Plantar Fascia is the tight band of muscle placed beneath the arch of the foot. It is the connecting tissue which holds the arch foot and extends to the forefoot. This inflammation of plantar fascia is the main cause of pain for plantar fasciitis. It is known as one of the most common reasons for heel pain and very commonly known as heel spur. Excessive stretching of plantar fascia causes the heel pain, arch pain and heel spurs. Causes of Plantar Fasciitis -The increasing age makes plantar fasciia it less flexible and is devoid of stretching causing the pain -Being overweight adds extra pressure on the foot -Wearing the wrong footwear -Exerting your feet through sudden inclusion of exercises in your daily routine -Being flat-feet -The foot with a high arch -If you are suffering from diabetes -Passing most part of the day standing Symptoms of Plantar Fasciitis -Pain in the heel while taking first few steps in the morning -Increasing physical activity leads to further pain There are no Home Remedies on Planatar Fasciitis but you can use basic home care measures to prevent it and cure it. Self-Care Measures -Having an ice massage to the bottom of the foot once you start feeling the pain -Taking up new sporting activities like swimming or bicycling other than running or jumping -Avoid wearing shoes which look good but are not comfortable -Wear Shoes with soft insoles which would keep your feet from overexertion -You can also tape the area for soothing the tense areas -Ample amount of rest -Try losing weight so your feet bares less pressure Stretching Exercises Stretching is the best way to deal with this problem and here are some of the most common stretches to prevent plantar fasciitis - First step for this exercise is to lean forward against a wall by keeping on knee straight and the heel on the ground. The other knee is bent and your face is trying to touch the wall. This stretches the heel cord and the foot arch. Remain in this position for 10 seconds, relax and come back to your position. You can repeat this 20 times for each foot. Use cold-juice-can to roll your arch over it, the cold minimizes the inflammation and the massaging loosens the tense tissues Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.