The plantar fascia is a thick fibrous tissue that connects the heel and the front of the foot and provides support to the arch of the foot. With age or with excessive strain and wear, the plantar fascia tends to get less flexible or even damaged, ultimately resulting in pain and difficulty walking. Sometimes this causes the secondary problem of a heel spur, which adds to the pain.
Plantar fasciitis can usually be treated without resorting to surgery, painkillers, and other drugs. The main things you need to do are stretch the plantar fascia regularly but avoid straining it. Ideally you should rest for a few days, and after that, in general avoid putting too much strain on the affected foot. Avoid any activity that strains the feet and in particular the plantar fascia. When the pain is severe, a cold compress will help provide some relief.
In addition, some simple exercises are necessary to stretch the tissue and regain some amount of flexibility. Stretch your feet by pointing your toes first downwards and then upwards. You can also lift your foot onto your knee, and then gently and slowly hold your toes and push your foot upwards towards your shin. You should also use footwear that supports the arches of your feet or buy special arch supports to use inside your shoes. If you are overweight, you should lose some weight, as this will take off a lot of the strain on your feet.
answered by M W