Plantar fasciitis Injury

I too have this condition.

Sorries?

How long have you had it? are you getting any therapy for it?

I have had it for about 2 years and ive been to physical therapy a few times, and ive been doing calf stretches recently. i havent iced but i will nao

Ice and stretching are your best bet. as well as a anti inflammatory. If you get into a routine with that it should begin to improve.

one thing that can really help is making sure you don't point your toes as you're sleeping. lots of people who sleep either on their back or their stomach will naturally have their toes pointed, and it causes your plantar flexors (the muscles in the bottom of your feet) to be tightened up as you sleep all night. when you wake up in the morning and start walking around, stretching out the muscles that have been cramped up all night, it can cause irritation and soreness (as if you're now hyperextending these muscles).

when you sleep, try to do so on your side, or contiously prevent your toes from pointing down and moving your feet into a plantar flexed position. you could also tape them in a dorsi flexed position (foot at a right angle to your shin), helping prevent the plantar flexors from being contracted all night.

I have had minor plantar facitis, and to get rid of it, I've done the calf stretches, both with and without your knee bent. Also the frozen water bottle works wonders, just roll it back and forth under your foot. Golf balls, Tennis balls, rolling pins also work, the ice is just a nice anti inflammatory. Another good stretch is to put the foot up ontop your other knee, and with the same hand as the injured foot, (left left, right right) reach around to your heel, resting the rest of your foot on your forearm, and slowly pull pack.