TheHealthy reports on plantar fasciitis and stretches to help alleviate heel pain by relieving tightness in your foot and calf muscles according to experts including Kristina Marie Quirolgico, MD, physiatrist at HSS.

The plantar fascia can get tight and pull where it inserts at the heel bone. This can cause inflammation which leads to pain in the in the heel and Achilles tendon. Dr. Quirolgico explained, “Over time, if this keeps on happening, microtears in the plantar fascia can occur, and as it heals, each time the tissue becomes thicker and stiffer.”

Flat feet, higher arches, sudden weight gain and some exercises can put people at higher risk for plantar fasciitis. Dr. Quirolgico said possible causes could be running too far or too fast without building up your mileage or speed, and doing repetitive movements, like running on a hard surface and in unsupportive shoes.

“The first lines of treatment [for plantar fasciitis] include calf stretching, massage at the bottom of the foot or arch, over-the-counter anti-inflammatories like ibuprofen, and wearing gel cups for cushioning of the heel,” suggested Dr. Quirolgico.

Dr. Quirolgico recommended stretches and massage to help alleviate pain and tightness in the plantar fascia. For a massage she advised, “Sit up tall in a chair. Place a frozen water bottle in front of you. Place a towel over the bottle so the cold doesn’t harm your skin. You can use a tennis ball or lacrosse ball instead, but don’t use a golf ball—it may be too hard.”

Read the full article at TheHealthy.com.