If it's hard to walk, it hurts to step down on a foot and your heel is tender, you could have plantar fasciitis, which is inflammation or tearing of the fascia (tissue on bottom of foot). Stretching can improve this condition significantly but may not cure it without other remedies.
Causes
If your feet roll inward when you walk, you pronate. Too much of this causes plantar fasciitis. Also, running, dancing, walking and putting in the miles over time can cause this condition. Carrying extra weight, pregnancy or even arthritis might trigger it as well.
Symptoms
If you have plantar fasciitis, you might feel aching, burning, shooting pain, tearing, tightness, heel pain or all of these. Pain is usually worse first thing in the morning or after a period of rest. Movement decreases the pain but does not improve the condition.
Stretching the Fascia
To relieve pain in the arch and gently stretch the fascia, you can roll your foot on a ball (a golf ball or racquetball works best). Sit with your back straight and put a ball under the foot. Press down as you make small circles and move the ball front to back and side to side.
Stretching Calf Muscles
You need to stretch both calf muscles (gastrocnemius and soleus) to reduce tightness in the plantar fascia area. You can do toe/heel raises, calf stretches against a wall or assisted stretches with a partner or stretching device.
Night Splints
Use a right-angle night splint and sleep on your back. The splint will keep the foot flexed (toes pulled up) and stretch the plantar fascia all night. Morning pain should be reduced, according to Dr. Andrew Feldman, author of "The Jock Doc's Body Repair Kit."
Treatment Plan
Stretching alone may not heal plantar fasciitis. Physical therapy, acupuncture, ice, massage, arch supports and eventually cortisone injections can treat it. Check with an doctor for an evaluation and stick to the treatment plan for faster recovery.
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