Posted: 04/06/2013 at 15:51
I had PF ages ago and was off for roughly the same time due to it (but then continued to be injured for other reasons). My methods for getting rid of PF were:
1. Rolling a bottle of frozen water (lucozade or coke 500ml bottle, so the elevated part gets right in under the arch,mmmm). This was really easy and felt so good, provides at least short term relief.
2. Religious PF stretches for the whole of the lower leg. I was off work for a while at the time, and so in the day i basically did this 10 min stretching routine at the top of every hour. Also as soon as you get out of bed, when it is most likely to hurt.
3. walk barefoot over sharp stones on the driveway (not gravel, but bigger and sharper). Oddly enough this put the nail in PFs coffin after only a few minutes, maybe it won't work for everyone but its worth a try.
And don't forget to exercise the rest of you in the mean time.