Plantar fasciitis (PF) is a painful inflammatory process of the plantar fascia, the connective tissue on the sole (bottom surface) of the foot. It is often caused by overuse of the plantar fascia or arch tendon of the foot. It is a very common condition and can be difficult to treat if not looked after properly. Another common term for the affliction is "policeman's heel". Plantar fasciitis, pronounced "plantar fash-eee-eye-tiss", is a condition where the heels are painful and swollen. When the tough, long fibrous plantar fascia ligament, which is located at the bottom of the foot, ruptures in the tissue, it results in inflammation and pain. The heel bone, also known as the calcaneous, is attached to the fascia where this pain usually occurs. The swelling runs from the bottom of the foot where the heel starts till the ball of the foot (arch of your foot). A common foot problem, each year there are more than 2.5 million plantar fasciitis cases that get reported. If you suffer from plantar fasciitis, there may be difficulty in normal, day-to-day activities like walking, jogging, and running. There are particular stretches for plantar fasciitis which help strengthen, heel the pain, and avoid further injuries to the ligament. Prone hip extension: Lie on your stomach with your legs straight out behind you. Tighten the buttocks and thigh muscles of your injured leg and lift it off the floor about 8 inches. Keep your knee straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10. Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull the towel toward your body keeping your knee straight. Hold this position for 15 to 30 seconds then relax. Repeat 3 times.
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