The good news? Treatment for plantar fasciitis usually doesn't require surgery. Stretching and specific exercises are first-line options for both treatment and prevention of the injury.

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I was suffering from plantar fasciitis pain caused by running, and these foot and leg stretches helped relieve the pain.

To heal plantar fasciitis, he says, "The number one thing that helps it get better is doing specific stretching exercises where you're stretching the plantar fascia," Those exercises boost blood flow.

A better treatment routine? Research now shows good effects from a combination of plantar-stretching exercises (they're absolutely essential), icing morning and night, and Botox injections.

This is particularly helpful for anyone with plantar faciiitis, as massages can stretch and relax the plantar fascia, AKA the tissue that causes that annoying arch pain.

Stretch for five to 10 minutes before running, focusing on dynamic stretches that get your blood pumping and raise your body temperature to warm up your muscles.

In an investigation published in 2003, DiGiovanni compared the plantar fascia exercise to the Achilles tendon stretch in an eight-week clinical trial of 82 patients.