I can sympathize with you too!!!! I can remember actually being so unable to walk that I would CRAWL around the house!! Truly!! It is horribly painful and takes months to resolve.
I found some good information on the internet too and along with a tip from one of my Mom's friends who suffered from it also, I was able to relieve myself from the pain. Here is what worked for me:
1. Loose weight. On my 5'6" frame I had reached 190 lbs. When I found myself at 175-180 I realized the pain was gone. I believe during the time I was loosing weight (by diet control only because it hurt too much to walk for exercise) I was also implementing some other effective measures.
2. Wear really good supportive shoes. I bought some New Balance in narrow width because my arches are on the high side. I wore them all day and only took them off to shower and sleep. The good support helps to keep the fascia from becoming overstretched which is the main reason for the problem. (I inadvertently overstretched mine by wearing "flat" shoes with no arch support.) If you want to wear something other than athletic shoes then the best recommendations I've seen are for shoes with a 1 inch heel, preferably lace up types.
3. Rub the sole of your foot on an ice pack for 3-5 minutes before you go to sleep. This helps reduce the swelling and inflammation of the fascia.
4. Stretch your feet before you step one foot out of bed in the morning. This one was a true lifesaver for me! When you wake up, flex your foot so your toes are pointing to your face and your legs are out straight on the bed. Hold this stretch for a full minute. After one minute of this, relax them for 30 seconds. Do this stretching and relaxing thing for 3 or 4 full repetitions BEFORE YOU STEP ON THE FLOOR. The reason this works is because it warms up and stretches the fascia so you won't re-injure it every morning. The phrase I remember from that web site said something to the effect of, "If you don't stretch before stepping on the foot in the morning you are simply re-injuring it and will be starting your healing process over from scratch each day." I found this to be incredibly true! I'd agree that ANY stretching exercises throughout the day would be beneficial as long as you don't overdo it.
5. NSAIDs before bedtime and once in the daytime helped too. I'd take them for a few days when the pain was at it's worst.
6. Try to rest your feet as much as you can reasonably do. Rest is a great way to heal many things and it applies to this too.
7. I was considering orthotics but one day I was sharing my grief with my Mom who told me to call her friend Mildred who had the same problem and solved it. I called Mildred and she said her orthopedist and podiatrist each suggested she go to the store and buy "Dr. Shoel's(spelling
?) Dyna-Step Insoles" and if those didn't work then they would suggest personalized orthotics as a next resort. She went to Walmart and bought some and noticed within one week that her pain was much better and nearly completely well within one month. I did the same thing. They cost about $12.00 and were a lifesaver for me. After a month I noticed an incredible difference too, but found I had to wear my athletic shoes with them in them for a good 6-8 months before I could wear any other shoes comfortably. I don't know what it is about the "Dyna-Steps" because I tried every other over-the-counter insole, heel cup, etc. I could find first!! The "Dyna-Steps" have a cut half-way down the center and I'm assuming that the cut allows for each person's foot to be "personalized" for their own needs. Needless to say, neither Mildred or I had to spend the $300-600 for professional orthotics, thank Goodness, but I KNOW if the "Dyna-Steps" hadn't worked I'd have been first in line for the professional ones!!
Because of all this I did, I can happily say that I can wear any of my shoes now, but do so only on occasion because I'm more comfortable in my athletics and am afraid of re-injuring myself. I'd noticed that when I first got brave enough to wear my flats or high heels that I could only wear them for a few hours before my feet would begin to hurt again. I'd immediately take them off and wear my athletics with the Dyna-Steps for a few days and all would be well again. Today, I can wear athletic shoes without the Dyna-Steps but still find them the most comfortable.
I sure hope you can glean something from all the wonderful people who share your pain and have posted to your question. We nurses truly are caring souls, aren't we?
Wishing you a quick recovery!!