Do you have plantar fasciitis? Maybe you do or you don't. For those who aren't familiar with this painful foot condiition, let me give you some useful information in case if you do have it, you'll know how to fix it. And if you don't, you'll know how to avoid getting it.

Plantar fasciitis is an inflammation of the connective tissue supporting the arches of the feet, which usually affects the whole or part of the underside area. The pain varies with each individual, but usually depends on how much damage has been done, and what remedies have been taken to address it, or its lack thereof.

I had plantar fasciitis about three years ago which still hasn't completely healed until now - I say hasn't completely healed because I can still feel some residual pain and numbness in my heels, especially after a long walk or steady jog. Although I can now walk and jog normally without breaking out in cold sweats, getting back pains, and a huge headache, its still there - lurking and waiting patiently for me to make a mistake and - bam!

I got it from jogging on a concrete road, and from my feet striking the ground heel first. My being overweight just a little - I stand 5'11'' and weighed around 200 lbs. then, added to it also. I was jogging during weekends only, so I gave it more effort than normal to slim down faster. Big, big mistake.

Anyway, so I couldn't walk properly - I limped, and put all my weight on my left foot which wasn't so affected, and I got more pain from my heel radiating to my calf, up to my lower back, all the way to my shoulder and ending in my right temple with each step I took. I swallowed painkillers and drugs with steriods like there was no tomorrow to help shut out the pain. It worked for about 4 hours only, so I took more again. This went on for about 8 months. Good thing I had a sister-in-law who was a doctor, so I got some free samples. I tried a foot massager thinking and hoping it would work - no, it didn't, and only made matters worse. I tried immersing my feet in hot water mixed with massage oils - didn't work either. All I got was singed feet for my efforts.

My advice for those who have sore feet and plan to take drugs, massage or heat therapy -stay away! It'll do you more harm than good, and you'll only end up frustrated and maybe lose some cash. You might as well spend it on a good slilicone or soft rubber insoles to take pressure off those dogs of yours. Don't buy those elevated heel supports - they'll only give you additional problems. Don't go out without it; and buy at least two or three pairs so you won't be bothered taking them out and putting them in in another shoe.

My last piece of advice that can really fix the problem is one I got from - of all things - a women's magazine. Which one? Nah, you do the research yourself. Guys, if you want to read some interesting and helpful stuff, check out women's mags or some home-something issues - you won't regret it, I know I didn't.

Anyway, here it is: Do this foot stretch at least three times a day: in the morning before you get up, at noon before you eat your lunch, and at night before you go to sleep. Sit on the bed or chair, and cross the affected foot on your other knee. Hold the base of your toes with your left or right hand (whichever feels comfortable), pull your toes back toward your shins. Hold for ten seconds, and repeat for nine to ten times.

There you have it. Short, simple and doesn't cost you a penny. Do this everyday until the pain goes away, and maybe this time you can walk with a smile on your face, not a grimace.

P.S. Don't jog on concrete or hard surfaces. If you must, get good running shoes with ample cushioning. And, by the way, land on your mid-foot and not on the balls of your feet or heels. Good luck on your stretching.