As we all know, all our tissues are connected to muscles, and other tissues. Therefore, it is necessary to rehabilitate connected areas of the feet as well. One of the important plantar Fasciitis stretches is the calf stretch and this helps to loosen the calf muscles that in turn, help remove pain on the arch of the feet. To do this, you have to stand facing a wall, about 1 to 2 feet from it. Then, stretch out your arms and lean towards the wall with the arms serving as your anchor. You should place one foot at the front and the other at the back. Many of my pals suggested a cortisone injection to treat plantar fasciitis The physician will use some freeze gel before injecting the cortisone in the heel of your foot. It does burn as it goes in, but it does relieve the discomfort rather quickly. While some individuals discovered instantaneous relief with this treatment, I discovered that it minimized my pain considerably, more than 50 %, however I remained to experience some pain later on. You have to be careful. There are a whole lot of ‘guaranteed cures’ out there on the internet. This is a very common running injury so everyone you meet will have some advice. Be careful. Longstanding cases of plantar fasciitis often demonstrate more degenerative changes than inflammatory changes, in which case they are termed plantar fasciosis 1 The suffix "osis" implies a pathology of chronic degeneration without inflammation Since tendons and ligaments do not contain blood vessels , they do not actually become inflamed. Instead, injury to the tendon is usually the result of an accumulation over time of microscopic tears at the cellular level. citation needed When the plantar fascia stretches too far, it can develop small tears (or in extreme cases may even rupture). These tears make the plantar fascia irritated and inflamed, a condition known as plantar fasciitis. I saw a combination of both when I was suffering from plantar fasciitis during my third pregnancy. Massage can be very helpful in dealing with both pregnancy related issues and plantar fasciitis. Select a masseuse with expertise in legs and feet. The massage may not be as relaxing as you're used to. In fact, it may be a little painful. However, the reduction in overall pain makes it worth it. This is the most advanced stretching exercise for the calf and Achilles tendon. It is harder to control than the previous two consequently additional care should be taken not to overstretch. Anytime foot pain takes place, it can stop all activities. The head starts to injure with discomfort from the lower extremities despite the fact that it has little to do with that part of the body. Even if a podiatric doctor appointment is on the calendar in the next couple of days, the discomfort can create a bunch of suffering to deal with now. Usually times it is lots of more days to obtain that important appointment to get an individual back on their feet so these tips could remove the tears and offer some immediate, needed relief. Podiatrists first try to cure it without any surgery. It involves resting the feet to reduce the strain and modification of daily activities so that minimum pressure is exerted on the affected foot. Use of right kind of footwear, night splints, ice compression, physical therapy, exercises, stretching of the tendons are some other measures taken for treatment. While walking, use of crutches or walker is a must. Plantar fasciitis shoes or an air cast with adjustable straps has to be used continuously to give adequate support to the foot. The straps can be loosened from time to time to get some relief from the uneasiness felt after the surgery. If you have to wear work shoes get some that don’t’ make the injury worse. Again, there is no universal silver bullet here. I ended up going to DSW and trying on every pair of shoes they had. Focus on shoes with less structure, more flexibility and squishier rides. You want something that is not going to fight the foot. Do not start treating the injury until the swelling has gone down. All those exercises that your well-meaning friends will recommend are fine, but you’re not ready for those yet. Give it time to heal.