Plantar fascia is a band of thick tissue that fix the heel bone to your toes, running underneath the sole. It normally supports foot arch and help you move in this way.

People often put too much pressure on their foot, that leads to microtears, inflammation and degeneration of the plantar fascia. Doctors call this condition plantar fasciitis.

This is a common problem among runners, dancers and those, who're occupied in on-feet active job. Your risks are also high, if you've suddenly gained weight.

Credit: Freepik

Credit: Freepik

Specialists say that having foot problems, such as high arches or flat feet, is associated with increased risks of plantar fasciitis development.

Those, who suffer from this disorder, commonly complain of heel pain and stiffness, which are especially sensible during the first steps after awakening or long-term sitting.

It may appear abruptly or increase gradually. You may find it extremely difficult to climb stairs because of soreness and aching in the bottom of the foot.

Credit: Freepik

Credit: Freepik

Plantar fasciitis is usually a self-limited disorder. However it may take from 6 to 18 months to recover after this painful condition.

You can speed up healing processes, using these therapies:

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#1. Stretch and strengthen – simple exercises can help you increase flexibility of your foot and ankle muscles, improve their strength and reduce pain. Wall stretching, towel stretching, stair and dynamic stretch were found as the most effective methods to alleviate plantar fasciitis symptoms.

Credit: Freepik

Credit: Freepik

#2. Apply cold – ice compressions and cold massage can decrease inflammation and calm pain in the foot.

#3. Choose right sport activities – be engaged in low-impact activities like swimming and aerobics. Be aware that jogging, walking and running can aggravate damage of the plantar fascia and make symptoms worse.

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Credit: Freepik

Credit: Freepik

#4. Try night splints – this type of brace, designed to hold the ankle in neutral position and keep the foot flexed, can relieve morning pain and allow healing processes.

#5. Buy supportive shoes – doctors recommend against high-heel or too small shoes. Choose footwear with proper arch support, low heel and shock absorbency, especially if you have flat foot.

#6. Try orthotics – arch taping, over-the-counter supports and custom orthotics may be useful for patients with plantar fasciitis. It was found that these correctors can reduce pain and prevent further injury of the plantar fascia.

Credit: Freepik

Credit: Freepik

#7. Take anti-inflammatory medicines – non-steroidal anti-inflammatory drugs such as naproxen and ibuprofen, can decrease pain and inflammation. If they don't ease discomfort properly, your doctor can advise you corticosteroid injection into the damaged area.

READ MORE: 12 everyday stretches can help you stay flexible and avoid pain at any age

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