Plantar fasciitis

wm3796

I do HIT with treadmill running and daily walks and have recent plantar fasciitis flare. I’ve been doing ice and foot/ calf stretches. Any others with advice?

JackieAC1951

Check with your doctor or physical therapies store for a PF brace. I was given this very stiff brace, which kept my foot in a capital L position while I slept. My doctor explained that the foot relaxes at night, and the tendon is stretched when stepping on it first thing in the morning or after sleeping. Thus the reason for the severe pain. The boot keeps the Plantar tendon taut with little or no stretching and promotes healing. Whenever I experience a flare-up, I grab my PF brace, which nips it in the bud after a couple of nights of wearing. This reference is only as an example, but it is very similar to the one that I use. https://www.amazon.com/United-Ortho-Plantar-Fasciitis-Splint/dp/B07BR1HRN6/ref=sr_1_10?adgrpid=1344703288660957&dib=eyJ2IjoiMSJ9.xMi2E1A-LDGCKlCvIKLIKqhSPaBuzIslEwc2X36sgK8KqbCLeTWZPtPPqQbGWqh_Czb2dZGVBHR0hteAGGeVZHzJv27lq7YjRw4cOlNonYhAX9LCInCWE5NudUjrn-ZUYY_-fZaiHXNPc3BnECHTELAaWIO0EOZFdHtZiHQpYsKfOlO1heIf8qz4fxPLDOh1nGQMXFvRuud2elz_MfpHnNl4LsVSxNrd3jgIxtnTlul_drws6wsl2mSSNV0Z9ssLjl_XuQoumRcfiuoNTlSr-XKSsNghJOrNKFEDMPLArdE.zqN-G2-Eqkku2kOi4xB-5mQ1Z8xBwjo4_iNV-HDzGAQ&dib_tag=se&hvadid=84044026764008&hvbmt=be&hvdev=c&hvlocphy=45878&hvnetw=o&hvqmt=e&hvtargid=kwd-84044308085773:loc-190&hydadcr=21660_10325049&keywords=plantar+fasciitis+brace&msclkid=e5cf58a75aee170e60643edb5e92da71&qid=1719403651&sr=8-10

ninerbuff

Inserts and stretching worked for me. Took about 3 weeks.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 40 years and have studied kinesiology and nutrition

nossmf

I swapped the treadmill for the elliptical, which is not only easier on my knees but also on my feet.

COGypsy

I use a posture board when my foot acts up. It's a little wedge shaped box that you can adjust the angle of the top board. I stand on that for 5-10 minutes a couple of times a day and it really helps.

pridesabtch

I've used the brace similar to the one Jackie mentioned, but had to combine it with rest. Take a week or 2 off and continue with your stretches and ice. Best of luck.

MsCzar

I've always wondered if those braces worked. After years with no issues, I got a flare up last month. It seems to be getting better now, but I wonder if donning the brace at the first sign would've helped.

tomcustombuilder

Roll your foot on a tennis ball then a lacrosse ball after awhile.

jenring3

Honestly, I finally got rid of mine using a 'scraping' technique. I didn't have an actual scraping tool at the time so I used the smooth edge of a butter knife, lathered up the bottom of my foot with lotion and just ran the edge of the tool across the bottom of my foot. I could hear and feel the 'crunchiness' of the fascia and adhesions that needed to be broken up. Also, the best stretch I did was basically putting my hand on the top of my foot and pulling my toes down vs. pulling them back. Rather than the foot rolling on an ice bottle, ball, etc. that scraping was like magic. After consistently doing that for a few days it totally cleared up and I haven't had an issue since as a distance runner where that's a classic injury. I do have recurring post-tib tendinitis, but that's another story! lol

tmbg1

Stretches daily after a series of 3 cortisone shots got rid of mine. Yoga in particular has helped keep it away.