So I'm resurrecting an old thread here, but someone gave me a list of some great stretches to help with this. Those of you who know me know I've been suffering with this PITA condition for a while now. These stretches have been awesome, and I figured I'd share them in case anyone else is having issues with plantar fascitis. They're attached.
The first .pdf has stretches that can be done with nothing more than a towel, a wall, and/or a frozen can/bottle of something. The second has stretches that require a theraband... I don't have a theraband, so I don't do these, but I seem to be healing without the aide of the second set of stretches.
Additionally, I highly recommend Superfeet insoles. I use the "berry" ones, and that combined with my new running shoes (which I got at a running store after they took a bunch of measurements, watched me walk, etc) and these stretches seems to be working wonders. There is also a special sock that you can wear at night to stretch out the plantar fascia while you sleep. I haven't had to resort to that yet, but I know people who have tried both the braces mentioned earlier in the thread and this sock, and prefer the sock. I forget what it's called, but I'll find out tonight at my running club and edit this post to include the name.
Last but not least, I'm no longer supposed to walk around barefoot (even at home) and I can't wear flip flops anymore (which sucks cause that's pretty much all I wear
). Small sacrifice though.
Hope this helps some people out!