They should fasten with a lace or strap and have a heel that is slightly raised by about 2–3cm, such as a good sports shoe. You can reduce the pressure on the bottom of your foot by wearing wide-fitting, comfortable shoes with a supportive sole and cushioned insole.

Gently massaging and stretching your calf, ankle and foot when you're resting can also make it easier to get moving again. When it's painful, rolling a cold drink can over the base of your foot for about 20 minutes should help. It should be tight enough to support it, but not so tight that it restricts the blood flow.

Compression – wrap a bandage around the painful area.

Ice – put an ice pack or frozen vegetables, covered in a damp cloth, on it for 20 minutes every 2–3 hours.

Do not exercise, instead try gently moving it from time to time to stop the area getting stiff.

Rest – try to avoid putting weight on your heel.

There are some simple self-care tips, known as RICE therapy, that should help it heal: Paracetamol and ibuprofen can help reduce your pain. Plantar fasciitis can often be treated without the need to see a healthcare professional.

Weakness in the plantar fascia can also put additional strain on your ankle and knee. Plantar fasciitis can increase the risk of lumps of calcium collecting on the heel bone, called bone spurs, which can make your pain worse. shoes that do not cushion or support the soles of your feet.ageing, as it is more common in people over 40.being overweight, as it increases the strain on your heels.a sudden increase in the amount of activity you do.You may find the pain improves when your foot is active, for example during exercise, but returns soon after you stop. However, plantar fasciitis can make it difficult and painful to use your foot properly, particularly just after you have been resting. Usually, the plantar fascia supports the arch and helps the foot work properly, spreading your weight evenly through your foot, so you can walk, run or stand without difficulty. It's caused by damage to the strong band of tissue, called the plantar fascia, which runs from the heel, beneath the arch of the foot to the base of the toes.

Bend over touch your toes get low