Question

I have pain in my heal and foot (sole) since one month in both lag along with back. Also feel weakness since 15-20 days.

Dr.Julie Mercy J David · Accepted Answer

Plantar fasciitis
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.
Prevention:
maintain a healthy weight.
Choose supportive shoes.
Don't wear worn-out shoes.
Heel pain apply ice use an ice pack or cold compress on your foot for 10 to 15 minutes at a time. This is especially beneficial at the end of a long day or when you’ve spent a lot of time on your feet. Or, roll a frozen water bottle under your foot. This method incorporates a bit of massage, relieving tightness in the bottom of your foot.
Massage. Massaging the arch of your foot helps to relieve pain and promote mobility. Use your fingers and knuckles to deeply massage your foot for 1 to 5 minutes at a time. One technique is to place both thumbs at the center line of your arch and move them to the outer edges of your feet.
Inserts. Use cushion inserts in your shoes for additional support and cushioning. Inexpensive options can be purchased off the shelf. Wear supportive shoes with thicker soles and extra cushioning for additional support that can help to reduce tension in the plantar fascia. Kinesiology tape can be used to improve arch and heel support.
Night splints. Many people find quick and effective results by using night splints. They can be worn while sleeping to stretch the plantar fascia. They help to keep the plantar fascia relaxed and prevent you from pointing your feet down.
Exercise
foot flex use your hand to pull your toes back toward your shin.
Hold this position for about 30 seconds .do each side two to three times. Toe towel grab
place a small towel under your foot.
Curl your toes to grip the towel.
Raise the front of your foot off the floor.
Hold this position for a few seconds.
Release the towel as you lift up your toes and spread them as far apart as possible.
Heel and calf stretch
to do this stretch:
1.stand facing a wall.
2.place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
3.lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
4.change legs and repeat.
5.do this stretch twice for both legs.
Golf ball roll
roll a golf baell under your right foot.
Continue for up to 1 minute.
Do each foot two to three times.

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