sub_3_is_the_goal wrote:
Buy a pair of birkenstocks and wear them around the house. Get superfeet for your running shoes and work shoes. Never walk barefoot.
This is good advice. In effect, your arches need a "crutch" to provide support until you can heal enough to start rehab and strengthening.
You need to provide your arches more support in ALL your shoes. I usually start with Superfeet and add a little extra felt between the hard plastic and the foam insert until the arch has enough support. I do something similar in my work shoes. I NEVER walk barefoot. Birkenstocks are okay, but I prefer to use old running shoes with Superfeet or similar arch supports.
I also tape my arch before races when I'm wearing spikes because they have less arch support.
Buy my book 200 Tips Every Runner Should Know. It's on Amazon. Read tips 42-49 for information on how to make your own orthotics to treat PF. Tips 69 explains why many runners get the steps of injury recovery out of sequence, which greatly slows the recovery process. Tips 1, 9, and 11 explain common causes of PF and what to do to avoid those issues in the future.
For example, here are the steps to treating and rehabbing an injury that doesn't require surgery. They must be done in order. Some runners (and some recommendations in this thread) jump straight to step 4 or 5. If you try to strengthen a torn muscle too soon, it will re-tear and the healing process must start over. This is one reason why hamstring injuries can take seemingly forever to heal... runners are reinjuring their hamstrings by not restricting the range of motion until the hamstring has healed enough to start rehab.
1. Prevent the injury from getting worse.
2. Restrict range of motion.
3. Provide support if needed.
4. Rehab to regain range of motion.
5. Strengthening