Here I am 50 miles into my Colorado Trail hike. The plantar fascia pain was consistent everyday of the hike, hurting in different places (though rarely the heel) along the plantar fascia.
And yet, I managed 15 mile days without any real problem. But after 50 miles, I decided a doctor has to look at it and just saw one in Breckenridge. He diagnosed it as plantar fasciitis based on my reported symptoms but said I would probably be able to continue my remaining 400 miles if I continue doing what I'm doing..
and these are things that are really helping me on the trail:
1. Solid firm shoe base -- at the last minute, I left behind the trail runners and brought my Vasque Breeze boots. THANK GOD! Walking barefoot around camp really hurts my foot and the firm shank of the shoe is such a blessing.
2. Taping -- another blessing. Been using athletic tape to tape the bottom of my foot. Holds up the plantar fascia and makes it hurt a lot less.
3. Freezing my foot in streams -- at every chance, I remove my shoe and put my foot in a waterproof bag and dip it in a cold mountain stream. It lets me hike the next hour almost painfree.
4. Pulled back toes during sleep -- I use my bandana, a string, athletic tape or some elastic Ace bandage (I've been cycling through these options) to pull my toes towards the shin and keep the ankle bent that way while I sleep. According to the doctor and the internet, this prevents the plantar fascia from contracting during sleep and getting injured when you wake up and stress it.
5. Ibuprofen - was taking 200 mg before sleep every night btu the doctor says I can take it twice a day (and I think he means 400 mg). Think the idea is that it reduces inflammation and speeds up healing.
6. Stretches -- a. directly stretching the PF by pulling toes towards shin before getting up b. stretching calf and ankle muscles by doing the lean-forward-against-tree/wall stretch..
Anyway, all this has helped me so far.. but I still have 400 miles to go!
Most of the above techniques were suggested by the doctor but I also had read about them on almost every website on plantas fascia online before leaving on the hike.