oot pain can quickly derail your walking or running efforts. One cause of foot pain is plantar fasciitis. This painful condition is thought to be caused by deterioration and inflammation of the connective tissue (fascia) that extends from the heel bone toward the ball of your foot. This chronic inflammatory syndrome results in heel tenderness when you first get up or when you begin exercise. The pain may fade with exercise. It’s caused by tight Achilles tendons, worn out or too stiff shoes, high arches, flat feet that twist inward on impact, a change in running or walking surface and being overweight. It’s a common ailment for runners, dancers and overweight people who increase their activity level. Maintain a healthy weight. Wear well-cushioned shoes with plenty of arch support. Strengthen and stretch. Stretch your Achilles tendon 2 or 3 times a day and before exercising. Strengthen the foot and ankle muscles and stretch the fascia with the following stretches. CALF STRETCH Stand with your heels hanging off a step. Hold on to a rail or the wall. Slowly lower your heels until you feel stretching in the calf. Hold for a count of 10. Repeat 10 times. Do the exercise 5 times a day. FOOT MUSCLE STRENGTHENER Pick up marbles or golf balls with your toes. Use your toes to pull a towel toward you. Grab some of the towel with your toes, scrunching it up under your foot as you pull it toward you. Repeat several times. FASCIA STRETCH Start with a golf ball under the base of your big toe. Roll your foot forward over the ball, then back again. Then move the golf ball to the base of your second toe and repeat. Exert enough pressure that you feel some tenderness. Repeat the same motion with each toe. Fortunately, most patients can be cured in about six weeks if treatment is begun early. However, don’t put off treatment. Plantar fasciitis can become a chronic problem that resists treatment. If you suspect plantar fasciitis, cut back on running. Take ibuprofen or aspirin to reduce pain and inflammation. Massage the area with ice for 15 or 20 minutes several times a day. If these measures don’t give relief within about four weeks, see your doctor or a podiatrist. © Your HealthStyle, 1999.