I have had more than my fair share of experience with PF. A couple of years ago I had it so bad in my left foot that surgery was the only thing that finally cleared it up. Cortisone shots for me were a joke.....they provided zero relief. I wore a night splint for what felt like forever and, while it helped with the initial morning pain, it did nothing to advance overall improvement. Orthotics actually caused a delay in recovery.
So, after the surgery proved to be a success I was able to get back into running. With the PF now affecting my right foot, I know the beast I am dealing with and have taken proactive steps that have kept it feeling pretty good. I'm running 4 days a week, my total mileage is up to about 27 miles and I've really had no problem maintaining this.
What is working for me (and what I wish that I had know about years ago) is active release techniques (ART).
When I first started feeling the PF I saw my chiropractor about once a week for a few weeks and am now down to about once a month.
In between chiropractic visits, the single most thing that has helped me the best is massaging my calf with a tennis ball whenever I feel the PF threatening to flare up. I put the tennis ball on a yoga block and place my calf on top of the ball. Holding myself up I roll back and forth, focusing on the areas of my calf that hurt the most. It is an almost entirely unpleasant thing to do, but, I swear, when I get up off the floor from doing this my foot feels great.
In addition to the tennis ball roll I make sure I get in some good stretching. The extended stretch on the STS DVDs is awesome and I also take a yoga/pilates class once a week.
Unfortunately, PF treatment is not a one size fits all approach, but the self massage coupled with the ART has been so good for me that I thought I'd pass it along.
Hope you're feeling great soon!!!