Plantar Fasciitis help needed

[BamaChicken]

The exercise you can do is put the ball of your foot on stair rung and then bending your knee in with your heel down, stretch the tenon over the heel of your foot. Do that several times a day. You are going to have to stay on some type of anitinflamatory 2 to 3 times a day until your better. It is not an overnite cure.
Shoes with a very good arch support being worn all day no barefoot times till bed is the next thing.

 

[citalk2much]

I ended up with this last year thought I had some how broke my heel in my sleep it was a nightmare went to the doctor they gave me the foot flexing everyone is talking about. Had me get good shoes (I am a big barefoot and sandles person) and inserts it is not gone yet but it is much better. I hated wearing shoes all summer and tried to slide a few days of sandles in bad plan for me. I saw that link for the good sandles I am going to check it out.

 

[PortageGirl]

*hugs* yep, there's mornings it's all I can do not to cry for those first few steps... and if I sit wrong or don’t put my feet up when I sit down to knit or watch tv, it starts again in the evening too, or grocery shopping on those hard floors! UGH!! If you walk, try to stay on grass or dirt, I think in part we all walk on uber-hard, uber-flat surfaces too much, it’s amazing how our feet on soft trails act different than they do on flat surfaces.

For exercise, Cycle!! Either inside on a stationary bike or a regular bike with a trainer attachment or out in the fresh air on a real bike. Keep it slow and steady and make sure the seat is high enough, too low a seat makes your back be wrong, and makes you bend your knees too much which is bad too, your knees should be almost totally straight when the pedal is at its ‘low’ spot. (not rigidly straight though, a sort of a 'soft' straight if that makes sense, or, very slightly -flexed- )
[edit] OR SWIM!! Swimming is a WONDERFUL thing, unfortunately I no longer live where it's easy for me to get to a pool, but if you can do it it's awesome!!

Anti-inflammatory meds consistently!!!!, I tolerate Ibuprofin very well, (AF candy! They prescribe that stuff like it’s popcorn in the military!), and freeze water in some 20oz plastic soda/water bottles so you can ‘roll’ your foot over them. Gentle stretching as you’ve been doing and VERY good arch supports, the cheap ones are just a waste of money, which I find helpful to sort of ‘rotate’ different arch heights, not sure if that’s just me or not though.