I have PF in both feet. I probably had it in my left foot for six months before it was diagnosed. My pain is at the front of my heel, and I didn't have the stabbing pain when I first get out of bed in the morning. I took several months off running, but that wasn't enough. I finally bought a fancy brace to sleep in; that's made a huge difference.
It showed up in my right foot a few months ago. I've been aggressively treating it. What a difference. I switched the night brace to my right foot, and I've been taping my feet.
We hiked a really steep trail last weekend. My calves were shot, but my feet didn't hurt all week. A FB friend said she treats her PF by walking 45 minutes on a treadmill set between 12% & 15%. We have a nice, steep, trail in town; I'll be adding it to my repertoire.
My tip for avoiding shin splints: after long or hard runs, I lay on the floor with my rump against the wall and my feet up on the wall. I can feel the fluid draining out of my legs. And it allows my back to fully relax. Try it.
But overall, I've been lucky. I'm pretty consistent about stretching, and I've avoided any catastrophic injuries. *touch wood*
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