Plantar Fascia is the thick band that connects the heel of the foot with the heel. Inflammation of this band is known as plantar fasciitis. The most typical symptoms associated with this condition can be the painful first steps after getting up from bed or following a long period of sitting.



Although it is a frequent problem, plantar fasciitis can be efficiently treated and managed. There are many reasons plantar fasciitis can develop from overuse, regular activities, sudden increases in activity, incorrect posture, high or low arch of the foot and tight calf muscles, inappropriate footwear, or being overweight.

The symptoms of plantar fasciitis vary between mild and severe. In any case, it is recommended to treat the condition as quickly as you can. Here are some methods you can overcome the discomfort:

Relieve yourself: A rest is suggested in the event of acute or moderately severe situations. Stop playing intense impact sports and activities like running. Give yourself the time needed to recover the tissues.

Ice: Place an ice pack under the heel or pain-prone area for 15 to 20 minutes. Ice can lessen swelling, inflammation, and discomfort.

Stretch: Once the pain has diminished to a manageable level, you can begin a gentle stretch of your calf muscles and the plantar fascia.

1. Calf: When sitting, using a towel or another strap wrapped over your feet, pull your ankle gently back until you can feel a stretch felt on the bottom of your lower leg. Do this for 20 to 25 seconds.
   
   
2. Plantar fascia: While sitting, put your ankle with the problem on top of the other leg. Next, grab your toes and turn them towards the ankle. Keep them bent for a few seconds, between your toes and your foot's sole.

Massage: Place the tennis ball or frozen water bottle beneath the arch area of your feet and push it into the arch while rolling it to your comfort for about a couple of minutes. Utilize this self-soft tissue massage for the arch of your foot.

Correct footwear: It is advisable to regularly replace worn and old shoes and wearing a pair of proper footwear that has arch support and a cushion for shock absorption that will ease pain and help prevent the same issue from happening again.