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Plantar fasciitis is the connective tissue that connects the heel bone to the toes. Its main role is to support the arch of the foot. When this tissue is strained, it becomes weak, inflamed and will swell up causing your heel or the bottom of your foot to hurt whenever you walk or stand. High arches, flat feet, walking or running for too long, rolling your feet inward as you walk, ill fitting shoes and weight gain are some of the common causes of Plantar fasciitis. It can either affect one foot or both the feet, but plantar fasciitis exercises and topical creams can cure and prevent the condition if it is recognized in the early stages. Symptoms of Plantar Fasciitis People with plantar fasciitis experience pain when they take their first step after sitting down for too long or when they get out of bed. After few steps the pain and stiffness might reduce a bit. People with this condition may feel the pain more when they climb stairs or after standing for too long. This pain can increase as the days go by, but plantar fasciitis exercises if done regularly can significantly reduce pain and swelling in the tissue. Many people find it easier to pop pain killers, but such treatments can have other side effects. Topical Cream for Plantar Fasciitis Apart from doing plantar fasciitis exercises, you can also use a topical anti-inflammatory creams made of natural ingredients. Creams specifically made for feet and legs target the affected areas and provide effective relief. Herbal products may take longer to heal compared to oral pain killer pills and steroid medications, but they are definitely a safe option as they do not have any side effects. Products that contain ingredients such as arnica, ginger, devil’s claw and menthol are highly effective in providing relief of aches and pains associated with ligaments and tendons. Simple Tips for Plantar Fasciitis Here are some plantar fasciitis exercises that are quite helpful. Stretch your calf before getting out of bed, but do it gently. Pull your toes up with your hand till you feel a stretch along the ball of your foot to your heel for couple of times for about thirty seconds. Do exercises that stretch your lower leg muscles. Get someone to massage the tissues at the bottom of your foot. Another alternative is to roll a tennis ball gently under the hurting foot. A frozen water bottle is a good replacement for tennis ball to control inflammation. Source: http://goarticles.com/article/What-Is-The-Best-Plantar-Fasciitis-Treatment/7937132/
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