I, too, have suffered from plantar fasciitis for the past couple of months for the first time in my life
(isn't getting old fun?
). I am not a runner, merely a cyclist and swimmer. My case of PF can be mostly be attributed to tension in the calf muscle
(s
) from cycling I believe.
What has been helping me quite a bit, though I'm not 100% yet, is very deep stretching of my calf muscles. In particular, the one stretch that seems to work much better than any other is, with shoes on
(much better than with shoes off for this stretch
), keeping the toes and ball of your foot on a stair step, and allowing the heel to drop down below the step while that leg holds your body weight. Alternate legs repeatedly and hold the stretch about 15-30 seconds per leg. Repeat this several times over the course of the day, and do it every day, especially after you ride. I'd say I'm about 80-90% improved from where I was a couple months ago, and I'm riding three times a week again. This is pretty much all I have been doing to treat it. The other stretching and PF treatments that I found didn't really seem to adequately address the root source of the problem, but this particular stretch provided almost immediate relief.
Give this stretch a try, and I hope you'll find it might give you some relief, too. Your situation may be a little different, though, since you run, it may be that your running irritates the condition even though it developed from cycling... Typically, I have read, this is a condition which afflicts runners. Keep trying different things, you'll eventually get through it. Everyone's body is a little different... Good luck.
PS, one other thing I started doing was to click out of the pedals on alternating sides when stopping for traffic lights, etc. My PF only affected my left leg, and I was always clicking out and stepping with the right leg. I thought it might be that the right leg was getting a little relief during rides, so I figured it couldn't hurt to try alternating.