The plantar fascia is primarily a ligament that connects bones in the ball of your foot to your heel bone (calcaneus). This thick fibrous band of connective tissue is the primary support on the plantar aspect (bottom) of the foot. Plantar fasciosis is the correct term for any "condition" of the plantar fascia. However, the term " plantar fasciitis ," which literally means inflammation of the plantar fascia, is most often used. Plantar fasciitis is sometimes also termed runner's heel In days gone by, it was often called policeman's heel. Takea small plastic bottle, like a mineral water bottle, fill it with water andfreeze until almost solid, but still pliable. Surgical procedures are usually reserved for painful bunions, which limit normal activities, and do not respond to conservative treatments. However, surgery is also indicated in other instances, including bunions with the potential for wound or arthritis formation, and rapid-progressing deformities. Surgical intervention is generally aimed at reducing bunion pain, and restoring normal bone and joint alignment to minimize the chance of bunion recurrence. To start, go see a professional be it a doctor, physiotherapist or osteopath. You should probably take a break from practice until you get this resolved. It would be polite to mention to your sensei why you need to miss practice (for this or any other reason). Hold in this position for as long as you can. Release when you feel a tension in the legs. Repeat the exercise 4 to 5 times on both the feet. Exercise # 2 This exercise is called marble lifts-it helps in building the arch of the foot, and is often used for flat feet. You will need marbles to do this exercise, however if you do not have marbles, you can also make use of a pen or a pencil. Sit on the edge of a chair, such that your feet are placed firmly on the ground and the knees are bent at a 90 degree angle. You don't have to accept sore feet as a normal consequence of wearing high heels. You can prevent a lot of your sore feet problems by avoiding heels that are more than an inch and a half high. Wearing shoes that are too high can cause you unnecessary pain, and possibly cause permanent damage to your feet. If these treatments are not effective at calming the neuroma down, the podiatrist may dispense orthotics to help control the abnormal mechanical structure of your foot. By preventing the arch from dropping, the the nerve will not be stretched as much. One thing that can help ease the pain of life in high heelson a daily basis is investing in a good pair of metatarsal pads. The metatarsalbones equally share the weight of a person during walking and daily activities.When this delicate balance between the bones is disrupted, in this case by highheels, the result is often nasty ball of the foot pain. Well, here are some of the best arch support inserts that you can try. Always remember that the brands that are mentioned below offer arch supports for high medium and low feet arches and hence, it is extremely important to consult your podiatrist before purchasing any of them. Icing the ball of the foot twice a day for 15 minutes and/or contrasting between hot and cold for 30 minutes each day will help decrease the inflammation. Anti-inflammatory medications, such as ibuprofen or naproxen, can also decrease the inflammation and the pain A neuroma pad will help disperse forefoot pressure, decreasing irritation on the nerve. Steroid injections and nerve sclerosing injections may also be used. When conservative therapy fails, surgery is recommended. Surgery involves releasing the ligament placing pressure on the nerve or removing the neuroma. When the neuroma is removed, permanent numbness at the toes will result, but toe function is not affected. Lu said wearing high heels and platform shoes in your 20s might have been fun, but "we all know things do change after you have kids and after you get a little older." What you didn't take care of before will come back to haunt you. Sometimes it's genetics and you realize that your feet now have problems. It could range from bunions to drop of the arch," she said. And as for Anyi Lu's shoes, Goldberg said, "They look great, and nobody's knows you're wearing comfort shoes. It's just the secret of the wearer."