{"id":9330,"date":"2018-05-09T09:14:30","date_gmt":"2018-05-08T23:14:30","guid":{"rendered":"http:\/\/www.mbsfestival.com.au\/?p=9330"},"modified":"2018-05-09T09:14:30","modified_gmt":"2018-05-08T23:14:30","slug":"4-simple-steps-to-resolve-heel-pain","status":"publish","type":"post","link":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain","title":{"rendered":"4 simple steps to resolve heel pain"},"content":{"rendered":"

Plantar heel pain or heel spur syndrome is a very common condition. Heel pain is often suffered or experienced when weight is placed on the heel after a period of rest. This can be especially prevalent when getting out of bed in the morning.<\/p>\n

Here are 4 simple steps to help you resolve your heel pain;<\/p>\n

1. Ice massage<\/strong><\/h3>\n

Roll your arch (backwards and forwards) over a frozen water bottle for 2 minutes. This may be initially uncomfortable but will gradually settle.<\/p>\n

2. Calf stretches<\/strong><\/h3>\n

Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor. Don’t bend your back knee. Lean into the wall until you feel the\u00a0stretch<\/b>\u00a0in the\u00a0calf<\/b>\u00a0of the straight leg. Hold for 25 seconds and switch sides.<\/p>\n

3. Tennis ball massage<\/strong><\/h3>\n

Roll your arch over a tennis ball for 2 minutes. This may initially be uncomfortable – it will gradually settle. Do this morning and evening.<\/p>\n

4. Plantar fascia stretch<\/strong><\/h3>\n

Stretching your toes back towards the top of your foot and hold it for 25 seconds. This could be done while sitting on a chair with your ankle resting on your knee. One hand is pulling the toes back while the other hand is massaging the arch.<\/p>\n

5. Foot mobilisation<\/strong><\/h3>\n

When joints in feet and ankles are misaligned or restricted, this may result in plantar heel pain. See a podiatrist to mobilise your foot and ankle joints to restore quality of movement and improve postural alignment. This helps relieve plantar heel pain.<\/p>\n","protected":false},"excerpt":{"rendered":"

Plantar heel pain or heel spur syndrome is a very common condition. Heel pain is often suffered or experienced when weight is placed on the heel after a period of rest. This can be especially prevalent when getting out of bed in the morning. Here are 4 simple steps to help you resolve your heel […]<\/p>\n","protected":false},"author":3,"featured_media":9335,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20,158],"tags":[51,61],"class_list":["post-9330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellbeing","category-lifestyle","tag-fitness","tag-healing"],"acf":[],"yoast_head":"\n4 simple steps to resolve heel pain - MindBodySpirit Festival Melbourne<\/title>\n<meta name=\"description\" content=\"Plantar heel pain or heel spur syndrome is a very common condition. Heel pain is often suffered or experienced when weight is placed on the heel after a period of rest. This can be especially prevalent when getting out of bed in the morning.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 simple steps to resolve heel pain - MindBodySpirit Festival Melbourne\" \/>\n<meta property=\"og:description\" content=\"Plantar heel pain or heel spur syndrome is a very common condition. Heel pain is often suffered or experienced when weight is placed on the heel after a period of rest. This can be especially prevalent when getting out of bed in the morning.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/\" \/>\n<meta property=\"og:site_name\" content=\"MindBodySpirit Festival Melbourne\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MBSfestival\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-08T23:14:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1140\" \/>\n\t<meta property=\"og:image:height\" content=\"300\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"jessehowes\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"jessehowes\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/\"},\"author\":{\"name\":\"jessehowes\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/person\/069f658cec994aff3d3cb91497bdeb53\"},\"headline\":\"4 simple steps to resolve heel pain\",\"datePublished\":\"2018-05-08T23:14:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/\"},\"wordCount\":259,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#organization\"},\"image\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png\",\"keywords\":[\"fitness\",\"healing\"],\"articleSection\":[\"Health & Wellbeing\",\"Lifestyle\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/\",\"url\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/\",\"name\":\"4 simple steps to resolve heel pain - MindBodySpirit Festival Melbourne\",\"isPartOf\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png\",\"datePublished\":\"2018-05-08T23:14:30+00:00\",\"description\":\"Plantar heel pain or heel spur syndrome is a very common condition. Heel pain is often suffered or experienced when weight is placed on the heel after a period of rest. This can be especially prevalent when getting out of bed in the morning.\",\"breadcrumb\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#primaryimage\",\"url\":\"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png\",\"contentUrl\":\"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png\",\"width\":1140,\"height\":300},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/mbsfestival.com.au\/melbourne\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"4 simple steps to resolve heel pain\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#website\",\"url\":\"https:\/\/mbsfestival.com.au\/melbourne\/\",\"name\":\"MindBodySpirit Festival Melbourne\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/mbsfestival.com.au\/melbourne\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#organization\",\"name\":\"MindBodySpirit Festival Melbourne\",\"url\":\"https:\/\/mbsfestival.com.au\/melbourne\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2024\/10\/MBS-Purple-Stack.png\",\"contentUrl\":\"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2024\/10\/MBS-Purple-Stack.png\",\"width\":1068,\"height\":1067,\"caption\":\"MindBodySpirit Festival Melbourne\"},\"image\":{\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/MBSfestival\",\"https:\/\/www.youtube.com\/@mindbodyspiritfestivals8293\",\"https:\/\/www.instagram.com\/mbsfestival\/\",\"https:\/\/www.tiktok.com\/@mindbodyspiritfestival\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/person\/069f658cec994aff3d3cb91497bdeb53\",\"name\":\"jessehowes\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1e4bf63a0cb28ed216addcceb0cee4795ef39d65e5824d352eeab11081088ca8?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1e4bf63a0cb28ed216addcceb0cee4795ef39d65e5824d352eeab11081088ca8?s=96&d=mm&r=g\",\"caption\":\"jessehowes\"},\"url\":\"https:\/\/mbsfestival.com.au\/melbourne\/author\/jessehowes\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"4 simple steps to resolve heel pain - MindBodySpirit Festival Melbourne","description":"Plantar heel pain or heel spur syndrome is a very common condition. Heel pain is often suffered or experienced when weight is placed on the heel after a period of rest. This can be especially prevalent when getting out of bed in the morning.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/","og_locale":"en_US","og_type":"article","og_title":"4 simple steps to resolve heel pain - MindBodySpirit Festival Melbourne","og_description":"Plantar heel pain or heel spur syndrome is a very common condition. Heel pain is often suffered or experienced when weight is placed on the heel after a period of rest. This can be especially prevalent when getting out of bed in the morning.","og_url":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/","og_site_name":"MindBodySpirit Festival Melbourne","article_publisher":"https:\/\/www.facebook.com\/MBSfestival","article_published_time":"2018-05-08T23:14:30+00:00","og_image":[{"width":1140,"height":300,"url":"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png","type":"image\/png"}],"author":"jessehowes","twitter_card":"summary_large_image","twitter_misc":{"Written by":"jessehowes","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#article","isPartOf":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/"},"author":{"name":"jessehowes","@id":"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/person\/069f658cec994aff3d3cb91497bdeb53"},"headline":"4 simple steps to resolve heel pain","datePublished":"2018-05-08T23:14:30+00:00","mainEntityOfPage":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/"},"wordCount":259,"commentCount":0,"publisher":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/#organization"},"image":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#primaryimage"},"thumbnailUrl":"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png","keywords":["fitness","healing"],"articleSection":["Health & Wellbeing","Lifestyle"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/","url":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/","name":"4 simple steps to resolve heel pain - MindBodySpirit Festival Melbourne","isPartOf":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/#website"},"primaryImageOfPage":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#primaryimage"},"image":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#primaryimage"},"thumbnailUrl":"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png","datePublished":"2018-05-08T23:14:30+00:00","description":"Plantar heel pain or heel spur syndrome is a very common condition. Heel pain is often suffered or experienced when weight is placed on the heel after a period of rest. This can be especially prevalent when getting out of bed in the morning.","breadcrumb":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#primaryimage","url":"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png","contentUrl":"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2018\/05\/Foot-Posture.png","width":1140,"height":300},{"@type":"BreadcrumbList","@id":"https:\/\/mbsfestival.com.au\/melbourne\/blog\/4-simple-steps-to-resolve-heel-pain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/mbsfestival.com.au\/melbourne\/"},{"@type":"ListItem","position":2,"name":"4 simple steps to resolve heel pain"}]},{"@type":"WebSite","@id":"https:\/\/mbsfestival.com.au\/melbourne\/#website","url":"https:\/\/mbsfestival.com.au\/melbourne\/","name":"MindBodySpirit Festival Melbourne","description":"","publisher":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/mbsfestival.com.au\/melbourne\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/mbsfestival.com.au\/melbourne\/#organization","name":"MindBodySpirit Festival Melbourne","url":"https:\/\/mbsfestival.com.au\/melbourne\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/logo\/image\/","url":"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2024\/10\/MBS-Purple-Stack.png","contentUrl":"https:\/\/mbsfestival.com.au\/melbourne\/wp-content\/uploads\/sites\/5\/2024\/10\/MBS-Purple-Stack.png","width":1068,"height":1067,"caption":"MindBodySpirit Festival Melbourne"},"image":{"@id":"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/MBSfestival","https:\/\/www.youtube.com\/@mindbodyspiritfestivals8293","https:\/\/www.instagram.com\/mbsfestival\/","https:\/\/www.tiktok.com\/@mindbodyspiritfestival"]},{"@type":"Person","@id":"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/person\/069f658cec994aff3d3cb91497bdeb53","name":"jessehowes","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mbsfestival.com.au\/melbourne\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/1e4bf63a0cb28ed216addcceb0cee4795ef39d65e5824d352eeab11081088ca8?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1e4bf63a0cb28ed216addcceb0cee4795ef39d65e5824d352eeab11081088ca8?s=96&d=mm&r=g","caption":"jessehowes"},"url":"https:\/\/mbsfestival.com.au\/melbourne\/author\/jessehowes\/"}]}},"_links":{"self":[{"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/posts\/9330","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/comments?post=9330"}],"version-history":[{"count":0,"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/posts\/9330\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/media\/9335"}],"wp:attachment":[{"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/media?parent=9330"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/categories?post=9330"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mbsfestival.com.au\/melbourne\/wp-json\/wp\/v2\/tags?post=9330"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}