Any evidence of hematoma or bruising? I had a tear in the plantar fascia of my right foot a few years ago from running. The biggest mistake I made was attempting rehabilitation too soon. I got right into it with foot rollers and the like. Ice and rest when the injury is fresh. After that, stretching, physio, massage will help.
In my case (big guy, high arches, poor running style) I had this issue for over a year. It will go off, but it can take some time depending on circumstances.
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