Foot care specialists recommend the exercises for plantar fasciitis shown below in addition to wearing orthotics to ease heel pain as a result of plantar fascia inflammation due to over pronation. You should understand that these exercises for plantar fasciitis should not be painful, but rather a pulling feeling. Each exercise should be done 2 or 3 times over the course of the day; these exercises should not necessarily be done in one session. Plantar fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. On x-ray, heel spurs are seen in people with and without plantar fasciitis. Calf and Achilles stretch – Stand tall, extend your right leg back behind you and gently bend the left knee. While keeping the right leg straight, gently lower the right heel until it is flat on the floor. Be sure to keep your back foot and toes pointing straight ahead. Activate a stretch of the Achilles tendon by bending the right knee. Repeat on the left side. Gathering your health information and getting organized before your appointment are the key steps to ensuring a productive meeting with your doctor. This is especially important if you're seeing multiple doctors or are meeting with a new physician for the first time. Inspect your feet daily. Search for signs of blisters, cuts and scratches, which may be a favorable environment for microbes to grow. Immediately apply medication to affected areas after washing. Use foot powder and moisturizer if you think you need supplemental care for your skin. In addition, you have to inspect the shoes or slippers that you are about to wear and remove foreign materials. Extrinsic muscles of the foot are responsible for the movement of ankle and foot. Although they are in the leg, exercising their traction pulling the bony insertions of ankle and foot. Manage the movements of dorsiflexion, plantar flexion, investment and eversion of the foot. First, why not take a good look at your nutrition? Any form of fasciitis (plantar fasciitis included) means that inflammation exists in the organ or structure. And while local inflammation is typically the result of overuse, or some kind of specific trauma or injury, you can be more likely to get it on an overall systemic level as well. An excess of red meat is one very common culprit. American men in particular tend to eat more red meat, and less fish, than they should. This gives rise to an imbalance in certain sorts of fats. In particular, Omega-6 fats become over-represented and Omega-3s and -9s get shorter shrift. Before prescribing orthoses for plantar fasciitis your practitioner must first determine why, in your case, there is excessive tension on the plantar fascia. Sometimes it is because the heel everts and jams the medial (inside) foot into the ground. This pushes up on the bottom of the first metatarsal and causes the foot to lengthen. This stretches the plantar fascia. In this case the orthotic must stop the heel from everting (heel rolls in). In this situation we prescribe an orthotic that cups deep around the heel and has a built-in wedge that prevents the heel from rolling in. Seek a health care provider's help for persistent heel pain that mimics plantar fasciitis symptoms. She will likely ask you about your running and symptoms history. Your health care provider will probably conduct a physical examination of your foot, and she may also ask you to walk or run. In a few cases, Your Orthopaedic Connection advises that a doctor may conduct image studies such as x-ray, ultrasound, or MRI to confirm a plantar fasciitis diagnosis. Initial Injury Treatment Photo Caption Cycling provides a good alternative to running during the early phase of plantar fasciitis recovery. Photo Credit sunny road image by Julia Britvich from Fotolia.com During the next two years, I tried every single insert, insole, arch support, and heal protector I could find. I even sent away for $200 inserts molded to fit my feet. I found that every insert hurt my feet even more. It seemed to me that the inserts were pushing up on my arch and it felt like I needed the arch held up without pressure being put on it by being pushed up. I told everyone about my duct tape solution. They thought I was weird, but then they think I'm pretty weird to begin with, so no big deal.