Plantar fasciitis is a painful condition that appears to be more prevalent in the summer months. This is because you are more likely to wear less supportive sandals or bare feet, and to walk or hike longer distances outside.
If you have weakness in your foot and ankle (you'd be surprised how many people are way weaker than they think!), tight calfs, poor lower body control strategies, and sciatic nerve tension may be contributing factors.
If a client comes to see me with heel pain, I do a series of tests to determine why they have pain. It's never a one-size-fits-all approach. But, there are certain exercises proven to be effective in most cases (shown below).
If you have heel pain (the classic sign of PF), try these exercises to reduce painful symptoms (and bear in mind, this is informational only. I am not acting as your therapist in this context.):
1) Plantar fascia stretch
2) Calf strengthening (Research supports calf strengthening over calf stretching for PF relief, but stretching is still more beneficial than not stretching!). Check out the research article above for a variation of a calf stretch shown to be more effective than the classic.
2) Foot intrinsic strengthening (hugely beneficial for maintaining the arches of your foot)
4) Balance activities
5) Self massage (not illustrated)