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Heal pain can be hurtful; the pain is localized on the bottom of your heel. It is normally caused due to plantar fasciosis or plantar fasciitis. Your plantar fascia can be described as a fibrous thick structure which originates from under your heel. When the toes are flexed back, you can feel your plantar fascia with your hands on the arch. Plantar fasciitis exercises are very effective treatment for the problem. Symptoms and Causes of Plantar Fasciitis Most people experience pain on the heel when they wake up in the morning and begin to walk. There is less pain and stiffness after a while; however, the pain may increase during the day. The pain can occur when you stand or sit for a long time too. The illness is caused when there is strain on the ligament that provides support to the arch. Tiny ligament tears are caused when there are repeated strains resulting in swelling and pain. Continued stretching of the plantar fascia can result in heel spur which is a bone-like development on the heel. It is likely to occur while you walk and when your feet roll inward. Flat feet or high arches can be a cause. Plantar fasciitis exercises are recommended by doctors for curing this condition. Stretching and Strengthening Exercises Treatment can vary from one person to the other. However, plantar fasciitis exercises are proved to be very effective. There are two groups of exercises; foot strengthening and stretching exercises. The common calf-raise exercise, point and bend, towel curl and grab, marbles game, leg balance, arch raise, ankle circles, walking tall and beach walk are very good foot strengthening exercises. Stretching work-outs are useful for making the soft tissues and muscles longer and flexible. However, if there is pain, you should avoid the exercise training. The different types of work-outs include the towel and Achilles stretch, the stair and toe stretch. Rolling a golf or tennis ball under your foot also helps a lot. Home Treatments Besides plantar fasciitis exercises, there are other methods that help in relieving pain. If rest, ice, and exercises help, then it should be continued. Along with these non-surgical methods, customized shoe-inserts can control pain. Night splints hold the foot well, with your toes pointing upwards and the ankle and foot at 90 degrees. Use shoes with excellent shock absorption. Well-cushioned athletic shoes are recommended. Shoes should be worn the moment you step out of your bed. A cast is sometimes used although it can be inconvenient. Moreover, when it is removed, physiotherapy is required to restore motion and strength. Source: http://xgbook.com/article.php?id=690807
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