7 Simple Strategies To Manage Plantar Fasciitis And Heel Spurs

7 Simple Strategies To Manage Plantar Fasciitis And Heel Spurs

For executive mums juggling multiple responsibilities, foot pain can significantly hinder daily activities. This can be caused by two common conditions: plantar fasciitis and heel spurs, that can often coexist but can present on their own as well. In this blog, lets discuss 7 practical tips to manage these two painful conditions.

Rest: Reduce activities that load the fascia and heel, such as running. Opt for non-weight-bearing exercises like swimming instead.

Avoid Barefoot Walking: Always wear shoes as walking barefoot increases pain due to lack of cushioning and shock absorption.

Cold Compress: Use a cold pack or a frozen water bottle to roll under your foot to reduce inflammation and provide relief.

Appropriate Footwear: Avoid high heels and ensure your shoes provide adequate support. Consider shoes with built-in arch support, especially if you have flat feet. Using orthotics can also help.

Foot Mobility Exercises: Before getting out of bed or after long periods of sitting, move your foot in circles and in all four directions to enhance circulation and lengthen the fascia gently.

Calf Stretches: Stretching your calf muscles can alleviate the pull on your heel and, consequently, on the plantar fascia. Use a towel or yoga strap to assist with these stretches, aiming for several repetitions throughout the day.

By incorporating these strategies into your daily routine, you can manage your symptoms and reduce the impact of plantar fasciitis and heel spurs on your life.

Watch this video on Understanding Plantar Fasciitis and Heel Spurs to learn more about these conditions:

Learn more in the free training on "Simple Solutions To Manage Your Heel & Foot Pain" in my free community HERE, where we discuss how to manage these two conditions using simple exercises and easy everyday tips.

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MEET SWATI

Hi there!

I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.

My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.

And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.

Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!

xx Swati

** Executive Mum Power Coach **