How I made plantar fasciitis go away..
I’m not a doctor.
As soon as I possibly could, I took an icebath after I hurt my plantar.
The best thing I ever did was buy that foot roller in the picture (can be found at http://thefootwheel.com). That little roller is way better than a tennis ball to roll the bottom of your foot. Once I tried it, I couldn’t go back. I took that thing to work and rolled my foot throughout the day under my desk until I could feel the knots breaking up— they come back kinda fast though when you are injured. Just gotta keep rolling it.
I normally run in newtons but i switched to nikes with more foot cushion during the injury recovery period.
Next, obviously cut back the running intensity/mileage. Went to three days a week, short-short-long. I ran the long run very slowly, concentrating on form and breathing. To augment my training, i cross trained with swimming and biking—mostly swimming.
Every night I did foot stretches with a towel.
Eventually, I slowly ramped up my running again and happily back in my newtons…
And tada… Back to painless running.