Plantar Fasciitis- Anyone else in the same situation

kikiallain

Hello Everyone,

I was just wondering if anyone else on here has a condition called Plantar Fasciitis. It's pretty much a heel pain!! I've developped this in the last year and it totally sucks!! I got an insole for my sneakers when I go to the gym but it still really hurts! Just wondering if there is anyone else out there that has stretching exercices they do that helps or any other types of home remedies that could help me with this. It's worst right when i wake up in the morning or the following hours after a workout. My podiatrist has told me I should reduce my intense workout but that's not an option. i have weight to loose and i'm not gonna let this stop me.. i just want to know what are things I can do to alleviate the heel pain a little!!

Thanks

Christine

NKF92879

Roll your foot over a golf ball to stretch it.

dtvick548

I use to have it to. The 2 things I found to work the best was stretching (physical therapist gave me some exercises) and losing weight. One of the stretches I did was to put my toes on a step and push my heels down. Another one was to sit on the floor with my legs straight out and put a towel around the balls of my feet and pull towards me. Both stretches would hurt while doing it but then would feel better.

shaverkl191

If you search Plantar Fasciitis on YouTube there are some great videos with demonstrations of stretches. You could also try putting ice on it for 10 minutes when it's really sore. Hope that helps!

Edestiny7

http://www.aafp.org/afp/2001/0201/p477.html

LovelySpirit

I use to have it to. The 2 things I found to work the best was stretching (physical therapist gave me some exercises) and losing weight. One of the stretches I did was to put my toes on a step and push my heels down. Another one was to sit on the floor with my legs straight out and put a towel around the balls of my feet and pull towards me. Both stretches would hurt while doing it but then would feel better.

worked for me too... My podiatrist recommended the same exercises ... they work! Also the gel insoles that are extra cushiony!

Keep rocking your workouts, but be sure to pay attention to your body's alarms, I'm sure you know that already.. but don't get skinny and end up on the couch w/ a cast

aliciarenee79

I froze a water bottle and roll it under my foot after exercise. The stretch where you are standing in front of a wall and leaning forward has helped me the most. I don't know how to explain in properly so maybe you can google it.

kimbux

I'm there right now.... I've had it since March and just decided to go to the Dr. last week. She gave me a prescription for DICLOFENAC... it's an anti-inflammatory. Believe it or not, I took 3 doses and my pain was GONE. I still have some stiffness in the morning but nothing like it was from March to August 18. She didn't tell me to reduce my exercise...

The other thing that's helped is ice... freeze a bottle of water - roll it under your foot right after you exercise….. that definitely helped.

GOOD LUCK!

sbilyeu75

I had it for over a year. I got it from running in regular running shoes. I switched to Vibrams and it worked itself out. I also did and still do, a lot of stretching for that area. You can find stretches and exercises for it on Youtube.

elliedunham

I had that last year and it was terrible. I did a couple of things to help, and it eventually subsided. First, regular icing of the afflicted foot. You can freeze water in a plastic water bottle (allowing room for the ice to expand!) and roll it on your foot. Second, massage. You can do this yourself, and although it hurts terribly while you're doing it, over time it will help stretch the fascia and relieve your pain. Really get in there and dig in. Third, new/different shoes. I play a lot of tennis, and switched brands of shoe, which was when the problem started. I purchased some New Balance shoes, which are a little stiffer and have more support than my old Prince ones, and also bought sports inserts/orthotics (from Sports Authority) and that helped tremendously. Recently, I put on the old shoes for just one match and my one foot was already hurting by the time the match was over! Those old shoes are going in the rubbish bin!

Good luck with it.

coderchris

I looked this up on the internet to see how I could treat this at home also. This is what I did: 1] found some really good shoes that have a lot of cushion in them. 2] put the Dr Scholls insoles in them. 3]found some good stretches and exercises to help stretch out my foot. I still have some pain but not at much as before. I totally understand how you feel, my doctor told me that I needed to do water aerobics or swim. Swimming is not an option since I have an old shoulder injury. I have lost 55 lbs and hope to lose the rest with using the above techniques to keep the pain away. Good luck with your weight loss!

lazatin

I have had Plantar Fasciitis for the last three years..so bad I could not walk in the morining, more like a hobble. I did everything to make it go away untill I finally decided to invest in a pair of "good" shoes. I bought a pair of Asics (very recommend on this site, along with a few others) and the very next day I could walk when getting up in the morning! I have not had any pain or problems since I bought the shoes and I even jog/run in them! It is amazing. So if you have "cheap" shoes like I did, maybe you want to invest in a better pair. I just found a pair of Asics clearenced at JCPenny's for $40.00...score!:bigsmile:

ashtonal

I've had this for years! What has helped me is rarely going barefoot/sockfoot. I have a pair of Croc flipflops with arch support that I wear all the time in the house. All my shoes are decent quality and have arch support. I also invested in good sneakers for the gym and running. I did wear custom insoles for years but since buying proper sneakers I haven't had to wear them. The other thing that helped was losing weight. I guess less stress on the foot

Good luck ... hope you can finds ways to cope like I have.

fyfi_fendir

what insole did you get? Did you get padded type or a very hard plastic one?
Several things you can do.
-One get a good pair of snickers with good arc support. ASICS are the best.
-Two get an orthopedic insole. the one that are hard. Feels uncomfortable at first but this was the best buy I have made!
- As a previous person suggested roll your foot on golf ball (great massage) and try to grab the ball with your foot (it helps building the muscles in the foot)
-Last stretch your back (Cobra position). It sounds strange but a lot of knee, feet problem come from lower back issue.

good luck

tmontgomery69

I suffered with it quite some time ago and a physical therapist told me to fill a water bottle half way up and freeze it. Once frozen use it to roll the arch of your foot on to stretch it out and the ice brings the inflammation down as well......it's a two for one exercise. Stretching your calves will help tremendously as well. Foam rollers work really good for stretching your calves and other muscles for that matter. Strengthening the muscles in your feet/ankles/calves using a Bosu works REALLY well too! Good luck I hope that it heals soon.

1965blaze

Hello Christine!
yes i have had Plantar Fascaitis and had the shots in my foot
the best thing to do is lose weight i did and it went away,
2nd thing is to get some new balance cross trainer shoes
it gives awesome support and helps in your workouts
and 3rd tape up your foot with some of that tape you can get it at
walmart its that wrap that you see when people wrap horse legs i cant remember
the name of it but it comes in a roll.
hope it helps good luck
xo Julie

anvy0530

I worked out through plantar fasciitis for about a year and a half. I ended up developing a heel spur and just had surgery to remove it and loosen my fascia about 4 weeks ago. I would highly recommend that if your doctor tells you to reduce the intensity of your workouts, you should listen. I did not and it ended up with surgery. Do the stretches, ice your feet, wear the insoles and reduce your intensity (that isn't to say stop working out entirely - you can still lose weight at a reduced intensity) or you could end up like me - barely able to walk 4 weeks post-surgery.

jamesdelong

I'm suffering from it now - but I'm back to 90% recovered. I took the last two weeks off from working out or running.
Got myself a night splint (from the drug store, well worth it) and while I am relaxing on the couch I will get a frozen water bottle from the freezer and roll my foot on it for a while, then wrap it up with that iced bottle and elevate it on the foot stool for a bit.

Through out the day and before bed I was rubbing tiger balm (icy hot type stuff) on and then used an ace wrap ankle support to wear for the compression.

I worked out hard last night and feel a little sore this morning but made sure to stretch it before I got out of bed this morning with a towel (The night splint is awesome so pain wasnt that bad)

Just take the advice I received.
R.I.C.E.
Rest
Ice
Compress
Elevate

Mostly just lay off of it for a week or two.. That was hard for me to do b/c I wanted to work out so bad. I went to the pool and ran in the water instead. Knee lifts and kick butts. Easy on my heel since not that much weight was being pounded on it.

Hope you recover soon!

lcnelson

I get it off and on with seemingly no consisitency. It sucks! MIne 'seems' to be related to overdoing it with running, an extreme heel scrub pedicure and flip flops (which I live in).
I started to roll my foot over a tennis ball for a couple of minutes at a time and its been about a month since I have had any pain. I would totally listen to your doctor!

gingerb85

I had trouble with plantar fasciitis until it suddenly disappeared last year. I changed my shoes, added supportive inserts (which did help a little), etc. My physical therapist told me to freeze a coke bottle full of water - the shape of the bottle was perfect, she said. I would roll my foot on it a couple of times a day. I took anti-inflammatories. Not much helped and it suddenly went away with no change in my routine. I hope you start to feel better.

walkdmc

I had it, until I recently lost 18 pounds.

First, don't be discouraged by the pain. It does not take a big weight loss to feel much better. My pain completely disappeared after I dropped 15 pounds. As for treating the pain, follow the advice of your podiatrist but I can tell you what helped me.

1. ALWAYS wear shoes. I kept crocs by my bedside for nighttime bathroom trips. The ONLY time I went without shoes was in the shower. Avoid flip flops, they tighten the plantar fascia and make things worse in the long run.

2. wear a night splint. I see they sell them on Amazon and drugstores now. Read some reviews and pick one. Back when I got mine, I had to order through an orthopedic surgeon and it was expensive and massive. Now, the splints are smaller, easier to sleep with. A night splint makes a huge difference, esp in your AM pain.

3. Before you stand, after sitting for a while, do plantar fascia stretching exercises...look them up, they're all over the web.

4. After you've been walking, or on your feet for a while, ice the fascia. I found a frozen water bottle works best for this.

Good luck and keep up the good work!

EDIT: BTW, it's an inflammatory process and it will burn itself out but I had my last round of PF for about 3 years, so it can take a while. Plus, like I mentioned, losing weight was a tremendous help.

Mom2rh

Mine has recently returned as my running miles have increased. *sigh*

I would make sure you get fitted for the proper shoes for your workouts. Insoles can help but make sure the shoes are good too.

I have also heard the golf ball trick (roll your foot around on it) but I had heard it was with a tennis ball...so pick a ball.

For me, it only hurts first thing in the morning until I walk around for a minute or so. I still run with it. If it started hurting more I'd probably do something different.

MinnieInMaine

I used to have PF - luckily weight loss and regular activity made it go away.

Not sure where you got your insoles or if you had any guidance but I'd suggest going to a good athletic/running store with staff who are actually trained in knowing how to get the perfect fit for your feet and your stride.

Don't just wear good supportive shoes when you're working out, wear them as much as you can. If you're wearing heels a lot, try wearing flatter shoes with as much support as you can get. They might not be super cute but if you want to continue being active, you need to take care of your body first.

cbmcphillips

I have it too - bought orthodics from the podiatrist - hard kind - best $350 ever spent!

KristiMW72

I have it too....terrible pain. Mine hurts worst in the morning & after working out. My doc gave me a **** of Ketalog(sp?)...anyway the **** hurt like hell!!! Given right in the arch of my feet!! It did help though - immensely!! And I did the towel stretches & frozen water bottle rolls too!! Good luck....it certainly isn't fun.

rhodesar

I used to have it too. Had to buy some decent everyday shoes (no high heels) and would put inserts into my shoes. Also stretches as mentioned before. When I bought running shoes I went to a proper shop where they video your run style and recommend specific inserts and what shoes to get. Mines gone now, so it can get better!

rocketpants

I struggled with it for over a year. I have been pain free for 6+ months

The suggestions here are all spot on. You need to be disiplined and do the stretches, ice, massage every day.

Loose weight and get fitted for quality running shoes

runningathena

I have been battling PF for over a year. Rolling on a golf ball helps, or a frozen water bottle.... also, keep your calf muscle/Achilles tendon loose and flexible.

Recently, I bought a night splint and heel inserts (they're called heel seats) from Heel-That-Pain.com. I have had NO pain since I started sleeping with the splint and wearing the inserts in my every day shoes.

I don't recommend cortisone shots; most of the time they don't work, only work temporarily, or can cause other issues down the line.

Best of luck!

Pangui

I used to have this for a couple of years. Once I purchased a comfortable pair of good fitting well-cushioned shoes, it went away. I have spurs on my heels, but I haven't had heel pain in years, and I am severely obese. It's all about wearing good shoes. Merrells were the brand that worked for me. You may have to find your own. I didn't need inserts either.

kikiallain

Thank you all for all those wonderful tips! My sneakers are good sneakers that were ordered through my podiatrist and the insoles are the hard ones so i'm bang on with that!! I'll look up the splints but the frozen bottle or tennis/golf ball trick is great cause i can do that sitting at my desk at work!! And yes.. I do need to be better disciplined for my stretches!! I just have that type of body that needs to be really active in order to loose any kind of weight. SO it's funny that loosing weight will help with PF but yet my doctor was telling me to reduce my workouts!! But i will try all these great tips and it's nice to see that i'm not the only one going through this!!