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Pain in the heel or generalized foot pain can be caused by plantar fasciitis, an inflammation of the plantar fascia. The plantar fascia is a narrow band of connective tissue along the underside of the foot, extending from the heel to the toes. The pain is most severe upon taking the first few steps after awaking each morning. Exercises for plantar fasciitis have been found to be effective in bringing down the inflammation and relieving pain.
The most common symptom of this foot disorder is a shooting pain at the heel. It is common in flat-footed people and may also be caused by walking or running, especially on hard surfaces. It is associated with uneven distribution of weight on the foot and is likely to affect pregnant women, elderly people, and overweight individuals.
There are a number of treatment methods for plantar fasciitis, and exercise is one of the most effective. These exercises are gentle and easy to perform, requiring only a few minutes each day but going a long way in relieving the pain. It is best to do these exercises for plantar fasciitis early in the day. Your doctor can give you specific instructions for an appropriate exercise program.
Stretching exercises help ease the pain. Stretch your hamstrings by sitting on the floor. Keep your legs straight in front of you, with the toes pointed up. Hold a towel in both hands and loop it around the toes of one foot. Pull the towel towards you and hold for 20 seconds. You should feel the stretch in your hamstrings. Relax, and repeat 20 times.
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