I might have this injury. I need to take it slow on using the treadmill.

Plantar fasciitis means inflammation of your plantar fascia. Your plantar fascia is a strong band of tissue (like a ligament) that stretches from your heel to your middle foot bones. It supports the arch of your foot and also acts as a shock-absorber in your foot.

I have experienced some intense pain around the area surrounding my heel for quite some time. It is worse during mornings. I also notice that it acts up when I walk too long, for example, walking around restaurants easton pa, in my regular shoes *flats*.

You are more likely to injure your plantar fascia in certain situations. For example:

How is it treated?
No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better:

Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve), or aspirin.
Do toe stretches , calf stretches and towel stretches several times a day, especially when you first get up in the morning.
Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts (orthotics ). Use them in both shoes, even if only one foot hurts.