Anyone else suffer from plantar fasciitis???

sarahf3092 · April 2013

Not sure if this was the correct topic to put this under but needing some advice!

I have previously suffered from a really bad case of plantar faciitis in which I was on crutches for months and only recovered through steriod injects. Since I have started exercising again I have felt pain in these areas of my feet during certain excerises but have experimented with a couple of different pairs of trainers and try to alternate what feels like the best support depending what form of exercise I am doing that day. Bad news is now it has come back - woken up this morning and I can barely walk, but in no means will I let this defeat me and my new exercise and health kick!

Does anyone else suffer from this or have in the past? Really just looking for suggestions or too see how others cope with this if they have had it.

LadyPakal · April 2013

I have had it - cured it by never going barefoot, wearing shoes with good instep support (I have a high instep) and resting them on the worst days by not standing around too much. Used to be so bad I have been known to crawl on my knees to the bathroom in the morning. Losing weight has helped as sometimes if I stood around a lot I'd get twinges but not any more.

I've taken up cycling - if you pedal on the balls of my feet it keeps the pressure off the bad bits.

bluebirdlx · April 2013

I get flare ups once in a while. I just have to take Ibuprofen and rest it. After a couple weeks it goes away on its own.

sarahf3092 · April 2013

It's horrible pain isnt it though! I've tried good instep supports also but found last time once it got a hold none of these really worked. Have you tried the sleeping brace things? That hold for support?

Might try cycling - although I hate how uncomfortable they are to sit on haha. Suppose my main issue is I don't want to just sit and rest it - might be the only option though

cshelto44 · April 2013

Oh yes! Had surgery on both feet. I did everything under the sun and nothing worked. Had no choice in the matter except to go under the knife. Best thing I ever did! I feel your pain

sarahf3092 · April 2013

Oh yes! Had surgery on both feet. I did everything under the sun and nothing worked. Had no choice in the matter except to go under the knife. Best thing I ever did! I feel your pain

OMG! Surgery?! What did they do exactly? And more importantly - did it work?!

I hope it never comes to it but at 21 when they say it always comes back its never a good thing!

dalemckeown · April 2013

I had plantar fasciitis at the start of the year, it was an absolute nightmare. Like you I could not walk for weeks, let alone do any kind of exercise.

I went and bought a new pair of running trainers, after having my gait and running style analysed. I would highly recommend you do the same, from a local running shop. They usually know their stuff, and will recommend a pair of shoes that suit your running style. I also use kinesio tape, as it seems to help me.

I am trying doing some smaller runs - 1 mile a day for a week and then seeing how it goes.

If you can barely walk again now then please for the love of god do not continue exercising on it. You will end up doing more damage, and therefore have a longer down time.

The best thing you can do is reduce the amount of impact and pressure you are placing on you foot. This means no running, cycling, rowing, etc. Stick to swimming.

And obviously, go back to your doctor. You have probably started exercising too soon after your initial injury.

sarahf3092 · April 2013

I had plantar fasciitis at the start of the year, it was an absolute nightmare. Like you I could not walk for weeks, let alone do any kind of exercise.

I went and bought a new pair of running trainers, after having my gait and running style analysed. I would highly recommend you do the same, from a local running shop. They usually know their stuff, and will recommend a pair of shoes that suit your running style. I also use kinesio tape, as it seems to help me.

I am trying doing some smaller runs - 1 mile a day for a week and then seeing how it goes.

If you can barely walk again now then please for the love of god do not continue exercising on it. You will end up doing more damage, and therefore have a longer down time.

The best thing you can do is reduce the amount of impact and pressure you are placing on you foot. This means no running, cycling, rowing, etc. Stick to swimming.

And obviously, go back to your doctor. You have probably started exercising too soon after your initial injury.

Yeah the walking is horrific - cancelled my gym class tonight

just get super worked up when I feel I can't exercise.

Doctor's appointment made for tomorrow morning though so will see what they say! My orignal dose of it was actually almost 3 years ago so don't think it was too soon after initial injury.

dalemckeown · April 2013

Fair enough. Good luck!

kellster111 · April 2013

I have suffered on and off for the last 12 months and found that physio helped, freeze a water bottle and roll that under your foot twice a day, sports massage and a good stretching routine for the calves and quads. My symptoms are worse when I wear high heels a lot so i try and alternate between flats and heels.
I run 2-3 times a week and I make sure I have good supporting shoes and I stretch after every run.

At one stage i was taking high dose anti inflamatories but since doing all of the above I don't take any.

Hope your symptoms improve.

sarahf3092 · April 2013

That's some good tips there. Thanks though I hope they improve soon also.

Thanks everyone for advice - good to know your not the only one suffering from it!

kcworkingdiver · April 2013

My husband, boss and two friends have it and are cured by using Walkfit inserts (you can get on internet and are very cheap) - they feel like you are walking on a tennis ball at first, but for some odd reason they have worked for them.

thatjulesgirl · April 2013

I've had it for almost two years - not excruciating-can't-walk pain, but it's always there. I quickly threw away all my cheap, unsupportive shoes and now all I wear is Orthaheel. Find shoes with really good arch support and wear them *all* the time.

As far as exercising goes, even though I lift weights which obviously doesn't involve much walking, when it was really bad I started swimming instead. Definitely takes the pressure off and I really built up my cardiac fitness

The frozen water bottles work really well and you can't really go past proper, painful sports massage.

Good luck!

nettasue35 · April 2013

I had it a few years ago. I had to wear one of those walking cast for about 6-7 months, had physical therapy. now when it tries to flare up I do the exercise they had me do at home.

sarahf3092 · April 2013

My husband, boss and two friends have it and are cured by using Walkfit inserts (you can get on internet and are very cheap) - they feel like you are walking on a tennis ball at first, but for some odd reason they have worked for them.

Will have an internet search to see what these walk fits are like! worth a shot

Lupercalia · April 2013

Mine resolved when I changed my diet. I had a number of issues with various tendons and ligaments, also arthritis. Those things (and other health issues) cleared up when I stopped regularly eating certain foods my body doesn't tolerate well.

Prior to that, I had tried all sorts of things to help with plantar fasciitis, including different types of shoes, no shoes, wearing shoes constantly, wearing different sorts of insoles, wearing splints at night, massage, and stretching (this actually helped somewhat).

sarahf3092 · April 2013

I've had it for almost two years - not excruciating-can't-walk pain, but it's always there. I quickly threw away all my cheap, unsupportive shoes and now all I wear is Orthaheel. Find shoes with really good arch support and wear them *all* the time.

As far as exercising goes, even though I lift weights which obviously doesn't involve much walking, when it was really bad I started swimming instead. Definitely takes the pressure off and I really built up my cardiac fitness The frozen water bottles work really well and you can't really go past proper, painful sports massage.

Good luck!

That's a problem as well on day to day basis I probably don't wear the right shoes but sometimes they just so expensive. Thanks for the advice - might look into a sports massage also

HDG1972 · April 2013

I had it really bad 4 years back. I have very flat "Fred Flinstone" feet. I had done several internet searches and started taping my feet before I went to bed, tried steriod injection in the heal, changed out and bought new tennis shoes. The only thing that helped me right from day one was a pair of Crocs RX Relief. From the day they came in the mail and still to this day I wear them 90% of the time when im on my feet. Granted they are not the most beautiful shoes but in my opinion a better alternative to the severe pain of plantar fasciitis. I am a nurse and on my feet A LOT and these shoes were a God send for me.

sarahf3092 · April 2013

Sounds like its alot of trial and error for some people. Steriod injections cleared it up for me last time but it was absolutely agony which is not good!

Crocs are wonderfully comfortable im just not sure they would go very well with my day to day smart dresses etc for work!

Just wish we could click our fingers and it would be gone!

anubhavsharma18 · April 2013

I have it from last 2 years in my right foot. I stopped jogging due to this which caused weight gain. Since January 2013 i have started to run again and now i run 5 mile a day. Pain is there when i start running every morning but it goes away after 1 mile. In the end i do lot of stretching followed by rolling my foot over frozen water bottle and massage. I have also started using night splint which has helped a lot. I also avoid walking barefoot and wear silicon heal caps in shoes.
Lost 16 pound and it seems that things are improving with weight loss.

ChristineS_51 · April 2013

I have had plantar faciitis - knowing when you get out of bed in the morning you are going to have pain stabbing up your legs is so horrible!

Things I did
Good supportive shoes
Rested - to get exercise I used stationary bike
Before I got out of bed, whilst muscles still warm and relaxed do leg stretches, including tipping toes towards knees, relax, repeat.
Sitting on chair, put a tea towel on the floor, with bare feet, put your foot on the floor at the edge of the tea towel and try and "crunch" the tea towel towards you
Hot pack to the foot, then apply ibobrufen gel to the painful areas
Lost weight!!

It will get better eventually.
PS I wouldn't let anyone near me with a knife!!

spongebobsquarepants12345 · April 2013

I got those fancy expensive insoles that they make just for my feet. They work really well. My heels get sore sometimes and I have to wear shoes on hard surfaces all the time.

Cuna77 · April 2013

Bump 4 later.

jkirk0525 · April 2013

I have a LOT of clients with PF (I'm a massage therapist). In addition to most everything everyone else has listed here, I would recommend foot massage to keep the plantar muscles looser. I would absolutely recommend investing in one of these:

http://www.amazon.com/Relax-Body-Porcupine-Massager-reflexology/dp/B0063MRFA2/ref=sr_1_2?ie=UTF8&qid=1365503253&sr=8-2&keywords=reflexology+roller

Use once or twice a day and also freeze a bottle of water and roll your foot on that to take down any inflammation. It will help TONS. I alternate the roller and the frozen water bottle when mine starts to flare up and it really really helps and has kept me out of having to have surgery. Good luck!

sarahf3092 · April 2013

I have it from last 2 years in my right foot. I stopped jogging due to this which caused weight gain. Since January 2013 i have started to run again and now i run 5 mile a day. Pain is there when i start running every morning but it goes away after 1 mile. In the end i do lot of stretching followed by rolling my foot over frozen water bottle and massage. I have also started using night splint which has helped a lot. I also avoid walking barefoot and wear silicon heal caps in shoes.
Lost 16 pound and it seems that things are improving with weight loss.

Good to hear that you are now having some progress with this and its manageable

sarahf3092 · April 2013

I have had plantar faciitis - knowing when you get out of bed in the morning you are going to have pain stabbing up your legs is so horrible!

Things I did
Good supportive shoes
Rested - to get exercise I used stationary bike
Before I got out of bed, whilst muscles still warm and relaxed do leg stretches, including tipping toes towards knees, relax, repeat.
Sitting on chair, put a tea towel on the floor, with bare feet, put your foot on the floor at the edge of the tea towel and try and "crunch" the tea towel towards you
Hot pack to the foot, then apply ibobrufen gel to the painful areas
Lost weight!!

It will get better eventually.
PS I wouldn't let anyone near me with a knife!!

Thanks thats some really good tips there! I wasn't prepared for the pain this morning - its awful when you dont fully expect it too!

sarahf3092 · April 2013

I have a LOT of clients with PF (I'm a massage therapist). In addition to most everything everyone else has listed here, I would recommend foot massage to keep the plantar muscles looser. I would absolutely recommend investing in one of these:

http://www.amazon.com/Relax-Body-Porcupine-Massager-reflexology/dp/B0063MRFA2/ref=sr_1_2?ie=UTF8&qid=1365503253&sr=8-2&keywords=reflexology+roller

Use once or twice a day and also freeze a bottle of water and roll your foot on that to take down any inflammation. It will help TONS. I alternate the roller and the frozen water bottle when mine starts to flare up and it really really helps and has kept me out of having to have surgery. Good luck!

Thanks - nice to also have an input from someone who helps people with this injury. Looks like an interesting implement there - reasonable enough to try out as well!

Thanks so much!

dolphins10 · April 2013

I suffered from PF last Novmeber when I took on daily walking after purchasing FITBIT. One day I walked 10 miles just to get a 10 mile FITBIT BADGE, that walk killed my feet in a bad way. I was in agony with pain, I could hardly sleep at night. Following morning I went to see my doctor and on advice, I gave up walking for few weeks in order to allow time for the damage tissues in my feet to repair. I also invested in a good pair of walking boots. I do feel bit sore every now and then but nothing like the pain I experienced back in Nomeber. Now I walk 4-5 miles daily, so far so good! Let your body tell you when it's had enough!

massage_gal · April 2013

I'm an orthopedic/sports massage therapist, and I treat PF all the time. It's a matter of stretching and massaging your deep top calf muscles. Look up the soleus, it is the muscle beneath the gastrocnemius, right in the center (below a few inches) in the back of the knee. It'll be very sore. And stretch your toes up, PF can be caused by sleeping with your toes stretched down all night under tucked covers. You might find relief from those boots that you wear at night that keep your toes up.

cityjaneLondon · April 2013

I have been a martyr to my feet for years. I had to always buy shoes with room for othotics, not pretty, and could not wear sandals in summer. Since I lost weight and have been exercising and stretching they are so much better. Rest it for now and go swimming and stationary cycling. Then do the thing with the frozen bottle and look up how to stretch those calf muscles. Sounds mad but it's vital. I also every day do arch exercises religiously, again on the net, and can now walk around the house rising onto my balls, something I have not been able to do for 25 years. I think the cross trainer has also helped as you have to roll your feet so it strengthens them. I do ankle exercises also and a lot of balancing (standing on one leg in yoga poses ) All these things take time, but not so long ago I was barely able to walk. Now all I have left is a slightly dodgy hip!

MsBobLoblaw · April 2013

Ouch! I got a moderate case of PF last year when I put off buying a new pair of running shoes and continued using my old ones which were worn out. Huge mistake! I had to cut out all my running and could barely hobble around for a couple months. Once the pain went away, I got fitted with a new pair of running shoes, and my feet have been fine since. Lesson learned!!! Now I track the mileage on my shoes and will definitely not put off replacing them next time!

Good luck to you!

Anyone else suffer from plantar fasciitis???

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