Plantar fasciitis

Sit in hero's pose, except do not sit on the top of your foot. Bend your toes underneath you, so that the bottom of your toes are on the floor and the soles of your feet are facing the wall directly behind you. You should feel the stretch in the bottom of your feet.
Do a calf stretch, where you push against a wall or drape the back of your foot off a step. But, bend your knees. It gives you a much better stretch of the bottom of your feet.
Always stretch in bed before you get up in the morning and put your feet on the floor. (Or wear one of the sleeping socks.)
Good luck. Those are the best stretches I have found.

ice ice baby. I have this and it turned into a heel spur after too long not taking care of it. Ice after exercise always . I wear super feet and have to have shoes on at all times no more bare foot stretches and tennis ball like others said. Roll a frozen water ball as well. KT taping is helping me as well I wear it when I run.

Massaging the inflamed fascia several times a day will help too. It hurts like a mother, but so worth it.

Also get some good support inserts for your shoes. fascia hurts like a mofo, but the good news is that if you do take care of the condition it does eventually pass.

Good luck.

I was given a "cast by my Dr. that I could wear and remove. It held my foot at a 90-degree angle while I slept so it stayed stretched over night and reduced the "get-out-of-bed-foot-pain".

Orthotic arch supports in all shoes that were poor supporters (loafers, wing-tips, Vans) really helped.

Doing stretcheds and Icing/heating helped but I wasn't diligent about it.

Over time (almost a year) it went away, but I don't play ultimate Frisbee any more either (that was the activity that triggered the initial injury).

golf ball... tennis ball... or my fav... frozen water bottle. and just ROLL AWAY ....

I suffered for quite a few years, first one foot then both, had special made orthotics....didn't help (some people do find help with these), finally what seemed to get rid of it......loosing weight (which is why we are all here anyway) I am now pain free and even running (did my first 5k last summer/pain free).

All I can offer is to say to stretch as often as possible (google stretches for plantar fasciitis) and something that helped me somewhat was to freeze a small bottle of water and roll with your foot/feet. no more than 30 minutes at a time tho, stop and do again after a little bit. (reason: whenever using ice, no longer than 30 minutes?, because after that time you body notices that a part of it is getting really cold and will send more blood to the area, which in turns heats it up, which is a part of what causes the pain and possible swelling in the first place).

Good luck! Hope this helps some.

recently i have gained around 4kgs and my pain is getting more enhanced. is it normal ?

I think mine got bad and never healed because my kids were little and I would have to carry them all the time, and that was just a little more weight than my feet were used to.
My feet used to get better. But then the kids would grow, and get heavier, and flop themselves down in the middle of a trail and refuse to go, and i would have to carry said child five miles, and my feet would get reinjured and I would be back at square one.

The more your weight, generally the worse it gets b/c there is more weight/pressure on your feet.

I got a great deal of relief from an OTC show insert called "SuperFeet". They aren't just for plantar fasciitis, but they're designed to fix whatever misalignment or arch issue you have. I got the blue ones for my very flat feet (which exacerbates PF) and hubby got the green ones for high arches. We both got relief from foot pain from them. And no, I don't have any interest in the company, just found them useful. I just bought them at a sporting goods store (D i c k's), think they were around $20-30 maybe? I'll bet you could return them if they didn't help in a couple weeks. I noticed improvement pretty quickly.

http://www.superfeet.com/

I use a rolling pin and stand on it and roll it under the entire foot; wear orthotics; and stretch/massage. I successfully got rid of it until I had toe surgery and then it came back from using the walking boot. So, I am back at it.

I had PF really bad for about 10 months about 2 years ago. It has never come back in that time. I had injections in my feet, custom orthodics, and tried all sorts of home remedies none of which helped. The only thing that helped was taping my feet EVERY morning for several weeks - probably at least 3. There are a couple videos on youtube showing different ways. None that I saw did it exactly like I did, but you'll get the idea and you can try a few to see what works best for you. I just used white athletic tape that I got at Walgreens - it did irritate the top of my foot on particularly active days but it was definitely worth it in the end. I just put a little piece of tissue inbetween the tape and my foot when it would get irritated. Good Luck!

When I got pneumonia 2 years ago, I sat in bed cross-legged for hours every day trying to work from home. As a result, I developed moderate plantar fasciitis that nearly required injections. However, I was able to cure it on my own in about a month with a combination of the following treatments:

1. REST. Plantar fasciitis is a soft-tissue injury and you need to stay off your feet as much as possible. It's especially crucial to do this at the end of the day when it's not as bad because your muscles are all warmed up - but you'll regret it the next day if you overdo it.

2. Low dosages of Ibuprofen as an anti-inflammatory, but only when you're in pain.

3. Stretching as SOON as I got out of bed in the morning - leaning against the wall with my palms flat while I stretched out my Achilles tendons and did supported lunges against the wall, plus other leg stretches and morning yoga sometimes.

4. Sleeping with a boot that kept my plantar muscle flexed all night to minimize tearing in the morning helped TREMENDOUSLY: http://www.amazon.com/Medium-Cronin-PLANTAR-FASCITIS-SPLINT/dp/B001B5JVIA/ref=sr_1_1?ie=UTF8&qid=1368469040 I got mine at Walgreen's for about $10 more, but it helped SO much.

5. Wear a really good pair of walking shoes every day, all day.

6. Ice at night.

7. Rolling a tennis ball under my bare foot while I worked at a desk.

8. Massaging my foot and heel each day.

I went from hobbling and barely being able to walk to the pain being almost non-existent. It's not completely gone - it's started twinging again now that I've taken up running, but I got better very quickly, so I hope this helps you!

I am having issues with this too. I would like to read this later for the replies.