What is Plantar Fasciitis? Plantar fasciitis is a painful condition that causes pain and discomfort in the heel. Typical symptoms of plantar fasciitis include the following: 1) A definite pain in the heel 2) The first step of walking in the morning when the pain is the most pronounced 3) Difficulty in walking long distances due to discomfort The treatment of plantar fasciitis focuses on the relief of inflammation, and also stretches along the area of the arch of the foot. Stretching, with the help of simple stretching movements, can alleviate most of the symptoms of plantar fasciitis patients. The easiest way to stretch the calves is to stand on a wall about 1 to 2 feet high. 1, stretch your arms out and lean against the wall 2, place one foot under your shoulder and one foot behind you 3, place the back of your foot flat on the floor and feel the stretch on the back of your heel (Achilles tendon) 4, hold for 10-15 seconds and repeat To achieve a workout with this stretching exercise, you need to point the back of your knee downward toward the floor, while keeping your foot in a flat placement. Second, the ladder type exercise To carry out ladder type stretching exercise, you need to find a staircase to carry out these actions. 1, one foot backward stretch, and with the other foot across a step forward 2, the body tilted along the stairs, but need to keep the rear foot flat and stable placement 3, feel the heel stretch, and then try to relax the body, so that the body is further synchronized with the angle of the stairs three, foot stretching This foot stretching is a kind of seated state of the workout. 1, the body to maintain a forward leaning state, with both hands to grasp the feet. If the exerciser’s body is not flexible enough, he or she can bend the legs appropriately and then grab the feet. 2, pull the toes toward the shin, alternating between the right and left foot. 3, feel the stretching and pulling of the bottom of the foot When performing this stretching exercise, hold on for 10-15 seconds each time while feeling the stretching and pulling of the arch of the foot, and repeat it for at least 3 times or more on each side of the foot. Fourth, the heel stretch The heel exercise can be accomplished by grabbing the feet forward. If the feet lack sufficient flexibility, wrap your toes in a towel or bandage and pull them toward your body. 1, hold the ends of the towel and wrap your toes and the surrounding area 2, straighten your toes upward, so that the knee joints to keep straight 3, pull the towel, pull your toes in the direction of the body This pulling action will effectively exercise and stretch the dorsal position of the legs and the function of the soft tissues of the soles of the feet. Fifth, with the wall of the exercise body to maintain the position of leaning on the wall, put one foot in front of the other. Keep the knee of the front leg in a straight line and place the toes as high as possible. The back side of the knee can be appropriately bent, the body stays tilted, feel even the process of the front knee bending and pulling feeling. Six, the rehabilitation of plantar fascia of the foot ice This step is to ice the foot to deal with the purpose of rehabilitation and exercise of plantar fascia. 1, with a plastic water bottle or frozen juice containers filled with water 2, the water bottle in the freezer in the refrigerator 3, after freezing, the bottle will be placed on the feet for 10 to 15 minutes 4, after use, re-frozen back into the refrigerator chilled for the next time use