plantars fasciitis

2

Replies

  • spinachsmoothies
    spinachsmoothies Posts: 50
    NO FLIP FLOPS or bare feet ever!

    this.

    and I would add on that high heels are not my friend. basically you will need to sacrifice foot fashion for comfort I have found. my ortho gave me stretches to lengthen the achilles tendon as mine are too tight and exacerbate the PF.

    good shoes, stretches, ice when needed. good luck.
  • lilacsun
    lilacsun Posts: 204 Member
    I had PF pretty bad a couple of years ago. I taped my foot with bandage tape and bought a new pair of running shoes. I also did the stretching several times a day. I have never even talked to my doctor about it. I just googled it online and there was a lot of information and videos to show how to tape and the exercises. The biggest improvement was with weight loss. I get an ache once in a while and I just make sure to stretch better after my work outs, so far so good. I do wear sandals, I wear Earth Shoes sandals (Walmart) and they have arch support and are very comfy. Walked for three hours in them at the mall today and my foot feels fine :-)
  • sbilyeu75
    sbilyeu75 Posts: 567 Member
    NO FLIP FLOPS or bare feet ever!

    this.

    and I would add on that high heels are not my friend. basically you will need to sacrifice foot fashion for comfort I have found. my ortho gave me stretches to lengthen the achilles tendon as mine are too tight and exacerbate the PF.

    good shoes, stretches, ice when needed. good luck.

    I'm going to disagree with this. I'm almost always barefoot. I found that my problem was heel striking.
  • redhook6
    redhook6 Posts: 2 Member
    I struggled with Plantar Fasciitis for years, to the point where I stopped running.

    Then I read a book called "Born to Run" by Christopher McDougall, which is kind of a meandering book about ultra long distance runners in the Tarahumara Indian Tribe, who wear thin-soled sandals and seemingly never get running injuries, and how our bare feet have evolved for running, and modern shoes are the cause of most running injuries. This book doesn't actually give much in the way of advice on barefoot running; for that I would suggest "Running Barefoot" by Michael Sandler and Jessica Lee.

    I ended up getting into minimalist footwear (I started with Vibram Five Fingers, but also like Vivobarefoot shoes), spent over a year building my feet up (lots of walking, then I would incorporate short jogs, etc.), and now my feet are pain free. I don't have the time I'd like to devote to running, but lately I jog about three miles every couple of days.

    And yes, I now think traditional running shoes are evil...
  • msdani12
    msdani12 Posts: 132 Member
    I am an Irish Step Dancer and JUST got this in March, I ice every night and massage it out. I have been advised to keep off it, but I am at a place where I can't just up and stop dancing. Ice and alleve have become my best friends. I use a frozen water bottle to roll under my foot OR a tennis ball. I don't think it'll come down to surgery ... or so I hope. ANYWAY it's painful. So, good luck.
  • RainHoward
    RainHoward Posts: 1,599 Member
    I have dealt with it for years off and on. Some days it was so bad I would fall over in the morning after putting weight on my feet. Enough to bring tears to my eyes. I tried pretty much everything that has been suggested already with minimal success. What finally helped me get over it was walking barefoot. Hurt like a mother f'er for about a week or so but with every step I could feel things stretching. I also learned to sit with my feet in such a position that I am almost constantly stretching my calf muscles. Between the two I haven't had much of an issue with it in almost a year.
  • Cuna77
    Cuna77 Posts: 75 Member
    I've had it for couple months. Thanks for great tips will use them for sure. It hurts like hell but I have no option of resting so I guess just learn to live with it. My dansko shoes help a bit. Doc suggested the frozen bottle.
  • thebigcb
    thebigcb Posts: 2,210 Member
    I had it, for about 6 or 7 months and would come back once I went running

    Eventually I got INSOLES in my runners and shoes. First few weeks wearing tem was a little uncomfortable. But it has 100% worked
  • thebigcb
    thebigcb Posts: 2,210 Member
    You can also get a "boot" to wear at night, that stops the tendons contracting again
  • thebigcb
    thebigcb Posts: 2,210 Member
    "Foot Logic" insoles work
  • dodihere
    dodihere Posts: 490
    After getting inserts mine went away, just stay off of it until if feels better and try again. That worked for me.
  • ElleBee66
    ElleBee66 Posts: 128 Member
    I had it - I did a lot of stretching - standing with toes on a step and just kind of stretching up and down. It eventually went and I haven't had it for two or three years now.
  • Cuna77
    Cuna77 Posts: 75 Member
    Where do you get this boot?
    Can doctor prescribe it?
    Thanks!
    You can also get a "boot" to wear at night, that stops the tendons contracting again
  • fatboyruss
    fatboyruss Posts: 33 Member
    I had it for about a year. I tried everything, insoles (orthotics), heel pads, stretching, those overnight stretching boots(I've forgotten their exact name) icing my foot and cortisone shots. Only the shot gave me temporary relief. Finally my podiatrist tried shockwave therapy, after four sessions things improved greatly, however be warned that it feels unpleasantly like someone is having some quality time with a hammer on the soles of your feet (at your expense). 6 months later I am still avoiding high impact exercise, however I notice that now I am increasing the intensity of my workouts, I can feel the pain starting to creep back despite being diligent about stretching (bugger!!). In some people like myself, it may just be a thing that needs to be managed over a long term.
  • TriciaAllen7251
    TriciaAllen7251 Posts: 283 Member
    This is going to sound really funny, but wearing heels helped mine. When I was first diagnosed I was working in a dry cleaners and wearing flip flops and tennis shoes everyday on concrete. Mornings I could barely walk. Afternoons I felt like my foot was on fire. I changed jobs and my new job was in an office that required dress shoes. Once I started wearing even the lowest heel it was like it took the pressure off that tendon and it healed up. I haven't had problems in about 10 years now.
  • ladylu11
    ladylu11 Posts: 631 Member
    I have dealt with it. I had the same shot in my foot. Thought I would come up off the table it hurt so bad. He even put special insoles in my shoes.

    But, to be honest! NOTHING helped me as much as my chiropractor!!!!!

    I had him work on it and have not been in pain since. And I don't remember for sure, but I think it only took a couple of weeks with 2-3 visits a week and the pain was gone.

    My chiropractor uses an activator for adjustments.
  • SheilaN1976
    SheilaN1976 Posts: 266 Member
    I have it in both feet..along with Plantar Fibromatosis....i have had a total of 2 cortisone shots in each foot...each giving me relief for about 1 month. i use orthotics in my shoes and even my slippers. i do the ice thing, the stretching as well. i have not found much relief with anything. i bought some Strutz from Walmart and they do help alot and they allow me to walk around barefoot or just in socks which is nice but it doesnt cut out the pain 100%. i have been struggling with this for months now. the thought of surgery to fix it scares me and we simply cant afford it so im just trying to deal with the pain the best i can.
  • JoanneStone
    JoanneStone Posts: 135 Member
    I had this on both feet at same time. I decided to get accupuncture instead of a cortizone shot. For me the accupuncture was the final step in relieving the pain. What helped me most was massage, physical therapy and ice ice ice.
    Freeze small dixie cups of water so they will be handy to use on your foot.
    Good shoes and orthotic inserts help a lot, too.
    Hang in there. It takes a long time to heal.

    This is perfect! For some people ultrasound treatments work well too! See a Physio/ Physical therapist.
  • dinclt
    dinclt Posts: 4 Member
    I developed plantar faciitis from playing tennis several years ago. I was in pain all the time. A friend of mine who was a runner recommended I obtain and wear a special boot at night when I slept. He related that when he used the device at the recommendation of his orthopedist, his condition showed no improvement for about 6 weeks, and then all of sudden there was almost complete recovery.

    I was totally desperate for relief so I obtained one of the boots and strapped my foot in every night. The first two weeks were very difficult for me to sleep with the device on my foot -- but like all habits, once established it became only a minor annoyance. I had a very similar experience as that of my friend. About six weeks after starting the regimen, there was sudden -- almost overnight improvement.

    The theory behind this device is that it keeps your tendon stretched while you sleep. Those who suffer from plantar faciitis recognize that when you first step out of bed in the morning, your foot screams. The boot keeps that tendon from contracting while you sleep.

    That was my experience, your mileage may vary.
  • cloggsy71
    cloggsy71 Posts: 2,208 Member
    Yes, I've had this and it hurts like hell! I ended up on crutches!

    As has already been mentioned; freeze a plastic bottle of water and slowly roll it under the affected foot/feet.

    Ibuprofen works too!
  • thebigcb
    thebigcb Posts: 2,210 Member
    I found that Ice etc work to relieve the pain, however it didn;t solve the problem

    I can not recommend enough getting insoles.
  • iwannalosealot
    iwannalosealot Posts: 11
    before stepping on the floor everymorning stretch your feet up and down and side to side for a few min. that has helped me I do it everymorning and my feet r not perfect but they do feel a lot better and if during the day they hurt I stop and stretch hope this helps also I bought a pair of orthotics from Tender Tootsies their called Barefoot Science they hurt at first but my feet feel good now :smile:
  • HolleeERL
    HolleeERL Posts: 313 Member
    Gee...Just ran a marathon after months of training and my PF is better than it has ever been. Stretching/yoga, doing the alphabet thing (or a variation of) before you get out of bed, not going barefoot or wearing cushy/supportive shoes all day, and occasionally massaging my feet is all I do. I can't imagine getting a cortisone shot or having surgery for this. I got this at around age 35 (now 43)which is about when people normally develop it (for whatever reason). My whole family suffers from it and I am the only runner.

    Sometimes people use the splints to bed (keeps your ankle at a 45 degree angle). The philosophy there is that the facia in your feet contract as we sleep and if the facia is in a shortened position, it'll be painful in the morning when you flex your foot to walk because you are pulling the shortened facia. (hope I explained that well)

    Anyway, I hope you can find a fix without surgery or shots. It is managable without it.
  • HolleeERL
    HolleeERL Posts: 313 Member
    Then I got Vibrams and I've not had it since.

    I have also heard that minimalist running shoes would help this. I plan to try this very soon and hope it works!
  • needamulligan
    needamulligan Posts: 558 Member
    Long story short, mine went away but it took about 18 months. I got the cortizone shot, felt great until the shot wore off and the pain was worse than before. In my case, the more I stretched it the worse it hurt. The very expensive custom orthotics didn't help. My podiatrist suggested heels. They did help and I appreciated the doctor approved shoe shopping trip! A Pedifix Arch bandage (sort of a wide elastic band that goes over your arch) gave me the most relief. Good luck. I hope you find relief soon.
  • Bookworm48
    Bookworm48 Posts: 5 Member
    I've had it a several years but it has really gotten bad over the last year so I really sympathize with you. I've had the shots but they're not very helpful. The stretches help, as does the ice, and you can also get a device from your doctor to keep the tendon stretched while you sleep. I can tolerate it only for about an hour due to the pressure it puts on a very painful, large heel spur. New Balance shoes with stabilicore also help. I'm trying physical therapy next. My podiatrist said TENS treatments sometimes help break up the inflammation. I hope this helps somewhat. Good luck to you!
  • UG77
    UG77 Posts: 206 Member
    Back when I was active duty and in shape I got this in my left foot by landing with half my fit in a pot hole.

    I dealt with it for a week or two and then finally went to sick call. The HM1 recognized the symptoms immediately and sent me to a podiatrist at Andrews Airforce Base. The specialist confirmed and then they scanned my feet. A week later I got custom orthotics that I still use. It didn't cure it but it gave my foot the support it needed to heal and the support it needs to keep it from happening again (I have high arches).

    I never used one of these but saw them later in running magazine after I already had gotten over my problem:

    http://www.amazon.com/Medium-Cronin-PLANTAR-FASCITIS-SPLINT/dp/B001B5JVIA
  • HolleeERL
    HolleeERL Posts: 313 Member
    Hey everyone -I was wondering if any of you have ever had plantars fasciitis before. I have been struggling with it for months. I even stopped running for the last two weeks and I went to the doctor and he forced me into getting a cortisone shot:( Well I am afraid this quick fix is not going to help in the long run(excuse my pun). Anyone ever had it on here? Also how did you get rid of it?...its really cutting into training for the hyvee triathlon

    This works better than anything else:

    http://www.triggerpointbook.com/plantarf.htm

    I totally agree with this!! Massaging the calves, arches of my feet (actually all of my foot feels really good), rotating my ankles before I get out of bed, and on occasion after a run some Advil and ice packs on my heels/feet.
  • iuangina
    iuangina Posts: 691 Member
    I had this from running. I had to go t o PT for 6 weeks 2 times a week, and wear a brace called the Strassburg sock at night. This helped a little bit, but I still have pain from it all the time. My doctor said that some people get it to go away with exercises, PT, and the shots, but there are tons of people who have to learn how to deal with it. You should make sure that you have someone check out your striking while running and get you in the right shoes. That has made a huge difference for me.

    Oh I also use the water bottle thing, but have a little football shaped ice pack that also serves to massage my foot.
  • llangstraat
    llangstraat Posts: 130 Member
    Suffered with it for several years... and have a job where I had to be on my feet all day, so it was pretty brutal. I used to roll my foot out (like already recommended) on a tennis ball... or a firm sponge ball... and a frozen bottle of water... but what finally helped was yoga. More so, the posture 'downward dog.'

    Not only does it stretch out your hammys and calves, but it'll hit the tendons in the bottom of your feet. About a year and a half ago, I wanted to start the P90X program, but was concerned because my feet hurt so bad... decided I would power through it... one of the videos is yoga. Suffered through that and, the first day after yoga, woke up without as much pain in my foot for the first time in a long time... after that I was hooked on it... by the time I was done with the program, I could run sprints with no pain. I can't assure you you'll have the same results, but hey... a little yoga never hurt anyone, right?

    This^^^^^ I did all the other stuff like ibuprofen, ice bottle, etc. but nothing really worked until I specifically started stretching my calves and hamstrings!!

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