Plantar Fasciitis is a condition that causes extreme foot and heel pain. It is mostly found in middle aged adult men and women and is particularly problematic for people who have jobs where they are on their feet all day (teachers, waitresses, etc.) or for athletes who put a lot of stress on their feet and heels. If you think you may have plantar fasciitis, ask yourself these questions: Does your pain occur only on the sole and heel of your foot? Is it worse in the morning, especially when you take those first few steps out of bed?

While it is probably a good idea to see a doctor regarding your condition, there are some simple exercises and treatments you can do at home that will help you ease and prevent heel pain. Treatment for plantar fasciitis can be expensive with steroid injections, anti-inflammatory medication and customized orthotics all costing a pretty penny. Work with your doctor to combine these sophisticated forms of treatment with home remedies listed below.

1. Rest your foot. This gives the inflammation a chance to go down. Avoid any exercise or prolonged standing.

2. Stretch your calf muscles. There are several easy at-home exercises you can do every morning and night. For example: Stand in a slight lunge position facing a wall with your injured foot six inches behind your healthy one. Lean forward and place both hands flat on the wall. Try to keep your heels on the floor.

3. Stretch your arches. This is, after all, the part of your foot that is inflamed. Here’s a simple exercise: Flex your foot. Now gently push the toes of your injured foot backwards with your hand. You should feel a stretch along the sole of the foot. And another exercise: Sit in a chair with your feet off the ground. Use a towel, sarong or a cloth of some sort. Place it under the ball of your injured foot and pull upward. Flex your foot while pushing it down against the towel. And another: Roll your arch across something small and round, like a tennis ball.

4. Ice your foot to help reduce inflammation.

5. Wear shoes with ½ inch heels to give yourself an extra lift. Some people have found that clogs or Birkenstocks are a perfect solution. Other people choose to invest in orthopedic shoes or inserts specifically designed to alleviate pain associated with plantar fasciitis.

6. Use over-the-counter pain and anti-inflammatory medication such as Ibuprofen.