The foot is the base of the body, just like the foundation of a house, and if the foundation is unstable it can cause poor structure of the house. The plantar fascia is a fan-like soft tissue, which is a piece of fascial tissue located between the metatarsal bone and the heel bone. The main function of the plantar fascia is to maintain the height of the arch of the foot and to maintain proper gait. Normally, when walking or running, this tissue bears the pull of the weight that separates the metatarsal from the heel bone and gives the torque, elasticity and absorption of the reaction force with the ground required for various activities. Plantar fasciitis is a chronic sports injury, and patients with plantar fasciitis often have a combination of foot biomechanical abnormalities (flat feet, clubfoot, high arches, malleolus, etc.). From the viewpoint of human biomechanics, excessive pronation of the subtalar joint of the foot will cause low and flattened arches, which in turn will pull on the plantar fascia and cause inflammation of the fascia. The most painful time for people with plantar fasciitis is when they wake up every morning: the moment their foot touches the ground and they are ready to stand up, the pain is very intense. How to avoid plantar fasciitis: 1. Choose high-heeled shoes, the heel should not exceed 3cm, it is best not to wear more than 3 hours, when the time to take off to let the feet stretch relief. (Choose high heels, must fit comfortably Oh, good quality is very important) 2, control weight, to avoid overweight, aggravating the burden on the foot. 3, put a pair of comfortable flat shoes in the office to replace. 4, after work can be used to dip feet in hot water to promote blood circulation, stretching the hamstrings. (Wooden bucket foot soak is best) 5. Sit down with your feet lightly between the ball, gently roll with the soles of your feet, massage to stimulate the corneal arch. Rehabilitation action】 1, plantar fascia massage exercise: use the thumb up and down to press the plantar fascia at the front and back of the foot, the degree of pressure to feel the bottom of the foot will be sore; 2-3 times a day, 2-3 minutes each time. This massage can relieve the fascia tightness, improve plantar blood circulation. 2, plantar fascia pulling exercise: one hand fixed heel, the other hand holding the toes, force the toes upward to the fascia is pulled feeling; each pulling stay 10 seconds and then relax, repeat 10 times. Another method, knees straight, and then take a towel placed on the front of the foot, the second hand respectively hold the towel two sides, pull hard inward until the fascia felt pulled; the same each time after pulling stay for 10 seconds and then relax, repeat 10 times. This action can relieve the fascia tightness, increase the fascia elasticity. 3, the Achilles tendon pulling exercise: feet in a lunge position, hands on the wall, the whole back foot needs to be completely on the ground, the bottom of the foot has a fully extended feeling; this action stays for 10 seconds and then relax, repeat 10 times, do 2-3 times a day. Stand on the wall back against the wall feet straight, the bottom of the feet under the red line placed a slanted board and the ground presents about 20 to 30 degrees, and then let the forefoot above the heel; this action to maintain standing for 10 seconds and then to the normal ground relaxation, repeat 10 times, 2-3 times a day. 4, the above treatment effect is not good, you can go to the hospital to choose to carry out blade needle for relaxation treatment, generally 1-2 times can be good results!