I was overweight 80 kg ,height 165 cm their was pain in sole (planter fasciitis) of my feet whenever I woke up from bed for first 10-15 steps. Now I have reduced my weight I have my weight around 66 kg. Now pain is disappeared. But when I stand for long time 4-5 hours a very mild pain is in my feet. I am doing exercises and stretching. How can I cure it permanently.

Dr. Julie Mercy J DavidPhysiotherapist25yrs exp

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Stretching and strengthening exercises or use of specialized devices may provide symptom relief. These include: physical therapy. A physical therapist can instruct you in a series of exercises to stretch the plantar fascia and achilles tendon and to strengthen lower leg muscles, which stabilize your ankle and heel. A therapist might also teach you to apply athletic taping to support the bottom of your foot. Night splints. Your physical therapist or doctor might recommend that you wear a splint that stretches your calf and the arch of your foot while you sleep. This holds the plantar fascia and achilles tendon in a lengthened position overnight and facilitates stretching. Orthotics. Your doctor might prescribe off-the-shelf or custom-fitted arch supports (orthotics) to help distribute pressure to your feet more evenly. Injections. Injecting a type of steroid medication into the tender area can provide temporary pain relief. Multiple injections aren't recommended because they can weaken your plantar fascia and possibly cause it to rupture. More recently, platelet-rich plasma has been used, under ultrasound guidance, to provide pain relief with less risk of tissue rupture. Lifestyle and home remediesto reduce the pain of plantar fasciitis, try these self-care tips: maintain a healthy weight. Lose weight if you're overweight or obese to minimize stress on your plantar fascia. Choose supportive shoes. Avoid high heels. Buy shoes with a low to moderate heel, good arch support and shock absorbency. Don't go barefoot, especially on hard surfaces. Don't wear worn-out athletic shoes. Replace your old athletic shoes before they stop supporting and cushioning your feet. If you're a runner, buy new shoes after about 400 to 500 miles of use. Change your sport. Try a low-impact sport, such as swimming or bicycling, instead of walking or jogging. Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 to 20 minutes three or four times a day or after activity. Or try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation. Stretch your arches. Simple home exercises can stretch your plantar fascia, achilles tendon and calf muscles.  

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