Plantar Fasciitis & Arch Pain

• Before playing sports or working out, make sure to stretch properly. This includes stretching the Achilles tendon in your heel. Consider icing the bottom of your foot to prevent damage after intense exercise.
• Wear shoes with good arch support and replace your athletic sneakers on a regular basis. Use orthotic devices in shoes or while resting at home.
• Avoid shoes with too soft insoles or no arch support.

Treatment

If you believe you have plantar fasciitis, contact your podiatrist as soon as possible. Typically, people recover in a few months from pain by resting, rehabilitation, stretching, and icing.

A useful stretch to do is place a towel on the floor, and bunch it up together using your toes. Then unbunch it. Do this for a minute, curling your toes 10 times, then stretching them out 10 times.

When icing, do so in increments of 15-20 minutes, with the foot above the heart, for best results.