Hi Ivan,

get some arch supports for your everyday shoes so that the tendon under your foot gets some rest. You'll be running again very soon.

I had PF about 3 years ago and stopped running for several months whilst having physio and resting it completely. It eventually cleared up and I had no problems until, for no apparent reason, it returned a couple of months ago.  This time I wasn't prepared to stop running completely, so did some research and found a couple of solutions which have really worked for me.

The first is to treat it using a similar method to that mentioned by Tosh.  I use a frozen can of soup or beans and for 30 minutes every evening, repeatedly roll the foot back and forth over the can. This helps to reduce any inflammation and gently stretches the plantar fascia tendon. The foot stiffens up overnight, so would also recommend doing this first thing in the morning if you have time.

The second solution, which has enabled me to keep running is to tape the foot with zinc oxide tape before every run to support the arch. Search on YouTube for plantar fasciitis taping and you'll find various methods.

Please note that the above works for me and my PF is now only intermittent and improving all the time. However,  everyone responds differently and I would recommend consulting a specialist physiotherapist if it is not improving with rest or treatment.

Hi.  I have been dealing with PF since April and just feel I am getting over it.  I would suggest looking beyond just treating the feet, that provided me with relief but did not solve the problem.  To really make progress I think it can help to improve your overall lower body conditioning which may affect how you walk/run and therefore your recovery.  Things that really helped were

-stretching, massaging and foam rolling for calves, hamstrings, hips, ITB, glutes every day to find and work out any tight spots

-yoga - really helps posture and also foot strength

-strengthening exercises for glutes and hips - if these areas are weak your feet take too much pressure, in my experience

You can use the time off running to do these things and more to improve your running, which will also take pressure off your feet and allow them to heal

I hope this helps

Hi

I have PF at the moment but fairly mild unless I walk barefoot or without good arch support. I have found stretching to be really helpful, especially calf stretches. Theory is that tight calf muscles and achilles can contribute to or cause PF.

I also get a really sharp pain on the outer side of my heel sometimes. Does anyone know if this might be related to the PF?

Thanks