Treatment for Plantar FAsciitis

Pain in the heel area on the sole of the foot, is very disabling and may be due to a condition called Plantar Fasciitis. The plantar fascia is a structure which supports  the muscular structures on the sole of your foot spanning from the heel, forwards to the metatarsal heads which are on  the 'ball' of the foot.  This can contract and cause excruciating pain when you start walking especially after a period of rest or after an unusual activity such as ladder climbing.  There are exercises which can alleviate the pain caused by plantar fasciitis. They are based around stretching the calf muscles and the plantar fascia and must be performed within a pain free range. You should feel a pulling of the muscles, but not pain.  Exercise 1 Face a wall and stand at a distance of just less than arm's length. Place your hands against the wall at about eye level. Put the affected leg about a step behind your other leg, so that it is straight and the other one bent. Keep the heel of the straight leg on the floor and lean forward. You should feel a strong pull in the calf muscles. Hold this position for about 20 seconds and repeat 4 times. This should be repeated about  2 or 3 times a day and especially before exercise. Exercise 2 Sit down on the floor if you are able and stretch your legs in front of you. Place one end of the towel under your leg with the towel stretching along the length of the sole of your foot  and grab the other end of the towel. Pull the towel from the top of your leg so that the toes are pulled up towards you.  If sitting straight legged on the floor is difficult, this exercise can be adapted for sitting on a chair Roll up a towel and pull it around the toes of your affected foot, holding the towel at both ends.  Straighten your leg and pull the towel gently towards you.  Hold this position for about  15 seconds. Repeat it 4 times. There will be a pull on both the plantar fascia and the calf muscles. Be sure not to cause any pain. Exercise 3 This exercise can be done at any time of the day, especially when you are sitting down in the evening, whilst reading or watching TV. You can use a tennis ball, a can from the cupboard  or an empty bottle. When you are sitting, roll the ball with the arch of your foot back and forth from your heel to the toes. If you are using a ball, you can manipulate it in a circular motion as well. Do this often but stay within the limit of pain. Exercise 4 Using the bottom stair or step, hold the handrail for support and shuffle your feet backwards until your heel is hanging over the edge. Slowly, and within the range of pain, lower your heels below the level of the stair. Hold this position for about 10 seconds and slowly bring your heels back up. Then repeat slowly and carefully about 5 times If these exercises don't relieve the pain, it may be necessary to have a full biomechanical assessment. Orthoses  may be fitted into your shoes to alter the stretch on the plantar fascia and provide much sought after relief!

http://www.youtube.com/watch?v=YPvpvtXfkJI