Monday he confirmed what I knew - the plantar fascia was extremely inflamed, so much that the inflammation extended below it into muscles. Awesome. He dug and discovered knots deep in my calf and found the ones I knew were in my hamstring. After an hour of his digging into my muscles and I was thankful because I knew all the pain I felt during the session would bring relief in a couple of days. He told me to ice my foot a lot because it was so swollen (yes, I am soooo relieved I DNFed last week) and gave me other instructions, all of which I have been following. PF is flaring up in my left foot so I am babying it also.
I spent the week icing, cross training, and wearing super supportive shoes all the time (aside from when sleeping). I went out for 2 miles on Thursday and Friday and felt "okay." Today I did 6 slow miles in the scorching heat (temp of 96 but felt like 103 thanks to sunny skies). I am very questionable for next weekend's ultra as I know I need to get through this latest bout of PF and get my hamstring back to "normal" I ordered a Rumble Roller and am eager to test it out on Tuesday, the day it's scheduled to arrive; I'll post a review of that torture device as soon as I see if it's worth the hype.