Heel pain/Plantar Fasciitis - Home cure suggestions

I also suffer from Plantar Fascitis. I make sure to stretch before getting out of bed in the a.m. I also wear Birkenstock shoes most of the time. These shoes mold to your foot and take some of the pressure off your heels. I stay away from totally flat shoes, slippers, etc. because they have no support and tend to irritate it more.

I had this condition for a few years in my late 30s and early 40s. I even developed heel spurs. However, since wearing Merrill shoes, I no longer have that issue. Do some research and find some shoes that will work for you. I tried all the home remedies and special orthotics. You really just need good footwear. Now that I have lost weight, I can wear other shoes without any problems and my feet haven't hurt in about 5 years.

My husband has it and has for several years now. Rest did not help. Actively working it did. He sees a chiro who "works it out" through rather painful massage.

He wears these at night.

http://www.amazon.com/Strassburg-Sock-Regular-Size-Around/dp/B001AW3O00/ref=sr_1_1?ie=UTF8&qid=1357574418&sr=8-1&keywords=plantar+socks

Uses this kit

http://www.amazon.com/Trigger-Point-Performance-Myofascial-Instructional/dp/B003ZJSXKC/ref=sr_1_10?s=hpc&ie=UTF8&qid=1357574440&sr=1-10&keywords=plantar+rolling

as well as this

http://www.amazon.com/The-Stick-Original-Massage/dp/B000YDO1NA/ref=sr_1_6?s=hpc&ie=UTF8&qid=1357574467&sr=1-6&keywords=leg+roller

He has found the most relief with working it out.

I had this as well, I went to 2 Foot Drs. I Did Most of the Above, the end result for me was Surgery about 3 weeks ago, The One and only thing that really helped me was a ($10.00 pair of Struts) My Daughter bought at Walmart in the only as seen on T.V. Section, I Suggest you Invest in some Really Good Shoes........Also I feel I should Tell you that I let this Hinder all My Hard work and Really just Gave up on all Exercise and Diet, So Now I'm Back to Below Zero on my ticker. I hope this Helps.

You should probably see a doctor (preferably a Sports Medicine Podiatrist, I got lucky and found one easily). They can take X-rays and verify that your problem is Plantar Fasciitis. I say this primarily becasue I once posted a big long advice thread telling someone they almost certainly had PF, and it turned out to to be an Achilles problem :blushing: The doctor may recommend the Cortisone shot, but you don't have to take it if you don't want to. Mine told me that the shot would likely hurt more than the PF, and it probably wasn't worth it unless the PF was really bad.

If you absolutely cannot go to a doctor, then here's some non-medical advice. PF hurts in the heel, and feels like something is digging into the inside of the foot. The pain is worst first thing in the morning, after the Plantar Fascia has been stiffening all night. Similarly, it hurts more after you've been sitting for a while (though usually not as much as first thing in the morning). Walking or running makes it *feel* better in the short term, but actually make it worse and the pain will come back. The disorder is caused by your foot (your arch specifically) spreading out on impact with the ground, forcing the connective tissue between the front of your foot and your heel (the Plantar Fascia) to stretch more than it is capable of. This causes it separate from your heel and hurt like hell.

Things like frozen golf balls or water bottles, NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Asprin or Tylenol), and stretching the calves before getting out of bed can make it hurt less, but don't actually address the root problem. Sometimes rest will take care of the root problem, but not always. I'd recommend arch supporting insoles like Power Steps or Super Feet. These support your arch and prevent your foot from spreading out. This treats the root of the problem. For a long time after I first got PF I wore these insoles in all of my shoes, but these days I find it's enough to just wear them in my running shoes. A Podiatrist can also prescribe custom insoles. These are very expensive ($450 was what I was quoted), but my doc said they were probably not necessary for most cases. Some people need them though. By all means use the golf balls, water bottles, and NSAIDs if you need to, they won't make the problem worse and make you feel better.

Golf ball under the sole and roll it daily.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Stretch your calf and soleus muscle daily.
Sleep with a night splint.
Roll the bottom of your foot hard on a golf ball several times a day. (it should hurt)
Roll the bottom of your foot on a frozen bottle of water several times a day.

If you aggessively treat it early there is a good chance you can cure it within a few weeks. Without treatment it could be around for a long time.

Cortisone didn't even work for me.

- Rolling it on a hard ball (I like the hard rubber dog toys more than a golf ball)
- Stretching WARM. Apply heat and then do it. Ankle bend, toe stretch, and foot grabs.
- Night splint was not very helpful, but I still do it because it hurts a little less in the morning
- Immobilization boot - worked for 2 days.
- Ice it after running by rolling it on a frozen water bottle, then apply heat.
- Changed my running shoes to ones with more arch support and a gel heal insert. (Sketchers with the cantilever spring sole.) I also used Mizuno and Saucony hurricanes and will for the longer races because of the larger toe box.
- Cross train more on the bike, rollerblading and ice skating.
- Had PT with ultrasound and that helped, but I like the hot tub much better.
- There is a specialized compression sock just for PF, and I like that.
- There are some other socks that help some folks.
- Chiropractic
- Kinseo taping
- Custom insoles
- NSAIDs like Motrin

It has been 7 years for me. Cold makes it worse, heat makes it better. I am considering platelet replacement therapy, but it's $900.

Good luck.

You've gotten good advice so far. I just wanted to add that whenever I start wearing an insole, my feet hurt worse for a day or two. My doctor warned me, otherwise I would have quit wearing it.

I have had pain for 12 months. I just manage it, but I've continued to increase my activity and the pain isn't getting worse. It hurts on the days I am inactive too, so I would suggest you don't let it prevent you from being active....take it slow and build it up.

Good luck.

the ball rolling worked for me, so did the Dr Scholl's PF insoles, I think they were 7-8 bucks. buy two pair.

I have this problem currently and it kicked off although I was wearing custom made insoles. I found that getting a roller (In the UK they sell these in Boots) but running stores and pharmacies should carry them or as suggested a golf ball may do the trick.

After a good hike or run I'll stretch out my foot on the roller, it has made a huge difference, now the pain doesn't last all day. I also try and do the roll stretch most mornings.

Hi Folks,

I've been having heel pain for a couple of weeks now. Hard to walk with it. I'm pretty sure that it is Plantar Fasciitis.

Trying to avoid going to the doctor and getting Shatnerarianly pain cortisone shot.

What have you all done to get your feet to feel better?

Thanks!

One of the mistakes a lot of us make is wearing our "gym" shoes for too long. After 4 to 6 months of wear, chuck them, buy a new pair. Even the best shoes need to be replaced frequently!!! (my personal favorite SAS shoes made in San Antonio)
Most advice very good to excellent here; exercises, stretching, orthotics, pliates, ice, rest, rolling. I'd only add...keep going so as not to lose all your fitness gains (if nothing is broken) the K-TAPE is quite nice to keep you in the game.

When I finally was able to get an appointment, the severe pain had worn down and so I didn't need to get a shot. The FIRST thing to do is go get fit for proper running shoes and inserts (whatever they suggest) and wear them ALL THE TIME whenever you're on your feet. A nighttime brace is helpful to begin stretching out the muscles in your feet (instead of them tightening overnight), and the Dr. suggested that I take ibuprofen or some kind of over the counter anti-inflammatory. The last thing I had to do was get a "spikey" (or whatever it's called) rolling ball from the running store. Used it often to massage the muscles in my foot. It took me about a year to fully get over it (& I still have to be aware of it and massage it and take ibuprofen on & off to keep it in check). Good luck.

Hi Folks,

I've been having heel pain for a couple of weeks now. Hard to walk with it. I'm pretty sure that it is Plantar Fasciitis.

Trying to avoid going to the doctor and getting Shatnerarianly pain cortisone shot.

What have you all done to get your feet to feel better?

Thanks!

I had it years ago and now it is back for me too. Great thread. I'm going to try the frozen water bottle. The problem I have now is from limping from my right heel problem, now my left knee hurts. I don't walk, I wobble. Maybe icing my knee will help too??

The same thing is happening to me! I have it in my left foot...I have done all the things people have posted here plus a cortisone shot. Nothing helps. Now my right knee is starting to hurt! Oy!

I was dealing with the same type of pain for 8 months - trained for a half marathon, and the infamous Falmouth road race. It wasn't until I went to disney in Sept that the pain got so bad that I decided to go to a foot doctor and I ended up having a plantars wart and had to have it removed. My advise would be to go the doctor, esp if you are unsure of what the issue really is and have it looked at.

Good luck to you!