Ok D.H., the gist of this article seems to be, to stop what you're doing long enough for the Plantar Fascia to heal properly.  That each morning, when you step out of bed after sleeping with your foot in a relaxed position, you undo whatever healing that's taken place overnight.  I'm assuming that's the pain we feel those first few steps, the healing has to take place when the foot is in a flexed position.

I tried yesterday to buy a night splint, but couldn't find one in this one horse town I live in.  Sooo...., with a sock, a couple of safety pins and an ace bandage, I made my own version of a Strassburg Sock, http://about.thesock.com/works/ a contraption designed to hold your foot in a flexed position while you sleep and mine worked pretty well. 

When I got up this morning and took those first few steps, there was a big improvement in the amount of pain I felt. 

So now, if I've actually started the healing process and haven't torn it down this morning, the next step is to protect it by not doing something stupid, like go for a run. 

I'm going to rest and try this for a few days.  I may cross train, but won't do anything to undo the healing that's going on.

Thanks again!

D.H., I wonder if a deep tissue massage would get rid of the build-up of scar tissue you've created over the past few years of fighting P.F.  As you know, scar tissue is weaker than the surrounding tissue and susceptible to re-injury, but can be removed through massage.  Something to consider.

I'm shocked at how much better my foot feels after just one night of sleeping with the foot in a flexed position,   and my home grown version of a Strassburg sock was reasonably comfortable.  It wasn't that complicated to make, just pin an ace bandage to the end of a sock, put the sock on, pull the bandage tight and take a few wraps just below the knee and you're done...lol

I'll look into a splint though and keep up with the stretches.

Thanks.