Surgery is often the chosen solution for many problems that can often be avoided or minimized. Surgery also often has its own set of problems once it is done. It is our responsibility to take care of ourselves. It is our responsibility to be as informed as possible on our choices. Surgery should be a last option, not a first reaction. Long-held fascial tissue restrictions also need to be worked out. Muscle fiber adhesions can then be released through pressure and stretching All this work stimulates the circulatory and nervous systems and gives relief to the tissues and joints. Over-pronation of the feet (fallen arches + rolling inward of the feet and ankles), tight calf muscles, as well as ageing and being overweight are the main causes for the plantar fascia being overly stretched. There are many ways to treat Plantar Fasciitis, including cortisone injections and surgery. However, in most cases heel pain relief can be achieved through self-help by following a number of easy, simple steps, most of which are aimed at reducing the pulling of the plantar fascia. Osteoporosis - people who engage in sports and in heavy exercise can cause fracture due to repetitive stress. Runners are prone to stress fracture caused due to osteoporosis. The loss of workplace productivity due to pain continues to be a substantial burden on society. In a study done in 2000 it was reported that 36 million Americans missed work in the previous year due to pain and that 83 million indicated that pain affected their participation in various activities.(1) From these statistics it is clear that pain and its treatment is a major problem confronting our modern culture. A survey done by the American Pain Society(2) in 1999 revealed that more than 40% of people suffering moderate to severe pain were unable to find adequate pain relief. Winter weather wedges are a fantastic substitute for high-heel boots. They can still look just as dressy but are much more comfortable. Wedge boots come in many different styles, just like any other boot, so wear an ankle wedge boot, taller boot, peep toe, or anything else you can dream up. As one kinds of high heels, wedge shoes will not out of style. All of these lesions are treated with heel pads ,and reduce walking ,these are often self-limitingA splint at night to hold the foot dorsiflexed and to stretch the plantar fascia is preferable to a local corticosteroid injection in plantar fasciitis When an injection is necessary , a medial approach is used ,rather than through the heel pad ,under a posterior tibial nerve block. Partial tear of the Achilles tendon causes a painful ,tender swelling a few centimetres above its insertion.Advise against walking barefoot and jumpingTherapeutic ultrasound is helpful.( Caution - a local injection may cause the tendon to rupture) Look at the person's chest and find the 'upside-down V' shaped notch that is made by the lower edge of the ribcage. Place your middle finger in this notch and then place your index finger beside it, resting on the breastbone. Take the heel of your other hand and slide it down the breastbone until it is touching this index finger. The heel of your hand should now be positioned on the middle of the lower half of the breastbone. Now place the heel of your other hand on top of the first. Keep your fingers off the chest, by locking them together.