[finnref]

Some tid bits from a retired ref and orthopedic surgeon. Option 1 is surgery. FORGET IT. Option 2 is cortisone injections. They work sometimes. But in my experience they did not work if not accompanied by rest. Therefore option 3 is rest. I call it relative rest because no one can stay off the foot. Ways to rest. Do not walk or run as much. Refs do not wish to do this. Therefore, space your games. Wear well cushioned shoes even off the court. Insert some well cushioned sport orthotics which may be $60 a pair. You do not need expensive custom made ones. The orthotics should have an arch support. It should be modified so that it is slightly more towards the heel of the foot and not well forward under the arch. By having it adjusted more to the rear it tilts the rear heel of the foot to the outside and takes pressure off the inside of the heel where the plantar fascia attaches to the bone. You can do this without moving the arch support. Just take some firm foam rubber or felt and tape it under the orthotic on the inside of the foot as an extension of the arch support to the rear. Some call this a medial heel wedge.This will not cure immediately. It will take 3 to 8 weeks depending on the severity and how well you can give it RELATIVE REST. It gets better usually in stages. First some good days, then bad etc. You are not cured till you are pain free for 3 weeks. Then keep wearing the cushioned orthotics when you ref. Hope this helps.