Plantar (sole/bottom) Fasciitis (it is = inflammation) is a real pain - literally! Worth noting before we start that not all heel pain is a cause of your plantar fascia so it is worth seeing a Podiatrist for a diagnosis first.
So what the heck is it?
Your plantar fascia is a tough fibrous band that attaches your heel to your toes. People will generally complain of intense pain around the heel on rising in the morning or after sitting for periods of time.
Why? You have been resting and the plantar fascia is also in a rested state. The minute your get onto your feet the fascia is stressed and will give rise to pain at its insertion point, the heel.
1. Avoid barefoot walking at all times possible. Wear a trainer style shoe in the house.
2. Stretch your calf muscles every day to gain some flexibility at the ankle joint which can lessen the load on the fascia
3. Avoid slip on shoes and flip flops entirely
4. Wear a supportive shoe with a small heel/wedge (ie not fully flat)
5. Ice the heel in the evening to help reduce the inflammation
If the above do not help then you may benefit from an orthotic for short term management or an exercise programme to offload the fascia further. This will require a visit to your local Podiatrist.