Heal Heel Pain

If you have plantar fasciitis - inflammation in the band of tissue connecting your heel bone to the base of your toes - a simple exercise can relieve your pain. Sit with your legs crossed so that the ankle of your injured foot rests on the opposite knee. With your hand, stretch the arch of the foot by pulling your toes (all five at once) back toward your knee, using your other hand to make sure that the arch is stretched tight. Hold 10 seconds, then release, repeat 5 to 10 times. Do the exercise at least three times a day. In a study, 75% of patients who tried the exercise for a few months needed no other treatment.