First, if this is the wrong section, I apologize. I wasn’t sure where else to put this.
I believe that the thread title explains it. On the 4th, I put a partial tear in my left plantar fascia. The pain is more in the calcaneus area than anywhere else, but the bruising pattern I had was on the medial side just below where the talar joint/bony prominence is, and also right in the middle of the plantar surface.
On my end, I have been doing a lot of anterior leg work with my tennis ball and foam roller to relieve some of the stress that could be associated with insertions via the fascia. I have also been rolling my foot (lightly) with a water bottle that I froze to help rid myself of excess inflammation.
Does anyone have any experiences with this? My doctor said that I won’t need physical therapy because this is a minor tear, but it is bad enough that I need a walking boot to move.
Any suggestions for getting back in the gym when I can move without the boot? Also, what would be some good ‘pre-hab’ movements that I can incorporate to help prevent against this again?