I too suffer from plantar fasciitis in my left foot. It really sucks!! I do have high arches and weigh more than I ever have. My foot started to hurt about a year ago and within 4 months from when it started, I was prescribed some custom made orthotics from my D.O. (osteopath). My feet felt better for a while but then took a turn for the worst.
At first I thought it was because of the diet, however, I found out it was from my custom made $200 orthotic sole inserts. They had over corrected my foot, so I was walking on the outside of my foot. My legs and knees were also starting to suffer. I made an appointment with a podiatrist and this is what he said:
1. Never walk barefoot or wear flip-flops!! So when I get out of bed I immediately put on my 2" high mules.
2. Get rid of such said $200 sole inserts and get an orthotic from a good athletic shoe store - ~$30 - and put them in some cross-trainers that have a firm arch (make sure they don't bend at the arch)
3. Do runner's stretches every day and practice picking up a bath towel in the seated position every night (I do this while watching tv)
4. Soak feet in hot water each day for about 30 minutes. If you have one of those vibrating acupressure foot baths, this feels really good.
5. Take this shot... Ouch!!!!! Cortizone shot hurt real bad!~$(*~
It has been 5 days since then and my foot feels much better.
It still hurts like you know what in the mornings though.
I would like to try acupuncture but my stupid insurance company won't pay for it and I can't afford $50 each treatment. Especially when the acupuncturist recommended I do it at least 2X a week for an undisclosed amount of time.
My cousin is a physical therapist. She also recommended that I roll a tennis ball under my foot for a little while before getting out of bed. This helps to warm up that facia before placing so much weight on it. I do this in the morning, but when I go potty at night I forgo this ritual due to tiredness.
LOL