Plantar Fasciitis

Have a mild PF in my right foot - ibuprofen for it's anti-inflammatory effect, towel stretches and cold can/bottle massage are working well, but it is slow. I am still running, albeit on grass, and when it twinges I stop.

I had plantar fasciitis about 15 years ago, and I had it BAD. For weeks, I had to take baby steps around the house in the morning until my feet loosened up enough for me to talk normally. And even then, it still hurt.

The best advice I got was to roll my feet over tennis balls (or cans of food, or anything that's round or rolls). I'd keep a tennis ball at work, kick my shoe off and roll my foot over the tennis ball as I worked. Not all day long, but just from time to time. Not so much pressure that I tried to break the tennis ball, but enough to feel it. I'd also do this while sitting around the house at night. Just from time to time...it wasn't an all-day, every-day commitment.

Lemme tell ya, this worked like a CHARM. The pressure on the bottom of my foot really stretched things out and relieved the pain. Within days of starting this, I felt immeasurably better and my mornings weren't hell anymore. IIRC (remember, this was 15 years ago), I think I was pain-free within a week.

Give it a shot. I'd love to know if it works for you, too.

Good luck!

I've actually had foot surgery on a wart, that had really messed my foot up and the needles weren't too bad! I just got a few in my toes and it was agonizing but I'm glad I got it over with!

Get a night splint from your doc and wear it every night. Get shoe inserts and buy better running shoes. Stretch your calves as much as possible--throughout the day. And, yes, avoid running on concrete, if possible. Finally, ice it by rolling your foot over a frozen water bottle after you run whether it's hurting right then or not because it'll probably hurt later. It slowly gets better. Sometimes I forget I have it and then I'll go for run and afterwards remember: 'Oh right!' And if you're in a lot pain, quit running for a few days. You DO NOT want the cortisone shot unless it's the last resort.

good supportive shoes with a tiny bit of heel (think dankso height, not more than an inch or so. I had a pair of birkenstock tatami sandals that I literally wore anytime I was home, had em bedside in case I needed to get up at night, otherwise, I couldn't make it to the bathroom), the stretching. what about a sleeping boot? that REALLY helped me out, I got it from my doc. if you want to try it out first, and you can fit on your couch, get so that both feet are 90 degrees, like you're standing, and try to sleep or rest a bit that way. I also got my foot taped (I did it on my own too, but it was never as good as when the doc did it) to help provide a bit more support. I never had more than orthotics and advil, never had to get shots or have surgery, and I've been pain free for quite a few years (even at my heaviest weight, of course my pain started when I wasn't even hardly overweight (if that).

I had Plantar Fascitis. I ended up getting the cortisone shot. about a week later i was still in pain and i was playing football. the cortisone had weakened the tendons in the arch of my foot and they torn. My dr said that honestly that was the best thing that could have happened because had I elected to have surgery they would have went in and cut those same tendons. that was 10 yrs ago and not a problem since.

I went to a podiatrist and he recommend Skechers running shoes with the cantilever spring. I got 6 pairs at an outlet for $25 each. They focus the weight in front of the heal, and have been MAGIC for me. I suffered for 5 ears and gave up.

bump

I had Plantar Faciitis a couple of years ago. Highly recommend stretching and limit the amount of time you spend doing high impact exercising. I tried to spend most of my time on the ellipitcal and/or recumbent bike. My doctor said stretching before you ever get out of bed was very important. Just point and flex and rotate your ankles, Make sure your shoes are giving you enough support. I had to get Asics, Gel Kayanos worked for me and with time I did get over it. Don't stop exercising just find what you can do that eases the pain.

Fill a 20 oz water or pepsi bottle with water and freeze it then roll it around with the soles of your feet. You can do the same thing with a tenniss ball.

^^ This! It helps so much!

^^^^^^^^^^Agreed. Im a Physical Therapist Assistant and we recomend this one like crazy. Also rolling a golf ball on the floor with your arch will hurt but it will help. Just keep stretching and getting in there with a ball or water bottle. If you keep trying that for a few weeks and nothing changes then you may need PT. Minamalist shoes help some and not others so its really just something to try...unfortunately they are expensive to just "try" lol.