Plantar fasciitis

Options
jmzz1
jmzz1 Posts: 670 Member
in Fitness and Exercise
any one suffering from this? i am getting pain in my feet even when i walk . so does any one know any good stretches?
anyone any other alternative to reduce this pain in my feet?
«1

Replies

  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Options
    Sit in hero's pose, except do not sit on the top of your foot. Bend your toes underneath you, so that the bottom of your toes are on the floor and the soles of your feet are facing the wall directly behind you. You should feel the stretch in the bottom of your feet.
    Do a calf stretch, where you push against a wall or drape the back of your foot off a step. But, bend your knees. It gives you a much better stretch of the bottom of your feet.
    Always stretch in bed before you get up in the morning and put your feet on the floor. (Or wear one of the sleeping socks.)
    Good luck. Those are the best stretches I have found.
  • jmzz1
    jmzz1 Posts: 670 Member
    Options
    help please
  • jmzz1
    jmzz1 Posts: 670 Member
    Options
    Sit in hero's pose, except do not sit on the top of your foot. Bend your toes underneath you, so that the bottom of your toes are on the floor and the soles of your feet are facing the wall directly behind you. You should feel the stretch in the bottom of your feet.
    Do a calf stretch, where you push against a wall or drape the back of your foot off a step. But, bend your knees. It gives you a much better stretch of the bottom of your feet.
    Always stretch in bed before you get up in the morning and put your feet on the floor. (Or wear one of the sleeping socks.)
    Good luck. Those are the best stretches I have found.
    thanks will definitely try it out
  • cmc71
    cmc71 Posts: 7 Member
    Options
    The two things that helped me most were always wearing slippers/shoes (never going barefoot unless in bed or shower) and rolling a tennis ball under my foot. I tried a lot of the other stretches, and they helped, but the symptoms pretty much stopped when I started using the tennis ball.
  • jmzz1
    jmzz1 Posts: 670 Member
    Options
    The two things that helped me most were always wearing slippers/shoes (never going barefoot unless in bed or shower) and rolling a tennis ball under my foot. I tried a lot of the other stretches, and they helped, but the symptoms pretty much stopped when I started using the tennis ball.
    where the shoes a medicated one or normal one? how long did u used to roll tennis ball and for how many times in a day?
  • cmc71
    cmc71 Posts: 7 Member
    Options
    Just normal shoes. I found having the support really helped with the pain/discomfort. It got so bad for a while, I felt like I could barely put weight on my feet when I first stood up, but that would lessen as I stood/walked for a bit. I didn't really time the tennis ball stretches-I just did it until my feet felt a bit better, though if I had to guess, I say a couple of minutes on each foot.
  • tammymusic1
    tammymusic1 Posts: 243 Member
    Options
    ice ice baby. I have this and it turned into a heel spur after too long not taking care of it. Ice after exercise always . I wear super feet and have to have shoes on at all times no more bare foot :( stretches and tennis ball like others said. Roll a frozen water ball as well. KT taping is helping me as well I wear it when I run.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Options
    Below is a link for a handout from the University of Rochester that has pictures of a really important stretch. It was used in a study of people who had chronic plantar fasciitis and it was really effective for these people -- people for whom nothing else had worked.
    The stretch I described in my previous post does the same thing, except I have found it does it better.
    http://www.urmc.rochester.edu/ortho/foot-ankle/_documents/plantarfasciitisteachingsheet.pdf

    Here is a link to this important study, so you can read it for yourself. I found it because my own plantar fasciitis had gotten so bad i decided to consider surgery. (BTW, when i investigated surgery, all the information i found said, more or less, don't do the surgery unless you are willing to never run well again!)
    http://ucsm.ca/documents/Plantar Fasciitis reading.pdf
  • bannedword
    bannedword Posts: 299 Member
    Options
    Massaging the inflamed fascia several times a day will help too. It hurts like a mother, but so worth it.
  • jmzz1
    jmzz1 Posts: 670 Member
    Options
    recently i have gained around 4kgs and my pain is getting more enhanced. is it normal ?
  • SkinnyBubbaGaar
    SkinnyBubbaGaar Posts: 389 Member
    Options
    Also get some good support inserts for your shoes. fascia hurts like a mofo, but the good news is that if you do take care of the condition it does eventually pass.

    Good luck.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Options
    Oh yeah, of course. Always wear orthotics in your shoes. The best I have found are the brand called SuperFeet. All running shoe stores have them. They have different types -- some with more heel than others. You are going to need to check one or two out to see which you like best. I get the ones without much heel because my running shoes already have a big heel, and I like to run on my forefoot. They cost about $35.
  • sd_dilligaf
    sd_dilligaf Posts: 146 Member
    Options
    I was given a "cast by my Dr. that I could wear and remove. It held my foot at a 90-degree angle while I slept so it stayed stretched over night and reduced the "get-out-of-bed-foot-pain".

    Orthotic arch supports in all shoes that were poor supporters (loafers, wing-tips, Vans) really helped.

    Doing stretcheds and Icing/heating helped but I wasn't diligent about it.

    Over time (almost a year) it went away, but I don't play ultimate Frisbee any more either (that was the activity that triggered the initial injury).
  • Mamastar502
    Mamastar502 Posts: 4
    Options
    stretches as noted before and also you can find YouTube videos on how to tape your feet. I do that when I will be on my feet a lot, during exercise and especially if I'm lifting heavy weights.
  • ekz13
    ekz13 Posts: 725 Member
    Options
    golf ball... tennis ball... or my fav... frozen water bottle. and just ROLL AWAY ....
  • TomTomato
    TomTomato Posts: 223
    Options
    I do the calf stretches and it helps, but I've had this for a couple years now. I freeze water in 1/2 liter water bottles and roll my foot over it. A friend that has this said massage was the only thing that worked for her. I was prescribed with a boot to wear while I'm sleeping that keeps the foot stretched, but I'm not good at wearing it. I still run and exercise normally, but I usually feel the pain later.
  • HikeThatMountain
    HikeThatMountain Posts: 102
    Options
    I suffered for quite a few years, first one foot then both, had special made orthotics....didn't help (some people do find help with these), finally what seemed to get rid of it......loosing weight :) (which is why we are all here anyway) I am now pain free and even running (did my first 5k last summer/pain free).

    All I can offer is to say to stretch as often as possible (google stretches for plantar fasciitis) and something that helped me somewhat was to freeze a small bottle of water and roll with your foot/feet. no more than 30 minutes at a time tho, stop and do again after a little bit. (reason: whenever using ice, no longer than 30 minutes?, because after that time you body notices that a part of it is getting really cold and will send more blood to the area, which in turns heats it up, which is a part of what causes the pain and possible swelling in the first place).

    Good luck! Hope this helps some.
  • cjowell
    cjowell Posts: 41 Member
    Options
    I used this website. I bought the inserts, which are pricey but awesome. But the exercises at the bottom of the page are awesome! Good luck

    http://www.heel-that-pain.com/
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Options
    recently i have gained around 4kgs and my pain is getting more enhanced. is it normal ?

    I think mine got bad and never healed because my kids were little and I would have to carry them all the time, and that was just a little more weight than my feet were used to.
    My feet used to get better. But then the kids would grow, and get heavier, and flop themselves down in the middle of a trail and refuse to go, and i would have to carry said child five miles, and my feet would get reinjured and I would be back at square one.
  • Getyourshineon
    Getyourshineon Posts: 114
    Options
    I have this and a bone spur in my heel... Have had several visits to the foot specialist... Stretching, using the tennis ball, and icing are all things that he suggested and I did try them and it helped. Also, as much as I hate them I wore crocs everywhere for awhile because he suggested it.. I also had an insert made from the form of my foot for my very good tennis shoes. Going barefoot is not good for you and flip flops are the worse shoes made for P.F.

    The ice really helps, alot of the pain comes from inflammation... You may end up needing a shot of cortisone if you don't get any relief. I've done it 3 times, each with about a 3 month relief period.

    I'm much better now, 4 yrs later, but when I wear the wrong kind of shoes I almost always pay for it.

    Good luck!

Categories