Hellllpppppp...it hurts soo bad cant do any excersices
Ice and ibprophine will help calm the inflammation, try streaching the hamstrings, and the calf with straight and bent knees. And if possible sleep with your feet on the foot board or at a 90 degree angle so the plantar tendon will stretch and heal in the lengthened position. Good luck. I know it is horrible. It can take month's to heal. Get some supportive shoes. It will be worth it when it's gone.