Plantar Fasciitis .... please help!

OK so I can't post the url to the search results. Look up. See the search button. Search plantar fasciitis. There are tons of posts already written.

I had PF several years ago. It was not at a time in my life when I was working out, so I don't know that I can help very much. My foot Dr. gave me cortisone injections every few months. Those helped with the pain a lot. But again, I wasn't working out either. After dealing with it in this manner for 4 years (and resisting my Dr's suggestion that I have surgery), he told me that often it will just go away after 5 years. Sure enough, after about 5 years, the pain just went away. That was 3-4 years ago, and it has not bothered me since. I know that doesn't help you right now. You might look into the cortisone injections, and if that doesn't help, perhaps try something low-impact to the feet, like bicycling, or rowing.

Mine went away when I started exercising and got a great fitting pair of shoes. I do still have problems with flip flops, but not going bare foot! Thank goodness.

I did get shoe inserts and still wear the heavy duty ones at work. For working out I just wear my running shoes. At home, I am usually bare foot.

The shoe issue has been a bugger for me. I finally went to a real athletic shoe store after many attempts at finding the right shoe. These folks specialize in measuring your foot and assessing your gait. Many miles on my shoes in the last month. Everyday walking and four 5K races.

I had to go to the podiatrist and have plastic insoles made. That fixed it. I never ever wear flats or high heels. Just shoes wih good arches.

Go the The Good Feet Store. Best investment. Tried doctor inserts. Didn't last long.

See a podiatrist asap. You must stop this process or you will get bone spurs too. They are even harder to treat.

For quick relief, freeze a plastic bottle of water, then put it on the floor and roll your foot over it slowly. Ibuprofen may help some too.

If your pain is horrible upon standing after sleeping, try this before getting up. Straighten your legs and point your toes towards your head, hold for a count of 10. Repeat 10 times. It makes a BIG difference. Put a memory foam type rug next to your bed so it doesn't hurt as much to stand. If this doesn't help, get those boots that keep your ankles at a 90 degree angle. Wear padded slippers when you get out of bed.

I hate to say it but you'll probably have to slack off on your exercise some. I had to do water aerobics with firm water shoes for a few months.

After seeing a podiatrist and getting orthotics and good running shoes, I rarely have pain.

I'm sorry and good luck! I know how painful this is but you can overcome it! <hugs>

I had PF about two years ago. I had switched jobs from a job where I wore athletic shoes and was on my feet all day, to where I sat all day and wore flats. You would think I would be better off when I was off my feet, but I had gotten so used to the arch support that wearing the flats was killing me. Anyway, I went to see a foot doctor. She wrapped my foot/arch in a tape that I wore for a week straight. Yes, I wore a plastic bag over my foot in the shower. You can youtube the proper way to tape your foot if you want to do it yourself. Did this twice and it helped a bit each time. I also did frequent stretching, both standing, and with a towel/band. I also rolled a golf ball under my foot during the day. I would roll an ice bottle after workouts. All of these things helped. Though, I admit, I had a cortisone shot and that probably gave me the most relief. Oh, and I started wearing shoes with arch support regularly, and worked my way slowly back down to flats (less drastic of a change). Nowadays I mostly wear flats, but if my foot starts to hurt, I'll treat myself to a good day of arch support.

I found I had to slow down a lot on high impact exercising. Are there less impacting ways of training that you can do to keep going? I hope you find something that works for you. Unfortunately, its going to take time to get over.

I had a pretty bad case a few years ago in the middle of doing C25K. It was so bad I was on crutches for a little while - hurt to put any weight on my foot. What eventually worked for me was rest (I hated that part), a boot worn at night that stretches the foot, new running shoes, correctly fit, and a heel wedge insert for my shoe. I think it took about a month for things to get back to normal.

I am also dealing with this right now, I've had it about a yr. I finally started getting some relief with really god walking shoes, with inserts. I have also learned to listen to my body when it comes to exercise. if i am in considerable pain I rest and stretch the foot. If it is feeling good I walk, slowily at first, picking up speed if I continue without pain. There is no quick fix for this, but if you take it slow I do think you'll find some relief.

you may want to read up on PF to get an idea of what might have caused it so you can avoid it happening again.

Stop all activity that requires your feet and go sit on the couch.

Avoid cortisone at all costs instead request ultrasound treatments.

If you hurt in the morning, sleep while wearing one of the PF immobilizers/boots/socks (google)

Use a vibrator hand massager every chance you get. Ultrasound and vibrators stimulate the flow of blood, which is what you want. Tendons and ligaments do not have the same blood supply that muscles have and so take much longer to heal.

After the pain leaves walk a few minutes daily in the grass while barefoot. You will have to slowly strengthen your foot. Depending on how bad your PF it may take a year.

PF didnt become an issue until the 1960's with the advent of new "improved, stability" shoes. The basic cause of PF is over use of weak feet...IE inflammation. In the future do not wear padded, motion control shoes are arch supports. Wear minimalists shoes and go barefoot every chance you get.


Why Barefoot Runners Have The Edge On Shoe-Wearing Rivals

Contributor:
Evan Hobbs Evan Hobbs
Tuesday, 18 May, 2010 - 16:04

Your foot is a marvel of 26 bones, 33 joints, 3 arches, and over a hundred muscles, tendons, and ligaments. For millions of years humans went their entire lives barefoot. Runners competed in marathons and even broke the 4-minute mile barrier wearing only leather slippers.

And then sometime at the end of the 1960s the modern running shoe was invented and suddenly our foot became deficient and could not function without arch support and heel cushioning. How did this happen?

http://www.voxy.co.nz/lifestyle/why-barefoot-runners-have-edge-shoe-wearing-rivals/1783/48973

I battled PF for years. I started working out barefoot last year and noticed an improvement. I then started going barefoot more often, then switched to minimalist shoes and that's all I wear now....and the PF is completely gone. You'll strengthen and increase the flexibility of all of those little muscles and tendons in your feet that have gone unused for so long. I don't think inserts or new conventional shoes are a long term answer for PF.

I had PF about ten years ago & went to a podiatrist who prescribed orthotics and told me to consider them to be eyeglasses for my feet; I would need them for the rest of my life. I obeyed & wore them all the time. They relieved the PF but it got to the point where I couldn't stand in the shower without my legs and feet feeling weak. That seemed wrong to me so I started searching on the Internet. I found the Sock-doc website and followed his advice about a year ago. The trigger point stuff that he shows you how to do works almost instantly to relieve the pain! My PF was caused by muscle imbalances from years at a desk job. I've been doing core strengthening exercises and I can go all day with flat shoes &no support or no shoes at all! I have started to add a l little jogging to my daily walk, with no pain. Even with the orthotics, I could never run without something hurting. You can do it too. Find & correct your muscle imbalances & go slow. Start with the sock-doc website. He has tons of information.

I started having alot of pain in my heels that started about 3 weeks before my trip to Disney World last year. I couldn't even stand for long without alot of pain. If you've ever been to Disney, you know that the walking is pretty extreme (at least for a sedentary person like myself). I did some online searching and found Tuli's Heel cups. They make a regular one and a heavy duty one. I got the heavy duty one that fit great in my sneakers, but it wouldn't work in my dress shoes or other things. I ended up ordering a couple more pairs of regular ones--I keep the heavy duty ones in my sneakers, and use a regular pair for my dress shoes and keep another regular pair in my slippers. I can REALLY tell the difference when I'm not using the heel cups. I also do stretching each morning that really helps. I use a bath towel and wrap it around the top of my toes and pull it toward me while flexing my toes in the same direction. I do this for 20 seconds on each foot in the morning and it really helps. I know you can find other exercises out there too.

As for Disney, I did pretty well there. There were a few days where I had to take some breaks and just sit down for a while, and just do some stretching. I know that Tuli's heel cups may not work for everyone, but they have been a lifesaver for me. Also, they are not very expensive, and they are made in the USA, which is always a plus in my book.

I wish you well!

wow so much misinformation here...P.F. is easily CURED..I suffered for a year before I discovered 2 things....number 1..its the SHOES..you need a wider shoe with minimal support and very LITTLE arch support..this is key and you ABSOLUTELY MUST GET RID OF THE TRIGGER POINTS IN YOUR CALVES! anyone want to know more contact me..I have helped tons of sufferers free of charge..Its Sunday and have a great Blessed day
Kristian Rocco nyc

misinformation? maybe, maybe not! in my case I can tell you in no uncertain terms that minimalist shoes or barefoot running would NOT have been a positive form of treatment for my PF but I do agree that the calves need to be stretched, use deep tissue massage and given attention.

Sounds like you need a good Sports Medicine doctor. They can tell you what not or what to do. They can also refer you to someone like a good trainer or physical therapy person who can help with the exercises that won't hurt your feet.