Step One:
For 90 days, no walking barefoot, especially after rest! Use and effective insole in combination with supportive well fit shoes
Step Two:
Ice and Rub it where it hurts, as often as you like. If you only do this once a day do so before bed. Rub in a heel toe or toe heel direction, do not rub in a circle. This helps the scar tissue heal with more flexibility.
Step Three:
Stretch your hamstring (see next page for a method to use). Make sure when you stretch you have shoes and insoles on. The more you stretch the better, but if you only do once a day, do so before bed.
Step Four:
Put recommended orthotics in slippers beside the bed, while injured, the first steps out of bed should always be on top of a effective orthotic .
Step Five:
P.F. is an inflamation problem, so add whatever oral anti-inflamatory that will work for you.