Prevention and treatment of periostitis plantar fasciitis is a common disease in running. Plantar fascia is a kind of thick tissue fiber ligament, which is located at the sole of the foot and extends from heel to toe. When this fascia is subjected to excessive pressure or excessive traction, it will cause inflammation of the plantar fascia and its surrounding tissues. If the fascia is torn, the damaged area will be covered by scar tissue, which will reduce the elasticity of the fascia and further aggravate the condition. Symptoms: pain at the bottom of the heel; The pain is most obvious when you get up in the morning and start exercising. The pain will be relieved after exercise, but this is only a temporary phenomenon. Etiology: Stress, overstretching fascia, poor flexibility of calf muscles, too tight achilles tendon, excessive leaning forward during running, excessive pronation of feet, too high arch of feet, overtraining and discomfort of sports shoes may all lead to plantar fasciitis. Self-treatment: ▲ Stop running, especially when the pain is severe, reduce the amount of exercise and use some anti-inflammatory drugs that do not contain synthetic steroids. ▲ After exercise, apply ice on the soles of feet every two hours 10 minute, which can reduce inflammation. One of the better ice compress methods is to fill a coke bottle with water, put it in the refrigerator for freezing, and then roll it back and forth on the soles of your feet. ▲ Apply some anti-inflammatory colloid such as safflower oil to the soles of your feet, and then massage yourself. At the same time, it can massage calf gastrocnemius and soleus muscles. ▲ Gradually resume jogging, and the whole self-treatment process will take about 6-8 weeks. Drug therapy: ▲ If the situation does not improve after 2-3 weeks of self-treatment, some physical therapy, such as ultrashort wave and electrotherapy, can be performed. ▲ Use plastic orthotics to change the problem of leaning forward too much when walking or running. ▲ Check whether there are bone spurs on the soles of feet with X-rays. ▲ Injection of cortisone or surgical treatment. Alternative sports: swimming, water running, cycling (slow), etc. Precautions: ▲ Stretch calf gastrocnemius and soleus muscles. The specific method includes (1) stretching the knee, grasping the toes with hands and pressing them to the front of the calf, holding for 30 seconds, and repeating for 2-3 times. (2) Pick up the golf ball on the ground with your toes, or roll it back and forth on the sole of your foot. (3) Stand with the forefoot on the edge of the stairs, straighten the heel, and slowly lower the heel until you start to feel the calf muscle stretching, keep this posture for 10 second, then stand up and repeat the action 15-20 times. ▲ Wear the right shoes. Shoes should not be too old or badly worn. You can use an arch pad. ▲ Stretch the calf before each exercise and ice it after exercise. ▲ Training should be gradual, and special rest should be added during exercise.