Your feet have good reason to get sore, especially if you hit the pavement all day in not-so-supportive shoes. If it seems like your feet (or one foot) just won’t stop aching (in the heel area, or between the ball of your foot and your heel), you may have plantar fasciitis, when the plantar fascia (the ligament connecting your heel and the front of your foot) is yearning for relief! Here’s what to do…

If it’s a dull foot ache, you may be able to relieve the pain with some good shoes…some rest…and some stretches. You can purchase shoe inserts (insoles that support your arches) over the counter, or ask your podiatrist what inserts would work best for your feet.

Our favorite stretches: Here are three stretches from two renowned foot experts who are well-acquainted with plantar fasciitis…

Stretch #1: Rest the affected foot on the thigh (or knee, if that’s as far as you can reach) of your other leg…grip the base of the toes…and pull the toes toward the shin until you feel a stretch. Hold for 30 seconds. Repeat twice daily. This technique works to relieve tension and tautness in the plantar fascia.

Source for Stretch #1: Stuart J. Mogul, DPM, attending physician, Lenox Hill Hospital and podiatric surgeon in private practice, both in New York City. He is author of Perfect Feet (Stewart, Tabori and Chang).

Stretch #2: Lace your fingers between each toe (imagine holding hands with your foot)…or use physical toe-separator products, such as pedicure toe dividers (available at drugstores) or gel-filled YogaToes (available from YogaPro.com, 877- 964-2776). Open your toes with your fingers or with the separators for five to 30 minutes at least five days per week.

Caution: People with rigid bunions should not use YogaToes—they may strain the ligaments and cause additional pain.

Stretch #3: If you are a runner or a jogger, you’re probably familiar with this stretch—take one large step forward and bend your forward knee. Press the heel of the rear, straight leg onto the floor. Hold for 10 to 30 seconds, then switch leg positions. For added stretch, bend the rear knee as well. Perform this stretch twice daily on a regular basis.

Important: If your foot problems seriously affect your ability to walk or don’t heal or improve after three weeks of home care, see a podiatrist.

Source for Stretches #2 and #3: Sherri Greene, DPM. She has practiced conventional and holistic podiatric medicine in New York City for more than 15 years. Her treatment modalities include reflexology, herbal medicine and essential oils. DrSherriGreene.com

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