Plantar fasciitis

rafeno760

I, unfortunately, have suffered from this for a year. $430 insoles, $130 running shoes, stretch every day multiple times, mobility (shin rolling, lacrosse balls, smashing calves, spikey balls to the feet, massage, etc), and daily ice baths.

I wear crocks in the shower; never barefoot.

(pro tip for rolling out calves.: sit with both shins on the carpet, and put a hard stick, foam roller, lacrosse ball in between your butt and your calves. Sit down to apply more pressure, slowly work up and down.)

PF sucks *kitten*. once I get to 4-5k steps my feet are throbbing. I have more PF of the arch but I do feel it emanating from the heel, just not sharply. I am healing though.. I think... I am strong AF tho. Working on ankle stability, lots of one-legged exercises, balance exercises.

good thing is that I have lost 20+ lbs and am losing more, anything to take the stress off my feet.

Single legged calve raises (with the toes dorsiflexed) is the way to go, SLOWLY (3 sec up, hold 1-2 sec, then 3 sec down). 15 times per leg. As you add weight (in the form books in a backpack), decrease reps.

Start off with two feet then move to one as you gain strength.

Night splints suck *kitten*, they are noisy, cumbersome. maybe now I can stick with them consecutively now that it is warming up. Podiatrist said "meh" to using them.

Cheers if any of this helps.
I can provide many examples of mobility exercises if anyone is interested in them.

Diatonic12

I learned to tape my feet with athletic tape and/or kt tape. The athletic tape worked better for me because I could get the tension just right. I did that for a year, every single day. I started swimming to take the pressure off. I could run in the pool but not on the road. Eventually, after the weight came off I could walk without the pain and no longer needed the tape. I did use some walkfit inserts, too.

https://www.youtube.com/watch?v=1jQv_CipqyU

elisa123gal

thank god mine is gone.. maybe it was the weight loss.. but really when I purchased shoe inserts from Target of all places.. it started to fix my feet. They were not dr. schools.but some brand in the shoe dept. they were pink and were not the full length of the shoe..they just went into the front of my shoes and supported the arch.

Before that I tried all the stretching.. I found dangling my foot off my bed at night helped too. But mine lasted a few years. oh..also buy new shoes all the time..don't let them get over six months old