Plantar fasciitis is the degeneration of the thick bands of connective tissues which run from the front of the heel bones (calcaneus) to the balls of the feet. Pain is usually worse after getting out of bed or a prolonged period of rest. If you are suffering Plantar Fasciitis, refer to the picture and exercise as follows - 3 sets of 30 seconds hold of each leg, and repeat the exercise 5 times through the day. Use Spur Pad to relieve heel spur pressure and inflammation. The pads catch shock forces and distribute them evenly throughout the heel reducing stress.