You may have plantar Faciitis. Most people with plantar fasciitis have pain
when they take their first steps after they get out of bed or sit for a long time. You may have less stiffness and pain after you take a few steps. But your foot may hurt more as the day goes on. It may hurt the most when you climb stairs or after you stand for a long time. No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better: 1-Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces. 2-To reduce pain and swelling
, try putting ice on your heel. 3-Do toe stretches, calf stretches and towel stretches several times a day, especially when you first get up in the morning. (For towel stretches, you pull on both ends of a rolled towel that you place under the ball of your foot.)
4-Get a new pair of shoes. Pick shoes with good arch
support and a cushioned sole. Or try heel cups or shoe inserts (orthotics ). Use them in both shoes, even if only one foot hurts.
If these treatments do not help, Please go to a Physiotherapist
for PT management. Plantar fasciitis most often occurs because of injuries that have happened over time. With treatment, you will have less pain within a few weeks. But it may take time for the pain to go away completely. It may take a few months to a year.