Plantar fasciitis is the inflammation, usually as a result of injury to the muscle, plantar fascia amid the base of the toes that supports the arch and the front of the heel. It causes some harsh pains bellow the feet, particularly in the morning. The foot may absorb excess stress that may tear or irritate the muscle. Plantar fasciitis is common with athletes, particularly runners or those who engage in active movement. It can be as a result of a foot rolling inward also known as pronation, when walking, running, sleeping or even seated.


Apart from the doctor’s diagnoses and medical treatment or advice, there are a number of things you can personally engage in to help prevent or treat plantar fasciitis. I can term them as self care or home remedies to a foot and ankle free problems. They include:


·         EXERCISE

Daily exercising will keep your feet free from pain, flexible and strong. Exercises that are suitable for your feet include:



1.    Achilles stretch: Place your palms flat on the wall, bend against the wall then move one foot forward and the other backward. Bend forward to keep your heel on the ground. This will make you feel some pull in your Achilles muscles and the calf. Redo the exercise thrice pausing for 10 seconds on every repeat.


2.    Big toe stretch: Tie a solid rubber band about your big toe and pull the toes far from each other and towards the others. Then hold unto this position for 5 seconds and redo the exercise over and over, about 10 times.


3.    Toe pull: Roll a rubber band around each toe on every foot and then spread the toes. Hold unto this position for 5 seconds and then redo the exercise again and again, at most 10 times.


4.    Toe cur: In this case you are required to pick marbles or stones with your toes.

·         REST

Stopping or decreasing activities that worsens the pain in your leg is the vital step in sinking the pain. You may be required to halt active movement activities such as athletics, running or step aerobics in case you pound on tough surfaces. You can instead substitute with exercises that don’t pressurize the injured muscles such as bicycling or swimming.



While sited on a chair, cross the ankle of one of your feet to the opposite knee. Then using your hand, slowly push your toes backward until you sense the stretch below your foot. Repeat the same to the other foot. You can also sit on the table then bent your knees. Round a towel below the ball of the hurt foot and pull as you flex upward the front part of your foot. Keep your knee bend and force your foot against the towel. 



·         RIGHT SHOES.

Many foot injuries are commonly associated with bad shoes. A big percentage of foot problems are as a result of bad or inappropriate shoes. Therefore to avoid plantar fasciitis, you need to put on proper shoes, those that fit you properly, with original shape, causes no rubbing or pain and those that have worn evenly. Bad shoes not only lead to foot and ankle problems but also leg and back problems.



Now that you know the possible self care measures of foot and ankle problems it is your responsibility to embrace them and for a happy life. You can leave a suggestion comment bellow on foot and ankle problems. 

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Regular exercises keep my problems away. I feel my legs are more strong and flexible due to the exercises I carry out daily. Exercising makes me feel better in general
Ted S. Ritchey
Complicated Meerkat Marketing

I have been on many medical treatments for the foot and ankle problems but have to realize that self care is more convenient, affordable and enjoyable. It really saves me a lot. Self care is the way forward
Debora E. Robinson
The Transparent Fish Switchplane Company

I have been stricken by a recurrent ankle pains which has greatly affected my work performance. It’s been uncomfortable for me to walk or even run. I managed to get a therapist who has been with me throughout the process of exercising. It has greatly calmed and is healing within a short time. Thank you
Richard D. Jackson
The Deep Badger theatre Company