Only few people know about a band of thick tissue that runs across your sole, connecting the heel to the toe bones. Doctors call it plantar fascia. It normally reduces tension, made on the bowstring, and supports foot arch in this way.

Overstretching and putting excessive pressure on this ligament can trigger inflammation and irritation. As a result, you may suffer from sharp pain in your foot, which is even more annoying, when you stand after long period of sitting or when get out after sleep. You may feel pain a bit alleviated, after walking around for several minutes. But it usually returns at the evening, especially if you had on-feet active day.

Credit: Freepik

Credit: Freepik

Approximately two million Americans experience plantar fasciitis each year, and most of them are women. Having a flat foot, high arch or being obese can increase your risks of getting this trouble.

Studies found that people, who take part in certain activities, like running, aerobic and ballet dancing, have higher chances of plantar fasciitis.

Your job may also play a role, as teachers and some workers spend a lot of time standing or walking.

Credit: Freepik

Credit: Freepik

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Even though this condition isn't life-threatening, it may contribute to permanent heel pain and interfere with your daily activities.

The good news is that it's completely possible to ease plantar fasciitis, using these tips:

#1. Apply ice – it's one of the most simple methods to relieve pain and decrease inflammation. Wrap cold pack in the towel and put it on the painful area for 15-20 minutes several times a day.

Credit: Freepik

Credit: Freepik

#2. Rest – that's really important to stay off putting pressure on the damaged foot, until pain and inflammation go away at all.

#3. Use painkillers – there is a high number of nonsteroidal anti-inflammatory medications, such as naproxen and ibuprofen, which can help you fight off inflammatory process and alleviate pain. But remember that taking these medicines for a long time may cause serious side effects, including peptic ulcer and internal bleeding.

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Credit: Freepik

Credit: Freepik

#4. Try splints – ask medical specialist about night splints, which can hold your calf and foot arch stretched.

#5. Speak about orthotics – these protective devices decrease tension on the heel and prevent further inflammation. Your doctor can recommend you appropriate of-the-shelf or custom-fitted shoe inserts.

Credit: Freepik

Credit: Freepik

#6. Stretch your foot – you can find simple stretching exercises, designed to relieve pain and improve flexibility in the affected area. There is one of the most popular: sit on the chair, cross one leg over the second one. Then take the big toe and pull it toward you. Keep this position during 15-30 seconds. Repeat exercise three times.

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