Use a frozen bottle of water to roll the bottom of the foot and stretch the calf muscles while keeping the toes in neutral position. You can progress to a tennis ball once the pain lessens then even something harder. If it hurts too bad SMR won’t work properly so use the correct tool for the job. Dig up some information on the arches of the foot..yes there is more than one. Its best to know what you are rolling out and how the foot functions in order to treat it.
once you progress off of the frozen bottle to the tennis ball you can start to strengthen the muscles in the feet by placing a towel on the floor and setting a weight on one end then use a crunching motion of the toes to pull the weight on the towel closer to you.
I have had a few clients suffer miserably with plantar fasciitis. From them I have learned to NOT get out of bed without doing stretches/movements specifically for plantar fasciitis, also to NEVER walk barefoot, not even for ONE step!
It’s something to take seriously as it can become very debilitating. Don’t ignore warning signs
I wouldn’t say excessive STJ pronation has a direct cause/effect to Plantar Fasciatis. If that was the case then why when many people who report PF say they feel better barefoot when barefoot would tend to allow way more STJ Pronation and MTJ Supination (which is foot pronation)? I blame crapy shoes, excessive sitting, and poor mind body awareness more than anything (don’t blame the barefoot of most folks).
I think improving this condition starts with a full body approach, improving sensory and motor awareness to the foot(walking and feeling different surfaces), enhancing breath, working sub threshold of pain, and then enhancing their sphere of function over time. Throw out the orthotics(not for all, but many) and work slow.
Remember, everyone is different and pain doesn’t come from tissue it’s an opinion and output from the brain.