Giving your foot a break doesn't mean you have to sit around. Switch to activities like swimming or rowing (indoors or out), or use weight machines that don't press on your feet. Meanwhile, these remedies will ease that hot-coals feeling in your heel:
- Give yourself a 10- to15-minute ice massage twice a day. Roll your foot back and forth over a can of frozen juice to increase blood flow and help break down adhesions from the inflammation.
- Take a nonsteroidal anti-inflammatory, such as ibuprofen, for pain relief.
- Place heel pads (you can find them at the drugstore) in your shoes.
- Do foot stretches before you get out of bed. That will reduce the pain, which is usually worse when your feet hit the floor in the morning. To do these stretches, sit up, bend forward and try to touch your toes, curling your toes toward your knees. Or just put one leg over the knee of the other, reach for the toes on the upper leg and pull toward you. Hold for 5 minutes.
- Stretch during the day. Put the ball of the sore foot on a step, hold the railing, and let your heel hang down. Or repeat the above toe stretch.
- Save the stilettos for weddings and parties -- most short guys think plantar fasciitis is revenge for high heels.