This is a great article on Plantar Fasciitis.. common among runners. Have been feeling this for a while and the article shows some great stretches. Have you ever had this Rich? feel it on my left heel. itīs worse first thing in the morning until i walk a few minutes and stretch the tissue.. might have to Cycle for a while or Crosser.
http://running.competitor.com/2014/06/photos/new-techniques-treating-plantar-fasciitis_96398
Yes, I had it about 5 years ago and right now. Just got a shot of cortisone in my arch. Stretch your calf with both a locked leg and a bent leg. Often a tight calf and soleus muscle contributes to the problem.
Get something that dorsi flexs your foot when you sleep. What happen when you sleep your foot goes forward and the arch gets tight. When you walk in the morning you could be tearing it more.
Use an anti inflammatory either over the counter like Aleve or recommended prescription by a doctor. Part of the problem is inflammation of the fibrous tissue that is the arch. Mine hurt a lot less after using Aleve for a couple of days.
I feel your pain. 5 years ago I had it for months and it went a away. Be careful with weight lifting calf work. It can tighten the arch severely. Many times a tight inflamed arch is tied to tight calves.
Last resort is a cortisone shot and an operation. A cortisone shot was really painful but it knocked out 80% of the pain. I have read it can weaken tendons and connective tissues.
Lastly look into get a hard arch insert in your shoe for walking around. It will press into your arch and stretch it out. I found this one is good if you don't get a custom one from a doctor. It feels like a rock at first but it will stabilize your foot and push into that arch. I can't run with it but walking around you will grow to love it.
https://www.birkenstockusa.com/products/men/insoles/arch-support/blue-footbed-casual/1100 I'm now walking for cardio. I can't run. I don't know if I'm doing more damage by walking 5 miles the past two days. I would like to think I'm helping it. At it's worse prior to the shot I was limping all day. Hope we both get better soon. I think half of the problem is that many modern men have very sedentary life styles then when they exercise after sitting around for hours the plantar can get inflamed or tears. Since I retired and I'm unemployed I sit around the house a lot. Then I put on my running shoes and run like a lunatic. I think we all need outside of exercise periods where we stand for a length of time and the very least some time walking outside of our exercise programs. This will keep everything in tune for the real exercise programs.
