Heal Pain
If you have plantar fasciitis-inflammation in the band of tissue connecting your heel bone to the base of your toes, a simple exercise can relieve your pain, reports a study from the University of Rochester School of Medicine and Ithaca College. Sit with your legs crossed so that the ankle of your injured foot rests on the opposite knee. With your hand, stretch the
arch of the foot by pulling your toes (all five at once) back toward your knee, using your other hand to make sure that the arch is stretched tight. Hold 10 seconds, then release; repeat 5 to 10 times, do exercise at least three times a day, “especially before you take your fist step in the morning, and just before you get up after sitting awhile,” states Benedict Giovanni, MD, associate professor of orthopedics at the University of Rochester. In his study, 75 percent of the
patients who tried the exercise for a few months needed no other treatment. | 
