Plantar fasciitis can be a miserable, cyclical pain in the foot -or even both feet. It occurs from prolonged standing, a walking stride that strikes heavy on the heel, and improper footwear. The plantar (bottom) surface of the foot becomes inflamed (-itis), often stemming from a strain of the ligament. Pain occurs at the plantar surface of the calcaneus (the heel) and can move into the "arch" of the foot, the plantar aponeurosis -a fibrous sheath of tissue that connects the tendons of the plantar surface of the foot.
It generally hurts most during your first steps of the day, an apprehension to step out of bed in the morning and place your weight on the effected foot. It can often take time to heal. Self-care, such as stretching, icing and massage of the lower leg can help the healing process along. Below find some useful stretches: