@Baroness_Meg: I’m a massage therapy student, we treat this a lot! I can recommend a couple things to try at home, but I see you are an Ontario bee… I’d definitely recommend booking an appointment with an RMT! Even if it is only 1/2 hour 🙂
I have to say that that is not a common place to get plantar fasciitis! It is almost always closer to your heel, or along the arch of your foot, like this:
If I were assessing you, I would be looking at your gait (how you walk normally), as well as your shoes, to see if maybe there is something going on with your movement that is causing more pressure on this area. How did your Dr. diagnose you, if you don’t mind me asking?
A couple of things that I usually recommend to my patients with plantar fasciitis:
1. Your calf muscles attach into your Achilles tendon, which attaches to your calcaneus (heel) and if they are tight, they create a direct pull on the fascia (connective tissue) and muscles along the bottom of your foot. Lots of self massage and calf stretches will help with this! For a good stretch, try balancing on the edge of a step when going up the stairs, on the balls of your feet, and letting your heels drop towards the ground. No bouncing when you stretch! And hold for at least 30 seconds. It should be completely pain free… if it is painful, back off a bit.
2. Put a golf ball in the freezer to get it nice and cold, and roll it under your foot, focusing on the areas that are adhesed. It will definitely cause some pain at first because you are breaking up the adhesions, but if you keep doing it (3x/day), it will help! This is something you can do when you are sitting down watching TV, on the computer, whenever 🙂
3. Self massage the area, and perform lots of range of motion exercises to keep the area well circulated for healing (moving your toes and your ankle in all directions, 3x/day).
If you have any other questions let me know 🙂 Sorry for rambling, this stuff is so much easier to explain in person!