Plantar Fasciitis/Achilles Pain

Hey guys,
I have had PF pain for the last couple of weeks in my right foot. It started off mild, but in the last week it has progressed to a burning pain over my medial arch, swelling on the medial aspect of calcaneus and if i try to run i get numbness on the lateral edge of my foot. I have also noticed that on palpation i am tender in my achilles on the same foot. I usually run 4-5 times a week about 7kms, do general training in terms of resistance etc most days of the week. Since it has gotten worse i have been avoiding running and trying to cycle instead. I cant say i have the most supportive shoes and i do have a tendency to pronate. My tib post is also pretty weak.
I have tried strengthening tib post in the past with nil results and so i suppose i gave up. I am aware of basic protocol for PF but can anyone provide dosage? And possibly some insight into my achilles issue.
Much appreciated!

Sounds like the PF was just the first symptom in your condition. You have now developed tarsal tunnel syndrome.
Wouldn't be supprise if you also have non insertional Achilles tenderness as well. - very common in runners who over pronate.

What is your aim here, to get better or be able to run? I ask because rest is key, if you commute using the legs ie walk regular - this wont be deemed as rest by the body and the condition will become chronic.
So to get rest, as much as possible, wear a boot type shoe to control daily over pronation or even a ankle strap if don't have boot. - This will also help the swelling as it will compress.
Ice is key to control aggravation.
Protocol = 5-10 times a day for as many days as it takes while resting (that means resting the aggravated foot not just to stop running)

For quicker results look for ultrasound therapy (great for
This condition expect a intense ache during treatment) or shockwave therapy (very good results). Once better our are going to need to be taught strapping tech, running orthotic (£100, don't get stuff from off the shelf) and possibly a strap.