Many people think that they have bone spurs in their heels when they are really suffering from Plantar Fasciitis. I had it several years ago and learned quite a bit about. The plantar fascia is a thin layer of tough tissue that supports the arch. When it tears and/or becomes inflamed, it can cause pain in the heel and the arch. It's especially bad after you rested for about 30 minutes after a game or when you get out of bed in the morning. Here are some things that work.
Tape the foot
If you're taping it yourself.
Using inch and a half tape, start at the heel and tape, in a chicken foot manner, to the ball of the foot at the base of each toe(Does that make sense?). Use 4 or 5 strips. Then tape around the foot, from big toe around the heel to little toe. This gives added support. Make sure the "chicken foot" and the "wrap around" are tight. IOW, don't just stick the tape on the foot. There must be some tension to it, so that the tape acts to perform some of the work of the plantar fascia "tendon." Tape from above, around the bottom of the foot to hold the tape in place at toes and the heel. KEEP THE TAPE OFF THE ACHILLES!
Here's a pic that shows the plantar fascia. As you can see, the taping that I described looks similiar to the way the plantar fascia looks. You just want to start further back on the heel and finsih closer to the toes. KEEP THE TAPE OFF THE ACHILLES!
If you have someone willing to tape it for you
The link below is basically how the podiatrist taped mine. But he also showed me how to use the method above.
http://www.nismat.org/traincor/pl_fasciitis.html
Orthotics
Several companies make inexpensive shoe inserts. These inserts are not cushions. They are made of hard plastic and provide support for the arch. I bought two pair, made by a company called Spenco. Do a Google search for Spenco and you should find them. The chain stores don't carry them. You're probably more likely to find them in a local drugstore.
Stretching
Stretching the calf also stretches the arch. One of the best ways is to take a towel, loop it around the ball of your foot and pull up, with the toes pointing back toward you. Do this after a game, at home when you're sitting and watching TV, and in bed, before you get up in the morning.
These things worked for me. Mine went away in a few weeks. When I went to the podiatrist, he taped my foot as I had a football game that night. I had no pain whatsoever. You can also do a google search and find all sorts of info.
See Connecticut, I'm not so bad!
