I tore my plantar fascia playing tennis about a year ago. I was at the baseline and started to sprint forward to get to a drop shot and, as I pressed with the ball of my foot to move forward I heard and felt a loud pop. It was like someone shot me it hurt so fucking bad. I had to hop off the court and for several days I couldn't put any pressure on it at all. After 5 or so days I was able to lose the crutches but was in a boot for 6 or 7 weeks. Lots of stretching and physical therapy and it got better slowly over the next few months. I'd say I was close to 100% by about month 6. It's been really hard to trust my foot and really move at 100% but I'm pretty much there. My pt took molds of my feet and I got some custom made full length arch supports. I wear those now and they seem to really help. Long story short -- stretches like those above and find someone to get really good arch supports custom made.