Plantar fasciitis is a heel condition resulting from small tears in the plantar fascia, a shock-absorbing bowstring-like band of tissue that connects your heel bone to your toes and supports the arch of your foot. The most common symptom of plantar fasciitis is a stabbing pain in your heel that occurs when you first step out of bed or after you stand or sit for long periods of time.

In most cases, the pain develops gradually and is worsened as the plantar fascia is continually strained, causing it to become weak, irritated, or inflamed. The condition is particularly common in runners, and those who are overweight or pregnant, or wear shoes with inadequate support. It is a common affliction middle-aged and those who spend a lot of time on their feet.

Chronic symptoms can take up to 10 months to abate, but most of us cannot wait that long to return to daily activity. Simple stretches and massages can go a long way to easing the discomfort of this painful condition.

Before you get out of bed

Many people complain of intense heel pain when first stepping out of bed which stems from the plantar fascia tightening during sleep. Try these exercises to ease early morning discomfort. When performed, stretching exercises should create a pulling, not painful feeling.

§   Flex your foot up and down 10 times

§   Massage the bottom of your foot across plantar fascia

§   Place a towel under your arch and pull gently with both hands to stretch the area

§   Wear a night splint. This device holds the Achilles tendon and plantar fascia in a slightly stretched position while you sleep.

Daily stretching and strengthening

According to a study published in the Journal of Bone and Joint Surgery, the following stretch is 75 percent successful in relieving pain and enabling patients to return to full activity within 3 to 6 months.

§   Sit cross-legged and with the opposite hand, pull your toes back toward your shin; hold for 10 seconds, repeat 10 times, 3 times a day.

Other exercises that can help prevent or reduce plantar fasciitis include:

§   While seated, roll a rolling pin or tennis ball with the arch of your foot. Work toward doing this while standing.

§   Stand on a step and gently let your heels down over the edge; hold for 15-30 seconds

§   Place hands against a wall, step one foot back and gently press heel toward the floor; hold for 15-30 seconds; repeat other side

§   Pick up marbles or a towel with your toes

Alternate these exercises throughout the day, 3 times a day.

As with any injury, check with your doctor if symptoms persist. And, always wear shoes with good arch support.