Tips on dealing with plantar fascitis and bone spurs?

BittersweetVita

I have been experiencing heel and foot pain for seven months now. I saw a podiatrist who diagnosed me with the plantar fascitis and I started wearing arch supports and stretching for a few months now . The pain has become worse and an x-ray on both feet showed a small bone spur on each. I am hoping those who have dealt with this can share with me their experiences with treating this, legnth of time healing, and any exercises they felt helped them recover. Thanks so much!

nooshi713

What type of arch supports are you wearing? You may need custom orthotics. I would follow back up with Podiatry if the pain is getting worse.

The main thing that helps plantar fasciitis aside from arch support is rest. You have to stop walking and standing so much.

I had it very bad for a while and I got it from walking too much in flip flops and other flat shoes with no arch support. I had to pretty much limit how much I walked for a while, change my shoes, roll my feet on a tennis ball or cold bottle nightly, do stretching, and take Advil. That helped. It took a few months to get better.

To this day, if I wear the wrong shoes or walk too much, it flares up. But if I avoid too much walking, I’m good.

snowflake954

The right shoes make all the difference. I am tall with a large shoe size so trying to put custom arches in my shoes just jammed my foot in there. I started stretching exercises for my feet and after 20 yrs, I still do them almost everyday. Then I discovered Sketchers and , for me, they are perfect. They are light weight with just the support I need. I can walk all over wearing them, for hours.

As for the bone spur, I had one many years ago and had it removed. Best thing I ever did.

Good luck. Pain is no fun.

Lietchi

You might find some helpful info in this older thread:
https://community.myfitnesspal.com/en/discussion/10832183/damn-plantar-fasciitis/p1

Walkywalkerson

Ouch!
I used to suffer with plantar fascitis - it can be crippling.
It's all about the shoes - no matter how much you rest if you're wearing the wrong shoes it will not heal.
I tried everything and found that getting my gait measured and investing in Asics trainers changed my life!
I find orthotics unhelpful and that it's better to have the support you need in the actual shoe rather than an insert.
I over pronate ( flat footed ) so any type of shoe or trainer - even Sketchers hurt my feet because they don't support my arch.
I also used to use support sock compression sleeves that helped a bit - there are a lot to choose from on Amazon etc.

ninerbuff

Get the right shoes, the right inserts, the correct stretching plan and BE CONSISTENT with it. I finally took care of mine after dealing with it since awhile back.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

elisa123gal

Mine just appeared one day out of the blue. I had it for so long and tried the stretches and everything else I saw on the net. I knew friends who went to the podiatrist just to have the same runaround results. What cured my feet was a combination of two things. I read that you should have new shoes every six months at least. So. I stopped wearing my old shoes.. an old habit. Then I bought heel insoles from Target's shoe department and put those in my shoes.. and my feet got better pretty quick. They're the blue insoles that support your heel...to mid foot. Also wearing high heels made my feet feel better.. wearing flats was miserable.

Chowderpapa3378

I'm suffering with a recent attack of heel pain right foot. I had it several years ago working in the hospital on night shift as a RN. Didn't know what to do when even the so called best shoes didn't work. Ended up with steroid shots that hurt like hell 😕 in my heel. I refuse to do that again although it worked. So now I'm scared to go to a podiatrist thinking they'll suggest that again. 😐 I'm an avid athlete. As long as I'm moving, I'm good but when I stop, all hell breaks loose in my heel. I've added heel inserts which seem to help and wear a corrector boot at night too. It's just bad right now.

TwistedSassette

The thing with PF is you can treat the symptoms with stretching etc. but if you never get to the CAUSE then it will continue to be a problem. While the pain presents in the foot, it can actually be caused by weak/unbalanced muscles all the way up in the glutes! I suffered immensely a while ago, and still do from time to time, but found that when I focus on stretching my calf muscles and glutes, and using the right muscles when walking (instead of compensating) it helps the pain in my feet. I also see a remedial massage therapist who has helped a lot, and take supplements to reduce inflammation since that what seems to be my main cause. So that's my advice: don't just get arch support in your shoes and expect it to fix the problem; get help to find the underlying issue and work on rehabbing that!

kshama2001

I think the stretches made things worse for me. More here: https://community.myfitnesspal.com/en/post/quote/10832183/Comment_46282649

I moved Nov 1 and haven't done the stretches since, and probably stopped a week before that. I did get arch supports and have been religiously wearing them in my slippers and in my shoes.

I also stopped wearing the night splint shortly after I moved in.

So, since late Oct, all I've been doing is wearing inserts, walking a few miles total per day, plus more stairs than before as I now have a bedroom on the second floor. I only have mild pain first thing in the AM as I walk down the stairs.

I posted in link to a foot massage in the other thread. I also haven't done that in months. It did seem to help with the pain once it developed, but not to prevent the pain.

I think this is a better massage video:

https://www.youtube.com/watch?v=xhjZgbkjd4o

Hiawassee88

https://youtu.be/Ge_K98lmUJc?t=106

I taped my feet for months until they healed. It hasn't returned.

Walkywalkerson

I also found stretches unhelpful.
Nothing changed until I changed my shoes.
My last flare up of PF was around 2013
I haven't worn inappropriate shoes since and it has never come back.
I miss wearing pretty summer sandals etc - but it's just not worth it!

MOM2268

Was diagnosed a couple years ago and had to get cortisone injections to relieve the inflammation & pain. Just had to have another one done after 2yrs and worked like a charm. My first podiatrist (moved shortly after having seen him) also said to stop walking barefoot at home & get myself some crocs or Birkenstocks instead. To this day anytime I stray from either (trying to save money or skipping footwear at home) I pay for it.

beachbebe

I see a lot of responses about proper shoes, and that is definitely a must for a combination of cushion and stability. Also, foot exercises are a must. One of the best tips I had was to do foot exercises prior to getting out of bed or standing/weight bearing. I followed foot exercises in bed with foot rocking beside my bed prior to walking. Additionally, I taped my heals and feet for runs. It's been many years now since I've had serious problems. It can heal. Hang in there!

boombalatty123

New shoes, stretching and mostly, time and rest! My main form of exercise is brisk walking, so I (now) replace my athletic shoes at the first sign of wear to the treads and I searched for a shoe model that emphasized stability and had reviews saying it was good for people with plantar fasciitis. I tried several different stretches and rollers/balls/etc. and the most helpful were these spiky balls: https://www.amazon.com/gp/product/B07GDH15KH

AlexandraFindsHerself1971

What works for me when mine flares up is to stretch my hamstrings and calves more, as it always follows on (in me) from those being left tight. Also rest and night splints and better/new shoes.

DaffyGirl88

Chowderpapa3378 wrote: »

I'm suffering with a recent attack of heel pain right foot. I had it several years ago working in the hospital on night shift as a RN. Didn't know what to do when even the so called best shoes didn't work. Ended up with steroid shots that hurt like hell 😕 in my heel. I refuse to do that again although it worked. So now I'm scared to go to a podiatrist thinking they'll suggest that again. 😐 I'm an avid athlete. As long as I'm moving, I'm good but when I stop, all hell breaks loose in my heel. I've added heel inserts which seem to help and wear a corrector boot at night too. It's just bad right now.

I agree! Plantar Fasciitis, bone spur, peroneal tandonitis and broken foot here. Totally agree that the right shoes and stretching the entire back of leg (Achillies, calf, hamstring and glute) are essential. If I don't stretch those daily I am almost crippled.