 Recently I had a letter from a reader, Christopher, who is having severe problems with a common condition, plantar fasciitis. In this condition, inflammation in the tough ligament like fibres which stretch from the heel to the base of the toes causes pain under the foot. The area becomes tender to touch and putting weight on the heel is so painful that walking any distance becomes impossible. The following can be helpful. NSimple rest and painkillers NSoft-cushioned soles on footwear and trainers NHeel pads, especially with a small cut-out, so there is no pressure on the affected area. NCortisone injections NAnti-inflammatory painkillers such as ibuprofen Our friend seems to have been through all this without success, but what he doesn't mention are some special exercises which I am told were developed in the services where this problem is common after marching in army boots. They are designed to stretch the fascia under the foot and the Achilles tendon at the back of the ankle which become shortened in plantar fasciitis 1. Stand facing a wall about 80cms away.
2. Keep the feet flat to the floor and legs straight, then lean up against the wall; you will feel the calf muscles and Achilles tighten.
3. Count to 10, straighten and relax.
4. Repeat 10 times.
5. Do this five times a day, with a double session prior to bed. Alternate with: 1. Sit in chair, feet flat on the floor
2. Keeping the heel on the floor lift up the rest of the foot
3. Count to 10
4. Lower the feet and relax
5. Repeat 10 times Good luck! Be patient and persistent. This is a slow healing condition, but eventually it does seem to get better. | 
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