Stretches are performed by standing on the balls of your feet on the edge of a step and lowering your heel below the level of the step. Keep the heel below the step level for 30 seconds and repeat it 10 times. Once this can be comfortably done, toe raises in the same position can be added to strengthen the calf muscles. A heel lift placed in all shoes can also decrease the stress on the Achilles. Hills are added only after a comfortable distance is achieved on level surfaces.
Prevention is the best treatment.
Do not run in worn out shoes. Perform the stretches and strengthening exercises described earlier on a regular basis. Plantar refers to the sole of the foot and fascia is a type of thick connective tissue. The thick tissue connecting the heel bone to the bones near the toes is called the plantar fascia. This gets inflamed and swollen from repetitive small tears, irritation and overstretching.