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I'm not giving medical advice here but as a Registered Massage Therapist, I hear these sorts of things a fair amount. I have a few suggestions of ideas you might want to consider and research on your own. Improper foot wear/ arch support - How good are your shoes? - Have you considered orthopedic shoes? Plantar Fasciitis -…

Sounds like you went into a bit of a spasm, which means the muscle was irritable and tight from the activities leading up to the moment when it caused you pain. The muscle pain you described sounds like the "Levator Scapula" muscle, the referral pain gave me that thought. Check out the anatomy if you're curious. Here's a…