Does anyone have advice on how to treat plantar faciitis?!

Does anyone have advice on how to treat plantar faciitis?

I was walking around barefoot all day indoors today. Now it hurts when I stand and walk. It's on the heel, close to the arch. It hurts so bad it's hard to walk. I have not injured my foot recently nor have I done any running or jumping.

Hi, as a sufferer myself I a fair bit about it. ;O) This will really stick around unless you take steps every day to cure it.

Make sure your shoes fit properly. This was the source of my plantar fasciitis, combined with constant desk work leading to really tight calf muscles.

Before you get out of bed in the morning, take some time to rotate your feet, push your toes down, and back up again. Don't do this to the point of pain - just a very gentle stretch - as your muscles are still cold. But a little bit of this will help to loosen things up so it doesn't hurt as much when you put your foot down.

Use an ice pack on the sole of your foot, at the arch, for 20 minutes on, 20 minutes off, as often as you can. You can also take ibuprofen for the pain, though I don't recommend relying on this. Your body is hurting to let you know something is wrong. Masking it takes away a fairly important signal.

When your muscles are warm, particularly after a shower in the evening or morning, stretch your calf muscles for 20 seconds on each side. The longer you hold it, the better. Do this as often as you can during the day - but never push yourself to pain in your muscles, because eventually you'll hurt yourself and be back to square one (what happened to me!).

There are devices out there that you can wear that stretch the muscles and fascia involved while you sleep. I've never used them, but you may find them beneficial.

Any time you think about it, squeeze your toes down and release. This helps to strengthen the plantar fascia.

I hope this helps. :)