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Sounds like good old fashioned plantar fasciitis there scoob. If it's not too sore or swollen, get onto a rolling pin and roll your whole foot hard. Then get on the ground and just start massaging it hard for a good 5 minutes with your hands. For this bit, you want to do it in both a dorsiflexed and plantar flexed position. Work out all the little pops and bubbles (scar tissue), then you can ice. Also, I found having a splint on for a few hours while you rest or while you sleep really helps it heal faster. Get a pair of knee-high socks and put them on like this:



This is the best cure, take it from someone who's had it on both feet. Avoid sprinting but you can probably lift fine provided you can walk on it without limping.

thankd acole.
some question at the pic
the socks is pulling ur foot up while u try to push ur foot down?

or the socks is acting like a splint with light force pulling the foot up?


all.the massage u mansion is at the bottom of the foot.

i rewd online  calf msaage might help also... or i shiuld just massage everything

Yeah the sock is just acting as a splint to keep it slightly dorsiflexed. It'll feel weird at first and you'll probably kick it off during the night but even a few hours will help. The theory is that it allows immune cells/fibroblasts etc to better infiltrate the tissue when its stretched and heal faster, might be a placebo more than anything but it helped me. Definitely massage your lower calves as well, it's probably tightness around that area from all the plyos and jumps pulling on your fascia.

strong brittlebro advice from acole. 

Why thank you sirs. Unfortunately I have lots of advice for lots of nagging injuries like this 

Well it's not a magic cure mate. Rest is still the major factor in healing injury. Plantar injuries suck because unless you can lie in bed for a week, you're walking on it every day at work or whatever. If you're still jumping on it less than a week afterwards then it'll delay the healing process. Any stretching of the arch/fascia will continue to aggravate the inflammation/degeneration at the heel. So you gotta treat that first and get it under control.

Another tip I forgot to mention is if you have rehbands or voodoo bands (or save yourself $30 and cut a $3 inner tube lengthways) you can do the voodoo wrapping technique as shown here:

<a href="http://www.youtube.com/watch?v=drTxhTcvLgU" target="_blank">http://www.youtube.com/watch?v=drTxhTcvLgU</a>

This helps clear out swelling/inflammation and promote blood flow in combination with ice and/or NSAIDs. My advice is try everything!

Yes ^^^

OMG NO!!!

Just kidding... it's just yet another hurdle in your way