You probably know that any form of physical activity beats sitting on the couch if you want to look and feel younger. However, some exercises are more effective than others. Researchers from the Mayo Clinic figured out how you can design your workouts to reverse the clock as much as possible in as little time as possible.

The Mayo team tested 3 different exercise programs on men and women under 30 and over 65. After 12 weeks, high intensity interval training (HIIT) proved to be the anti-aging winner, compared to lighter cycling and lifting or strength training alone.

That’s because HIIT made changes at the cellular level, enhancing mitochondrial function. Participants over 65 had a 69% increase in their cells’ ability to take in oxygen and produce energy, while those under 30 had a 49% boost.

While that might sound a little technical, it means slowing down age-related physical decline, including osteoporosis, arthritis, hypertension, heart conditions, and digestive issues.

Learn how to stay young. Follow these guidelines for a workout program that reverses aging.

High Intensity Interval Training to Fight Aging

1. Understand the concept. High intensity interval training means alternating between short periods of intense exercise and gentler activities. In the Mayo study, this involved 4 minutes of fast cycling followed by 3 minutes of easy cycling repeated 4 times.

2. Be consistent. You’ll need to do HIIT regularly to see results. Aim for at least 2 to 3 workouts each week.

3. Proceed gradually. Avoid injuries by giving your body time to adapt. You might start out with just a few minutes of HIIT, and work your way up slowly to 15 or 20 minutes.

4. Rest up. The gentle periods are just as important as the more intense phase. That’s when your body becomes conditioned to return to your normal heart rate quickly.

Strength Training to Fight Aging

1. Build muscle. Strength training may not rival HIIT for cellular changes, but it’s good at slowing down age-related muscle loss. Otherwise, most adults over 30 lose about 5% each decade.

2. Challenge yourself. Heavier weights and lower repetitions will give you faster results. Try picking the biggest dumbbell that you can lift safely 4 to 8 times.

3. Take time off. Work hard at the gym, but rest between sessions so muscles can heal and grow. Take a day of rest or do other activities like biking or running.

Other Anti-Aging Training Tips

1. Steady yourself. Training for balance will protect you from falls and may help prevent some forms of dementia. Take a yoga class or practice standing on one foot while you brew coffee.

2. Stand tall. Good posture helps you to look younger and puts less strain on your spine. It also enhances bodily functions like respiration, circulation, and digestion.

3. Target your whole body. Include lots of full body exercises in your workout. You’ll burn more calories and increase your coordination. Plus, you’ll see more gains in functional fitness that prepares you to handle real-life tasks like vacuuming and yard work.

4. Engage your brain. Your mental health matters too. In addition to exercising your brain with word puzzles, try physical activities that make you think, like waltzing or playing tennis.

5. Be social. Connecting with others is like a fountain of youth. Work out with a buddy or go running with your spouse.

Any work out can help you manage your weight and reduce inflammation, but HIIT does more to maintain healthy cell functions as you grow older. Make high intensity interval training part of your formula for fitness and anti-aging.

Whether your loved one is dealing with an illness, addiction, career change, or other serious issue, it’s hard to watch them suffer. You want to wave a magic wand that makes them happy and solves their issues. However, you don’t have a magic wand. So what can you do?

When your loved one is struggling, you can help in several ways:

1. Avoid letting your fear take over. You may be incredibly worried and concerned, but fear can make things more difficult. It can cloud your judgment and make you choose the wrong path to help those you care about. Ensure that fear isn’t affecting your decisions.

2. Listen to their wishes. Your loved ones may want to talk about big decisions. It’s important to refrain from interrupting them or stop the conversation. As their support system, one of the best things you can do is to listen and pay attention to what they want to say.

* They may say things that are hard to hear. They may discuss how they want to handle their illness or addiction. They may talk about relocating for a new job or trying a different career path.

* Avoid the impulse to judge, criticize, or argue. Your loved ones need to feel comfortable sharing their thoughts with you. You may be the only support they have right now.

3. Recognize that you can’t fix everything. It’s tempting to rush around and try to end their suffering, but it’s not possible for you to fix everything in someone else’s life.

* Accept the limitations and try to make the best of the situation. Understand that sometimes your loved one needs to be in charge and make their own decisions.

4. Ask for help. You don’t have to do everything alone. Asking for help doesn’t mean you’re weak. Many times, it takes great strength to ask for help.

* You may be using a great deal of energy to help your loved one. To be at your best, take time to take care of yourself, too. If you’re sick, worn out or tired, then you can’t be an effective helper.

* Reach out to others to grow your network of support so you can get help when it’s necessary.

5. Be careful how you try to cheer them up. One of your natural responses may be to try to cheer up your loved one. However, this may not work out well. Be sensitive to their emotions.

* If you try to show them pictures or videos of happier times, they may become sadder.

* If you try to invite friends over and throw a party, they may feel uncomfortable and out of place.

* Even comfort food may not be effective in cheering them up. They may be on a special diet or have difficulty eating. Your cooking efforts may be wasted, and you may end up resenting the time you spend making special dishes.

* Before you jump in and try to cheer up others, stop and think about how they really feel.

You can reduce the suffering of your loved one. You have the power and the ability to lighten their burden. Try these techniques to help you both get through this challenging time.

Does it take days for you to recover after your workout sessions at the gym? This is a sign that you may be overdoing it and need to cut back. Learn more about important signals from your body that warn you to slow down, and what you can do to make your fitness routine work better for you.

If you’re experiencing these symptoms, it’s time to evaluate your fitness routine:

1. Soreness after more than 48 hours. It’s normal to have some soreness after a hard workout However, if you’re still sore and in serious pain more than 48 hours after your last workout, then it’s a sign something is wrong with your exercise plan and its severity.

* This soreness shouldn’t even appear if you’ve been doing the same workouts for months.

* Muscle pain, stiffness, and soreness are signs that you’re overdoing it at the gym and may have an overuse injury. There could be micro tears in your muscles, sprains, or other issues.

2. Lasting joint pain. Joint pain can also point to an overuse injury.

* You may need to rest and get medical attention for joint pain that doesn’t go away after a few days.

3. Backsliding results. Naturally, you want to see your workouts bring results, but you may end up backsliding if you’re overdoing it at the gym.

* For example, if you’re pushing yourself too hard and getting injured, then your results could drop from being able to do 10 laps to 5 laps at the gym. Another example is if you’re not able to lift the same weights that you could lift a few weeks back.

* Backsliding results shouldn’t be ignored because they’re a sign you’re doing too much and hurting yourself.

4. Dreading workouts. Everyone wants to skip the occasional workout and eat a bagel. However, if you dread your workouts to the point that you’ll come up with any excuse to avoid them, then it’s time to reevaluate.

* Exercise might not always be fun, but it shouldn’t make you miserable. If you avoid or reschedule all of your workouts, consider if the main culprit is that you’re overdoing it.

* You may be pushing yourself too far and want to skip the pain that comes with exercise.

* Once you start a workout, you would normally tend to cheer up because serotonin levels increase. However, if you’re not any happier while you’re doing the exercises, it’s a clear sign that something needs to change. You may need to redo your routines or cut them down to a more reasonable amount.

Adjusting Your Workouts to Avoid Injury

If you’ve been forcing your body past its limits, you’ll benefit from seeking professional help to adjust your workouts:

* If you’re overdoing it, then a trainer can help you slow down and actually get better results.

* A trainer can work with you and push you just beyond your limits without sacrificing your health. A professional trainer knows how to avoid injuries and overuse of muscles, so you don’t create lasting damage.

* If you prefer not to hire a trainer, consider help from trusted sources online, such as videos from experts.

Exercise shouldn’t hurt your health, and overdoing it at the gym is dangerous. Pay attention to the warning signs from your body and take steps to avoid damage.

Belly bloat isn’t easy to beat. You try to diet, exercise, and wear different clothes. You try supplements, pills, and shakes. Yet, the bloat won’t disappear.

Fortunately, it’s possible to get rid of the large midsection that bothers you!

Before you give up and resign to living with a large stomach, try these ideas to defeat belly bloat:

1. Avoid chewing gum. Chewing gum forces you to swallow air. The excess air ends up in your stomach and can make bloating worse.

2. Reduce carbohydrates in the evening. Research shows that eating too many carbohydrates in the evening can make belly bloat worse in the morning.

* Feel free to eat carbohydrates during the day. However, if it’s close to your bedtime, avoid covering your plate with them. Your body needs time to digest them, and it’s easier to do this if you’re active during the day instead of in bed.

3. Stop your soda habit. Soda pop and all carbonated beverages can make your stomach bigger. Instead, drink water, juice, or herbal teas.

4. Add more potassium to your diet. Potassium in food can help reduce belly bloat. You’ll get more potassium if you eat bananas, tomatoes, cantaloupe, spinach, and other produce. Nuts also contain high levels of potassium.

* The reason why potassium works to fight bloating is because it controls fluid intake in your body and cells. By eating more of these foods, you’ll have better fluid control on a cellular level.

5. Avoid fake sugars. You may think you’re helping your diet by eating artificial sugars. However, you’re actually making your bloating worse.

* Artificial sugars are hard for your body to digest. They can often lead to unnecessary and annoying bloating. In addition, in large amounts, fake sugars can lead to cramping and stomach aches.

* To avoid artificial sugars, read package labels carefully. Artificial sugars can be in candy, cookies, baked goods, and other items. If the label has “sugar-free, “low calorie,” or similar wording, that food is likely to have artificial sugar in it.

6. Add more probiotics. Whether you turn to more yogurt or kimchi, filling your diet with more probiotics will help you get rid of belly bloat.

* Probitiocs can greatly benefit your digestive system. They can help you balance the good and bad bacteria in your gut. They’re an important part of defeating bloating too.

* You can find probiotics in yogurt, fermented dairy products, kimchi, sauerkraut, and other foods. The key is to find some probiotic foods that you love and will enjoy eating every day, or at least several times a week.

7. Drink tea. Instead of drinking juices or coffee, you may want to switch to tea. For best results, pick natural herbal teas without GMO ingredients. Focus on organic ingredients. Green tea and peppermint tea may help you with belly bloating.

* Studies show that green tea may help your metabolism and make it easier to burn fat in the body.

* Peppermint tea is an ancient home remedy that is used to relieve digestive issues and help the stomach. It has a calming effect. However, it can also get rid of annoying bloating after a big meal.

Belly bloat doesn’t have to be a permanent part of your body. Use these strategies and win your battle with bloat.

Are you a parent who’s concerned that your children may be missing out when it comes to music education? Budget cuts in arts programs at public schools could limit your child’s opportunities to play an instrument or learn about the great composers.

Help your child discover how music can enrich their life. Take a look at the benefits of raising a music lover, and find out how to share your love of music with your child.

Benefits of Music Education:

1. Enhance academic performance. Some studies have shown that kids who can play instruments receive higher SAT scores. Engaging with music involves math, science, and memory skills, as well as motor coordination.

2. Explore other cultures. Even if your knowledge of French is limited to Frere Jacques, you realize how rhymes make it easier to speak other languages. Music also provides a window into how others live around the world.

3. Promote teamwork. Bands and orchestras collaborate and resolve challenges. Each member waits their turn and respects the others’ contributions.

4. Teach delayed gratification. Video games like Guitar Hero may be fun, but they don’t really teach you to play guitar. Kids who practice with a real instrument experience the rewards of perseverance.

5. Build confidence. Racking up tangible accomplishments boosts self-esteem. Performing before a live audience can also be an early lesson in leadership and presentation abilities.

Encouraging Your Child’s Music Appreciation:

1. Start early. Many experts think that the capacity for musical sensibility peaks between birth and age, nine so use age-appropriate methods. Your baby loves the sound of your voice, so chant while you rock them. Encourage your toddler to make noise with homemade shakers and drums.

2. Sing together. Babies will often mimic any sound you make, while slightly older kids will enjoy silly songs. By the time they’re ready for elementary school, you can start introducing simple concepts like tempo and beat.

3. Share activities. Keep it interesting with crafts and outings. Draw pictures of instruments to color, and check neighborhood calendars for children’s performances.

4. Broaden their exposure. Drench your home in pleasant sounds. Play classical music and jazz on the radio. Offer sheet music and books.

Supporting Your Child’s Music Studies:

1. Talk with the teacher. Choose a music instructor with a warm personality who can describe their lesson plan in convincing detail. Ask them how you can assist your child, especially if you don’t know much about music yourself.

2. Attend classes. Your child might feel more comfortable if you go with them to classes at first. Try to observe closely without distracting them from listening to the teacher.

3. Praise effort. Let your child know you recognize their progress. Be specific about what they’re doing well, whether it’s practicing on a daily basis or playing an entire piece without hitting a single wrong note.

4. Show enthusiasm. Show up for each performance that you possibly can. Give a big round of applause and take pictures for posterity. Help your child stay on track by engaging them in setting daily goals and figuring out activities of their own for holiday breaks and summer vacation.

5. Make it fun. Remember that the main purpose is to help your child enjoy music, so let them decide how far they want to go. Let them know you love them just as much if they want to trade in their piano lessons for horseback riding.

Make symphonies and pop songs part of your family activities. Increasing your child’s understanding of music will enhance their performance in many arenas, and give them a source of joy and relaxation they can count on throughout their lives.

HEV light is also known as high-energy visible light and is the blue light that electronic screens emit. If you use a phone, computer, tablet, or other device with a modern screen, then it’s probably emitting HEV light.

HEV light can cause serious health challenges, but there are things you can do to reduce the danger to your health.

Health Dangers

Consider these factors:

1. Health and aging concerns. One of the biggest concerns with HEV light is its impact on your skin.

* HEV light is able to penetrate deep into your skin and can cause premature aging. The light is able to go farther than UVB or UVA rays. It can reach the collagen layers under your skin. This makes it dangerous and harmful.

* Research shows that HEV light can cause hyperpigmentation. This results in patches of the skin becoming darker than other areas. They are also called dark spots.

2. Sleep concerns. Multiple studies have shown that blue light affects your sleep patterns.

* The blue light that comes from electronic devices can suppress melatonin in your body. However, you need melatonin to sleep properly. This can create a vicious cycle of not being able to fall asleep or to stay asleep.

* Research reveals that people who use electronics before going to bed or while in bed have more issues with their sleep.

Reduce Your Danger From HEV Light

1. Sunblock remedies. Some experts believe that wearing regular sunblock will help block HEV light from reaching the deep layers of your skin. This is still being studied, but sunblock may help you avoid some of the harmful rays.

2. Reduce electronic usage. One of the most effective ways to stop the damage from HEV light is to use fewer electronics throughout the day.

* Turn off your devices more often and enjoy the world around you. If your work requires you to use devices with screens, make a special effort to reduce your usage on the weekends.

* Try to avoid watching screens for 2 hours before bedtime.

* Put more distance between your face or other body parts and the screens. Avoid holding them too closely for a long period of time.

3. Turn off blue light. Some devices such as tablets let you turn off the blue light. This feature is often called sleep mode or another similar name. However, many users complain that it creates a new, weird color and makes it harder to read things on the screen.

4. Protect your skin. A healthy diet with antioxidants may offer some protection for your skin. Skin creams or lotions designed to help restore the dermis may also help protect your skin and repair the damage from HEV light and other sources such as UVA or UVB rays.

HEV light can negatively affect your health. Avoid neglecting your well-being just so you can check another email or message! Reduce your usage of modern electronics and take steps to alleviate the damage from your devices.

Cheating has moved beyond the physical realm to the virtual world. Even when cheating is only online, it can destroy the emotional bonds of your relationship.

There are always signs that you can pick up on if your partner is cheating. However, before you panic and confront your partner, ensure that the evidence you found is real!

Be wary of these signs that your partner may be cheating online:

1. Spending time on hookup apps. There are multiple hookup apps that are designed to help people connect. These apps range from matchmaking to intimate sites.

* If your spouse or partner is spending time on hookup apps, it’s a major red flag for cheating. Even if they don’t have a complete profile, your partner may still be connecting with others through messaging.

* Your partner may be sending explicit texts and other messages through these apps. They may or may not meet them in person.

* These types of apps are often a gateway to affairs in real life. There’s also the possibility of emotional cheating that involves your partner sharing intimate details with a stranger without physical contact.

2. Chatting with former partners online. If your partner is talking to an ex online, it’s another sign to notice.

* Often, online interactions with a former partner can lead to meetings in the real world. Your partner may restart a relationship with an ex by first connecting with them online.

* It’s important to recognize that not all interactions will lead to cheating, especially if they must discuss pertinent information about their children, but they can be a dangerous pathway.

3. Flirting on social media. Is your partner flirting with strangers online and using social media to connect with them?

* Social media can be a great way to meet new people, yet it can also pose risks for your relationship. If your partner is using it to flirt with strangers and interact with them inappropriately, this is a big red flag. Be aware of this behavior and monitor the interactions.

* Innocent flirtations can still hurt and may show a deeper set of issues in the relationship.

4. Spending too much time with new friends online. Your partner may have innocent and good relationships with friends online. However, these connections may also be risky and hurt your relationship.

* If your partner is spending more time with friends online than with you in the real world, then pay attention. Many affairs start as friendships and turn into something more serious.

What Can You Do To Help Prevent Online Cheating?

Rather than trying to ban your partner from using social media, strike a balance:

1. Draw a line. Set up boundaries before either of you goes online. Talk about things that you consider to be cheating online that could hurt your relationship. Discuss your concerns calmly and avoid heated arguments and fights.

* People can safely use the internet without getting involved with cheating or affairs. Agree on your boundaries and then trust your partner to use it safely.

2. Recognize that online relationships can be strong and are real. They shouldn’t be ignored. Even if your partner isn’t physically touching the other person, emotional cheating can still happen.

Online cheating can have a huge impact on your relationship. These signs can help you determine what is really happening in your partner’s virtual world.

It can be a battle to get your kids to eat healthy foods. They snub broccoli, yell if they get cauliflower, and cry over carrots. They may even be of the opinion that anything that’s good for them must taste bad.

Fortunately, you don’t have to fight over vegetables and fruits every day at mealtime. There are easy and creative ways you can get your kids to eat their veggies, and like it!

Try these easy fixes to forego the arguments while serving healthy, nutritious foods to your children:

1. Learn to puree foods. If you can puree vegetables and fruits, then it’s easier to add them to any meal without your kids even noticing.

* You can use a blender to puree foods. Another option is to cook the vegetables and fruits, then mash them with a fork or other utensil until they’re soft.

* Once you’ve pureed the healthy foods, add them to dishes like soups, sauces, or salad dressings. It’s also easy to add them to meatballs or similar foods.

2. Add more fresh herbs. Fresh herbs can really enhance the taste and flavor of your meals. Your kids may actually learn to love fresh herbs if you present them as a fun way to dress up their meals instead of a requirement to eat healthy.

* Have a variety of fresh herbs available at mealtime such as thyme, basil, rosemary, and others. You can also use dry herbs if they’re more convenient and inexpensive.

3. Change cooking oils. Your kids probably won’t notice if you change the cooking oil. By changing cooking oils, you can get healthier fats into your daily dishes.

* Use olive oil or coconut oil. They’re both delicious, and your kids will enjoy eating them. Avocado oil is another option that has healthy fats that are good for your heart.

4. Sneak greens into pasta dishes. You can add spinach or other green leafy vegetables to noodles and pasta after they’re cooked. Chop them into very small pieces.

* Another option is to add green leaves such as spinach to lasagna before you bake it.

* Casserole dishes that you bake with noodles are also a good place to hide greens and vegetables.

5. Make more smoothies and juices. It’s easy to add a variety of vegetables and fruits to smoothies and juices. As long as the final product has some sweetness, your kids may actually beg you to make these more often.

* You can add spinach, lettuce, carrots, peppers, and other veggies to the mix. Balance the flavors by including sweet fruits like strawberries, bananas, or blueberries.

* You can even add healthy spices like turmeric that your kids won’t notice.

* Another option is to add protein from protein powder, whey, or even scoop peanut butter into the mix.

Your breakfast, lunch, or dinner doesn’t have to turn into a battle over healthy food. Try creative ways to sneak more fruits and vegetables into your kids’ diets. They may never know your techniques, but they’ll certainly reap the health benefits.

Would you believe that the medications you take to relieve a headache could be making your symptoms worse? It’s a common experience for patients who experience frequent headaches. You feel better for a little while after you take a pill, but when you keep taking pills you create a withdrawal reaction that causes increasingly severe rebound headaches.

Find out how to put an end to rebounders. Consider these ideas for recognizing the chain of events and finding safer ways to deal with your headaches.

Understanding and Fighting Rebound Headaches:

1. Spot the signs. Rebound headaches tend to be an almost daily event. They wake you up in the morning when your medication is wearing off. You may also feel nauseous and have trouble concentrating.

2. Manage your risks. You can lower your risk by taking over-the-counter pain relievers less than 14 days per month, and prescription migraine drugs less than 9 days per month. Interestingly, the same over-the-counter drugs taken for other conditions like arthritis are unlikely to cause such headaches.

3. Suspend medication. The only way to interrupt rebound headaches that have already started is to stop taking the medication that caused them. Your symptoms will probably increase temporarily, but the end results will be worth it.

4. Keep a diary. Writing about your symptoms and what pills you take will help you keep track of your condition. You can also share this information with your doctor.

5. Avoid caffeine. Many drugs can cause rebound headaches, but those with caffeine in the ingredients are especially prone to do so. Check the label and restrict other sources of caffeine, like coffee and tea.

6. Drink more water. On the other hand, being hydrated will make you feel better. Sip plain water and herbal teas.

7. Wait it out. Cutting off pain medication can be tough. Keep in mind that the discomfort will end in a few days to a few weeks, depending on what you were taking.

8. Prepare for relapses. Some patients need more than one try. If you find yourself taking pills again, give yourself another chance with a different strategy.

9. Talk with your doctor. You may be able to stop over-the-counter medications on your own, but sometimes patients need medical support, especially if opiates are involved. Your doctor can help you find the right program for you.

Treat Headaches Naturally:

1. Apply ice. Putting cold packs on your forehead or temples can provide comfort quickly. If you prefer warmth, take a hot shower and inhale the steam.

2. Rest and relax. Ease stress by listening to soft music or taking a walk outside. Take a nap or just lie down in a quiet, dark room.

3. Massage the area. Give yourself a rubdown or ask someone else to help you out. Pay attention to your neck and back, as well as your head. Work your thumb and fingers in circles around the areas where you feel pressure. Continue for as long as needed.

4. Try physical therapy. Headaches are sometimes caused by the way we move or perform daily tasks. Talk with a physical therapist to see if there are exercises that could correct your posture, and address any issues with your muscles and joints.

5. Change your thinking. If medications have lowered your ability to tolerate pain, you may need to retrain your mind. Meditation and yoga are two ways to reconnect with your body and become more comfortable with natural sensations.

Break the cycle of rebound headaches. Taking medications as directed and experimenting with home remedies can help you manage headaches more effectively. Talk with your doctor about what’s appropriate for your individual condition.

Say Goodbye to Heel Pain

Heel pain that comes and goes may seem mysterious, but it’s all too common. According to The Centers for Disease Control and Prevention, about one million patients go to see their doctor each year to treat plantar fasciitis, the most common cause of this symptom.

In case you’re not already familiar with your plantar fascia, it’s the tissue that supports the arch of your foot. When it’s overstretched, it can make walking or standing difficult. Usually, you’ll notice your first twinge when you plant your feet on the floor in the morning. The sensation may go away after a few steps, but the relief is short-lived.

Left untreated, the effects of plantar fasciitis will spread. However, more than 90% of cases can be solved with simple in-home treatments. Use these tips to find lasting relief.

Preventing Heel Pain

1. Lose weight. While walking is a great way to lose excess pounds, that extra weight can be hard on your feet. The majority of patients with plantar fasciitis are obese. While you’re slimming down, ask your doctor about which preventive measures are suitable for you.

2. Change your shoes. Look for styles with firm heel counters and substantial arch support. Check your footwear regularly for signs of wear. A good rule of thumb is to replace walking shoes at least every 300 miles.

3. Stretch your feet and calves. Tight calves and Achilles tendons put strain on your feet as they try to compensate by overdoing their natural rolling motion. Perform stretches that target your calves, as well as your ankles and toes. For example, stand on the edge of the stairs, and lower yourself up and down.

4. Cushion the floor. Do you spend a lot of time standing on hard floors? A pad or rug in your kitchen or in your workplace could help.

5. Rest up. If possible, stop or limit the activities that make your heels hurt. They need a break so they can recover.

6. Vary your workouts. You may still be able to exercise if you change your routine. Go for a swim or ride a stationary bike instead of taking your usual run. Ease back into your former activities gradually to sustain your recovery.

Treating heel pain

1. Ask your doctor. Arthritis and ligament tears can cause heel pain too. Your doctor will check your history and X-ray your feet to diagnose your condition.

2. Be patient. If your feet have been under stress for a long time, they’ll take a while to recover. While patients often experience some relief quickly, it may take up to a year to see the full results.

3. Apply ice. Cooling your heels can reduce inflammation and pain. You may also want to try contrast baths, alternating between hot water and ice, and finishing up with ice.

4. Take medication. For fast aid, take a nonsteroidal anti-inflammatory drug like ibuprofen or naproxen. If your symptoms still persist after several weeks, your doctor may recommend corticosteroid shots.

5. Wear a splint. Night splints that stretch your feet and Achilles tendon overnight are extremely effective. Many studies show they even work for patients whose symptoms are long-standing.

6. See a specialist. If you need further assistance, your doctor may refer you to an orthopedist or podiatrist. You may also want to consult a sports medicine professional who can evaluate whether running or other activities are affecting your condition.

The sooner you start treating plantar fasciitis, the easier it will be to heal your heels. Protect your comfort and mobility by wearing supportive shoes, stretching regularly, and modifying your activities if you notice pain in your heels.