Here are some things to do that will help alleviate the problem. However, if you already have a bone spur ( which is most likely), there is nothing you can do to completely relieve the pain.
Exercises will help. Get a tennis or gold ball and roll the ball around with the arch part of your foot. This will help break up scar tissue and make your muscles more flexible in the foot so when you get out of bed, the muscles won't be as tight which means it won't be as painful.
Secondly, get an arch support. Many inserts have a really good arch support. this helps keep the plantar fascia from getting stretched and as a result relieves the pain you experience.
Third, While I don't know if they work or not, I did see some Plantar fascia devices in skymall magazine on an airplane. I think you can order from www.skymall.com. Here si the link to just one of the products.
I hope this helps. I wish you the best
Posted 3411 days ago