You just know something isn’t right when you wake up every morning dreading those first steps out of bed. The bread is sharp. The bread is real. The bread is instant. Slowly, as you take a few more steps, you find some relief only to go through it all again every time you get up from a sitting position.

You have plantar fasciitis and it’s not fun. Plantar fasciitis heel brings more than a million people per year to a doctor or chiropractor for relief. While it is often associated with certain sports, plantar fasciitis heel pain is not influenced by gender, nor is it a problem unique to an athlete. Sedentary people also come across plantar fasciitis.

So, to help, here are 5 easy things you can do right now to help ease heel pain that comes from plantar fasciitis.

1. To walk. Yes, those initial steps are going to be painful. Sometimes they are very painful, but as you walk slowly you will find that the pain lessens a little with each step. Take it easy but keep going.
2. roll. Take a tennis ball or a kid’s play ball, or even a golf ball, and gently roll the bottom of your foot from just behind the ball of the foot to the heel of the ball. Start by doing this while sitting, and then slowly increase the pressure to roll while standing. Don’t put all your weight on the ball.
3. Section. Believe it or not, the pain you feel in your heel due to plantar fasciitis is associated with your calf muscle. You need to stretch those muscles. One way to do this is to take a towel and roll it up into a log shape. Place the ball of your foot on top of the rolled-up towel and drop your heel to the ground to stretch your calf. Hold the stretch for 60 seconds, then switch to the other foot.
4. Immerse. Soak your feet in a warm Epsom salt bath. For even more benefits, add some marbles to the water and roll your feet on the marbles as you dive. Add some essential oils as well to help relax or revitalize.
5. Massage. After soaking your feet, warm some coconut or olive oil between your hands and gently massage the bottoms of your feet, starting with the balls of your feet down through the arch to the heel.

Many people find permanent relief by following these 5 simple steps on a regular basis. Other helpful tips include lowering the heel height of your shoes, going barefoot occasionally, and losing weight.