Grrrr... Plantar Fasciitis

treechic93

Best thing I've found to help my feet was to keep a golf ball in the freezer and roll my foot over it in the evenings and before and after I exercise. I used to have rigid orthotics and they made my feet worse. My chiro recommends ONLY insoles called FootLevelers. The bad thing is they are not covered by insurance and rigid orthotics are. Good luck and I hope you find relief. A good sports massage therapist could help a lot too but first get the inflamation down with ice and ibuprofen.

calimari

I have this as well - it used to be so bad I had to get a handicap parking pass as the pain was so awful. You can get a lot of good help from www.heelspurs.com. My tips for you:

1/ the pain is worst when you first get up from sleeping or sitting for a while. This is because you are re-injuring yourself by tearing it again when you put pressure on it. So, before you get up, stretch the foot first. In the morning before getting out of bed, do foot circles. Write the alphabet or your name with your foot. Pretend your bit toe is a pen and just move your foot to form each letter. By the time you are done w/ the alphabet, your foot will be loosened up & it won't hurt so much to walk on it.

2/ I went through physical therapy, custom orthotics, custom orthotic shoes made for me, wrapping the foot (this helped the most). What finally made my life normal again?

3/ birkenstocks. I replaced all my shoes with birkenstocks. You may not want to go to such extremes (now, several years later, I can wear other brands again). I have told co-workers and my brother the same - and as soon as they got a pair of birkenstocks to wear, at least around the house, they improved a lot. Another good one to try is orthaheel brand shoes. These shoes have a high arch, and they help to support the foot to ease the pain. Birks have a hard footbed, which works great for me. Orthaheel has a softer footbed. Go to a QUALITY shoe store and get fitted with one of those.

In the meantime, bike or swim.

springsgranny

I was also diagnosed with Planter Faciatis a couple of years ago. I was bowling when I first felt the pain and had to stop immediately. My podiatrist told me the worst thing I could do was walk barefooted. She gave me a cortisone shot and it relieved most of the pain. I picked up some arch supports from the drug store and put them in all my shoes. I was fine in a couple of weeks. I still use the supports but I have to admit, I do go barefoot occasionally in the house. You just need to be careful for a couple of weeks and then you can continue your walking. Just a blip on the screen is all!

fatboy_no8

I had this horrible condition for quite some time and was "diagnosed" by a friend who had suffered it when a professional rugby league player. The "cur" for him was cortizone/pain killing injections - kept him playing but didn't do much.

However, his experience and his post retirement career as a physiotherapist helped him find somethjing of a cure - MBT shoes. I bought some and....bingo, pain gone.

The only issue is the price - MBTs are not cheap. They do, however, work. Skechers Shape Ups (I think even the mens version is the same name?) work just as well too.

I've worn out one pair of MBTs and the Skechers are never off my feet - plantar fasciitis.....gone.

Losing weight helped a lot too though....I lost 140 pounds 4 years ago, pain went. Piled weight back on and...pain started to return.

30lbs loss in last five weeks - pain going away again.

Good luck in getting rid of the pain - seriously folks, try the shoes!

Babygirl928

I have the same thing and it has been flared up really bad the last couple of days. I can honestly say that when I walk and get through the pain, it does help it. My doc said walking was the best, in addition to rolling it on a tennis ball. I haven't walked in 2 days and I am in severe pain, so tonight I am going walking and it will help stretch the tendon. i hope you feel better and find what works for you

Fat2Fit4Life

Mr. Peanut is all I can say.

BadgerSensei

I did this running barefoot on the treadmill, because A), I hate shoes, and , I'm an idiot. I've since stuck to the elliptical; without slamming my feet down repeatedly, the elliptical gives me a good workout without stressing my tendon.

WhatDoesLisa

I suffered from plantar fasciitis for about 5 years. I did all the exercises, had a couple of cortisone shots & I have the orthotic inserts, but nothing really helped & it got so bad that I had back & hip problems from it & could barely walk upright. Then last summer I went to a place called Synergy Chiropractic Spine & Joint Center. They perform Active Release Technique (ART), which means they actually work on the tissues surrounding the affected areas. It took about 3-4 months of treatment, but I am pain free. I feel like a whole new person. I've lost about 40 pounds this year & I actually ran my first ever race (a 10K). I cannot recommend ART highly enough! Here's a link to find out if there are any ART providers near you.

http://www.activerelease.com/providerSearch.asp

I agree 100%. I did this and the Graston Technique and it helped my PF immensely. I had a nasty case and had it for about 2.5 years. If you get Grastoned, make sure the practitioner does it all the time. I go to a sports physical therapist because they do it everyday. You can also find a practitioner on the site.

Here is a link to learn about Graston:

www.grastontechnique.com

Oh, and I have 3 pairs of orthotics in rotation.

gaj87

I had this about two years ago. I bought a pair of skeetchers. I only wore tham for about a month. The curve in the shoe kept my foot spread. It has been over two years and I have not had any pain in that time.

Kussanna

Hi! I struggle with this problem myself and I am training for my fifth half marathon and first full marathon in Feb 2013. I have some good tips for the pain:

1. Get a tennis ball and a golf ball. While you are sitting on the couch watching tv simply roll the tennis ball under your foot applying gentle pressure. You will be amazed at how much this works. The golf ball can be used for more condensed pressure. It will hurt at first, but the more you do this the greater it feels!

2. Get a foam roller and really stretch out your achilles and calf muscles. You can find great demos online for specific exercises like this: http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html

You can work through this pain! You really can. Don't let it stop you.

myscaleaddiction

I've had so many injuries from running (including PF!) that I've learned little tips and tricks how to deal with them and fix it ASAP. I'm a strong supporter of the kinetic chain idea- that is, if you have an injury, it's probably resulting from another part of your body. For instance, knee pain can be caused by weak quadricep muscles, tight hamstrings, tight hips.. so the best thing you can do is stretch and perhaps do some strength training!
It's highly likely that your calves, possibly even your hamstrings, are tight if you have PF. Tight hamstrings = tight calves = tight Achilles tendon = Plantar Fasciitis. So STRETCHHHHH! They're all linked so you need to treat the root of the problem, not just the point of manifestation. Also anti-inflammatories like Advil will help, and like someone else suggested, rolling it out with a golf/tennis ball will loosen the tissue. Hope that helps!

jericamom

I had it and had to have surgery for it as no other options were working for me. Best move I've ever made considering I was to the point that I couldn't walk any more. Most painful thing I've ever experienced. Good luck with your treatment! :happy:

MarinaPacheco

I second the MBT shoes - I've had PF in the left foot and just as that cleared up I did my right foot in and the only thing that has worked for me is wearing MBTs every day. They are expensive but they really do work and the plus is you burn more calories when wearing them as your leg muscles have to work harder because they're a bit like walking on beach sand. Wearing flat shoes killed my feet and the orthotics are only mildly better, nowhere near as good as the MBTs.

Couponqueenren

I went through the same at the beginning of the year. Make sure you are stretching the muscles in the area well every morning and each night. An anit inflammatory like ibuprofen after any workouts and rolling a frozen water bottle under your feet after workouts/walking. As for cardio, the ARC trainer does not pound your feet and I find it much easier on my knees than the elliptical.

Good Luck, but be safe, you really need your feet in good shape

abcmom03

Stretch, stretch, stretch....frozen water bottle and tape it up tight.
I had it also and ended up having surgery because I didn't take care of it early enough!

kingscrown

Once you get your orthotics figured out never go barefoot. I have them in my walking shoes and my slippers. Birkenstocks actually help me too. I keep them by the bed and I get out of bed and slip right into them. It was so hard to give up going barefoot, but my plantar fasciitis thanks me. I live in a no shoe house, but I'm the only one who is allowed to wear shoes.

I remember once I got my footwear situation figured out and with icing my foot pain took a few months to settle down. Then I slowly began walking for exercise again.

Don't get discouraged. Keep working on it with your Dr. It will get better.

JJinWI

Been dealing with this for about 2 years. It's is maddening and depressing! Finally have been getting relief. I've been putting shoes on before I step foot on the floor in the morning. During the night, your body starts to repair that inflamed tissue. When you take your first steps in the morning, you are ripping that fascia apart again. The shoes help to support your foot and lessen the tearing, therefore allowing it to heal faster. I have a pair of Born clogs that I put on first thing in the morning. THE BEST THING! I know Born makes mens shoes also. Any shoe with good arch support will do. Try it for a few days. Hopefully it works for you too.

One other thing that has helped is taking four ibuprofen (800 mg) before bed.

Good luck. It sux - that is for sure!

redlion45

Been there done that. My story is similar, so I sympathize. I still get flare ups periodically and I have tried most everything without a Rx. The pain is spectacular while it lasts. I have had broken bones in my feet that hurt a good deal less.

The good news is it is kind of a pain driven thing (for me anyway). The fascia stretching and tearing pretty much always delivers pain in proportion to the extent of the problem, so your pain level will tell you how far you can go if you listen to it. For regular cardio like walking mine never seems to get worse during the exercise, so if it's manageable at the start, I don't have any problem finishing. Sprinting or other power movements are another story. When you are kind of in-between when you can feel it, but it isn't terrible, rowing biking, elliptical or other non impact movements work pretty well.

If you are like me you may be prone to it for a long while, so you'll have to take steps to minmize flare ups.

What has worked for me:

1. Never go barefoot, wear something with an arch that fits your foot even around the house. Ortho inserts for your shoes can also help give better arch support and prevent the problem.

2. Use a night splint that keeps your foot flexed during sleep, which helps relieve the pressure. You can get them online or at your local drug store.

3. Roll a ball (baseball, golf ball, etc.) with some pressure under your arch periodically to break up scar tissue and relieve the tension. It hurts at first, but it does help with the pain. You can also roll a frozen 16oz water or gatorade bottle under there, which also provides some relief from swelling and pain.

4. Get a foam roller and roll out your calf muscles every day. Apparently too much tension in the calf can exacerbate the problem. This is a kind of Active Release Therapy without the actual physical therapy, which can also be an option.

5. Do towel stretches of your calf and hamstring every day to help prevent further problems.

6. Negative calf raises seem to help me prevent further problems when the pain subsides.

7. If all else fails, your local doctor may Rx cortizone shots and orther therapies. Mine mentioned them as an option, but wanted me to rest and try stretches first.

Good Luck!

yggdrasill2005

I have it too and a bone spur. I had to stop running for while. However, I'm one of those who got a cortisone shot and it worked. Is it perfect? No, but the pain is minimal and I can walk. I ice daily using active wrap and have an AirCast in case I reinjure it. I got back on the cast for two weeks if necessary.

I was told by friends to NOT get the very expensive orthodics. I was told that they were impossible to wear with all shoes (I'm female so it might be different for you), and not very helpful to reduce pain and inflamation.

I bought Super Feet inserts at a running store for all of my walking/running shoes.

Good luck to you!

MeanSophieCat

Calf stretching is key to keeping the problem at bay.

Both of my parents were long distance runners and both developed PF and heels spurs. My dad did the quick fix surgery while my mom eased the pain with cold wine bottles and stretching. My mom is pain free and can still run. My dad continues to struggle with both PF and spurts (he refuses the extra stretching).

Another suggestion is willPower and Grace if there is a certified class in your area. I started taking the class because I enjoyed the cardio portion but found out it is actually billed as a foot fitness class (you do it barefoot). I've noticed that since taking the class regularly, I have less tightness in my legs and feet when I run. I believe it is because I'm better aligned and now run toe to heel.

Here's the website: http://www.willpowermethod.com/willpower-grace

And yes, men do take the class

Wishing you a speedy recovery.

XXXMinnieXXX

I had this.., and as I've lost weight its gone. Keep focused and your food and macros and it will get better. I didn't have any treatment as I just put up with it. Weight loss was the cure! I have some amazing asics trainers right now! In general my legs and feet feel so much better since I got them x

robooth101

Golf ball/tennis ball/frozen soda bottle for stretching the fascia under your foot, and then read up on barefoot/minimalist running and why the shoes we wear cause all kinds of problems with our feet.

I'm NOT recommending you run barefoot, just that you think about how orthotics and other types of shoes restrict the natural movement of your foot and the problems that causes.

newmanmb463

Thanks everyone for all of the great advise. I'm sorry to hear that so many others also suffer from this, but at the same time, it's good to hear that others have it, and find ways past it. Fortunately at this point, the pain is minimal, I just don't want to do anything to make it worse.

I'll try the stretching/golf ball/frozen water bottle route, and also orthotics (assuming that the Dr. prescribes them for me). I'll also give the bike and elliptical a harder try.

Thanks again!

Jude1064

I had the same thing a few years ago. Cortisone injections with wraps for about 3 weeks helped. Also an anti inflammatory meds. I now do stretches for my feet that seem to help. The orthotics were a complete waste of money. I spent $400 for 2 pieces of crap that stay in my dresser drawer. Invest in a good pair of shoes with good arch support. Check out Footsmart.com. Good luck!!!

antonette15

Along with everyone here, I have PF as well. I've been able to work with mine until I got serious with working out at the end of February. Walking was my main exercise and then I started running as my weight dropped. It was then that my PF really started hurting, the worst it's been for me. I saw my doctor and she recommended seeing a Physical Therapist. I eventually saw a therapist, but it was for my knee. I also hurt it because of running. Anyway, she also helped me with my PF. She gave me exercises to help me stretch it. It has really helped, plus icing it. I was told to walk from the arch of my feet to my toes, therefore relieving your heel from too much pressure. When you think about it, your heels get the most impact if you walk or run with your heels landing first. It opened my eyes to a lot of things. The one thing I would not recommend is to make it stop you from working out. There are lots of ways to relieve the pain or to exercise. If it gets that bad, your doctor might be able to give you cortisone shots. It might help to see a physical therapist, I know it made a HUGE difference for me!! I know it is different with everyone and what works for me might not work for you and vice versa. Hope that helps!

redrington

Cortisone injection, stretching, ice and especially orthotics helped. I wear orthotics all the time or flip flops by ortha heel and have no problems now.

CrimsonDiva7

I suffer with this too. Went to physical therapy and can handle it much better now. Elliptical trainer would be my choice during s flare.

LauraDotts

I suffered with PF for years not knowing that was what it was. Every morning I'd get up and couldn't put any weight on my heel. Manage to hobble to the bathroom and then magically it would be gone. It would go away for awhile and then come back. Finally, I remembered to tell my doctor about it and he diagnosed it. He gave me a sheet of exercises and instruction for taping my foot. Stretching my foot and keeping it taped at night (24 hours for the first couple of weeks) was the most effective. I was worried about walking too but that actually helped although initially it was painful. Losing weight has brought a lot of relief.

monicalosesweight

I know my doc had me ice mine. I also ended up getting orthotics but I didn't do it through an orthotics doctor. I went to The Walking Company and had them measure my pressure points to tell me what sort of orthotic would work for me. The orthotics there are really cushy. I still go out on walks, even with pain, as I know I have to lose weight. But, they made a huge difference. I can spend most of the day on my feed without feeling like I'm dying of pain. Mornings are the worst.

I do take Motrin (ibuprofen) to reduce swelling when it gets really bad.

If you go online, you can probably type stuff like taping up foot for plantar fascitis and you'll find how to tape it up and that game me some relief as well. It could be that your current walking shoes aren't providing enough support and that caused the damage.

krue1971

When mine flares up I resort to the Strausberg (sp?) sock when I sleep. It keeps the foot bent while you sleep so your tendon heals extended, so when you wake up you don't injure it again with your first step.