So what is plantar fasciitis? This can be a common runner’s injury. The plantar fascia gives your arch support, disperses the shock your foot is given and provides stability to the many joints in your foot. If it is inflamed, you have plantar fasciitis and a pain in the bottom of your foot which is most bothersome in the morning when you first step out of bed. This problem may have developed because your achilles tendon and calf muscles are tight. Or, if you are on your feet a lot, especially on hard surfaces or without good shoes, you may have it. The best treatment is stretching and strengthening the calf muscles and achilles tendon. Remember to hold a stretch for 30-40 seconds. When you stretch your achilles, be sure to stretch with both a straight leg and bent knee stretch. Also, writing the alphabet with your foot is a good way to mobilize your foot and ankle in all directions. Curling your toes up under your feet repeatedly can build up your foot strength. Also it is very important to wear supportive shoes with possibly an orthodic for extra support. As with any injury ice can be very therapeutic. Freeze a water bottle, and then roll your foot over it for ten minutes. You do not need to give up all physical activity, since staying active will help maintain strength and flexibility, but you may have to temporarily do some cross training to give your plantar fascia a chance to heal.