7 Common Tips to Overcome Plantar Fasciitis (pain in sole of the foot) and Heel Spur (Heel Pain)
Plantar fasciitis and heel spur can be very challenging conditions specially when you have to juggle the responsibilities of work and home as an executive mum. Lets discuss some of the simple yet effective ways to tackle plantar fasciitis and heel spur, in this blog. 

Rest: When the fascia is inflamed it is recommended that you avoid prolonged standing. Avoid activities such as running that cause repetitive loading on the fascia and heel. Instead of running, you can try non weight bearing exercises such as swimming. When your pain subsides and you are ready to resume running start slow and steady, gradually increasing the distance. 
 
Don’t walk barefoot: Walking or standing barefoot on the floor increases the pain as there is no cushioning effect and thus lesser shock absorption for the foot. 
 
Cold compress: A cold pack helps to ease the inflammation in any area and it is true for conditions such as plantar fasciitis and heel spur as well. An easy way to apply a cold pack to the arch or sole of foot or the heel is to roll a frozen bottle of water under the area. If you are travelling and are outdoors just buy the coldest bottle of drink that you can find and use it as a make shift ice pack! Another tip is to always apply a cold pack when you have been standing for a prolonged time and also at the end of the day when the inflammation tends to result from the cumulative stresses of the day. 
 
Avoid high heels: High heels exert additional stresses on the foot, thereby increasing the inflammation, leading to more pain. 
 
Check your shoes: Always wear supportive shoes that can support the foot well during all the daily activities. Check out my blog on shoe health here. If you have flat feet, shoes with inbuilt arch support serve well as they prevent the collapse of the arch of the foot. Orthotics are also a good solution to incorporate arch supports into neutral shoes. 
 
Move your foot: Always move your foot in circles (clock and anticlockwise) and in all four directions (up, down, left and right) before stepping down from the bed after a nights rest or before standing when you have been sitting for a long time. This ensures that the circulation in the area is not slow and it also helps to gradually lengthen the fascia that can shorten overnight. 
 
Stretch: The calf muscle is the key muscle to stretch in plantar fasciitis and heel spur. A shortened calf muscle will cause a pull at the attachment on the heel and in turn cause a tug on the plantar fascia. A simple calf stretches is given below:

Sitting calf stretch:
1. Sit with your legs extended out in front of you.
2.  Pull your feet in towards you from the ankle.
3. You can get an additional stretch by using a towel or yoga belt and placing it around the ball of the foot.
4. Hold the stretch from 15-30 seconds. Repeat 3-5 times in a day or more, if possible.

5. This stretch can be done on one or both feet at the same time.

If you want to know more about these stretching exercises and other easy solutions to manage your heel spur and plantar fasciitis, join my free community where we have done a free training on "Simple solutions to manage your Heel Pain" 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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