Walking with plantar fasciitis

I had insoles made specifically for me, also lots of stretches and daily massage - there was a thread quite recently I will see if I can find it.

I deal with plantar fasciitis from time to time and I walk quite a lot. The only thing that has helped me (and I've tried everything but the shots) is my Skechers Go Walk 2 shoes. (This isn't an advertisement) The cushioning in them really helps me a lot and I'm on my feet most of the day at work. You can also find exercises on YouTube to help.

I have had it for three years now. I been on treatment. I do not let it stopped me however. I was also doing physical therapy. I now do these exercises on my own, some stretching, these videos you can always find on youtube. They help alot. I also use heat and a frozen bottle of water to roll my foot on. You may need to go see your Podiatrist if unsure of what to do. I do alot of walking due to the nature of my job.

I spend about 5-10 minutes every morning doing the stretches. Part of mine is caused by being overweight along with high arches so orthotics and strengthening/stretching has helped. When I am home I walk around barefoot as it does strengthen your feet. I hope that once I get down near my goal weight it will lessen though stretching in the morning is not a terrible thing to have to do as part of my waking up. For shoes it is about the correct fit and cushioning, at least for me.

I suffered with PF for about a year. You need to be religious about calf stretching, icing, massaging and breaking up the tissue. Also, buy the most supportive shoes you can find to walk in. Asics, Saucony are good, stop into a running shoe shop. They will look at your walk and help you find the best shoes for your gait. A good insole to replace the ones in the shoes already works wonders. I did two rounds of cortisone shots and they did not help me. The little nubby balls from amazon work well too or roll your foot over a golf ball. It will hurt a little but you have to break up the tissue in your heel or wherever your knots are to start to feel some relief. I still get it from time to time when I don't wear good shoes when I walk but it is much more manageable. I feel your pain ... good luck!

Asics for working out/walking, Vionics for sandals & casual. Vionics are pricey, but you can get good deals on them on ebay or amazon. Might want to size them in a brick & mortar first, since I find the wide width at least runs a little big.

I too had Plantar Fasciitis (PF for this post) and was overweight (remembering crawling across the floor many, many times. Too many times).

A prescription for anti-inflamatory sat in the drawer for over a year since, "I don't want to take any drugs". It's now common knowledge of how Inflammation can be traced to SO MANY poor health conditions. My experience with taking anti-inflamatories was rather dramatic... after a month or so, one day I woke up and it was just GONE...weird. That's been 15-20 years ago. But, I still remember being so completely debilitated by the pain of PF and that's why I decided to post here in the hopes of being of help.

My medicine was prescription grade Naproxene. There are many over-the-counter anti-inflamatory alternative's. BEWARE: Anti-inflamatories can cause problems if taken long term, affecting areas such as the kidneys. Check with your doctor if taking long term.

But the main reason I'm posting, is to also recommend getting small 'massage balls' (with knobs and protrusions on them) that you roll around underneath your feet while sitting. The one's I like best are approximately 2"-3". I have two balls...one with very low protrusions and another with 'spikes'. They're both rather hard. They're both helpful, depending on the area of the foot. There are softer ones available for purchase.

Also, to protect the floor/carpet while using the balls and to keep the balls more manageable while being used, I highly recommend purchasing a 'kneeling pad'. (Menards has some in their Hunting Supplies area for a great price, I think I paid $5 as a special, and they're a decent size of 13"x14"x1.5" thick, super squishy and a hunter green). A pad helps the whole process of keeping the ball in place while it works to loosen the muscles. I just came up with the 'pad idea' a few days ago, but will never go back now, it makes such a difference in really being able to work the ball into the foot.

OMG, the massage balls/pad combo feels amazing, even now while I'm no longer suffering from PF. Being able to give myself a foot rub is 'gift to self' where I can work on the areas where it's obvious ONLY TO ME. You can't even imagine. A small but incredible investment. The pad made such a difference in effectiveness.

I have custom orthotics (many, many pairs - a least 10 pairs in the last 20 years). Not every orthotic company is the same. They're expensive - usually over $250. I recently had to go into my 'stash' since I left my shoes somewhere, and was re-introduced to the pair I had made at a Chiropractor 10 years ago. The brand is FootLevelers.com. They're actually rather stiff compared to others I've had. There are many companies out there, just do your due diligence first, obviously.

The next step in my orthotic journey will be to purchase a new set since my arch has changed. I'm now determined that ALL my shoes will allow for orthotics, ego aside. Women have suffered so long with 'beauty standards'. But now there's even sandals that allow custom orthotics & wedges to replace the original footbed inserts. (Wedges are so helpful when a shorter leg has been determined).

So, in summary: 1) Anti-inflamatories; 2) Massage balls used with a kneeling mat; 3) Orthotics & possibly a need for a wedge; 4) Using orthotics in all shoes worn.

Taking care of your feet is similar to taking care of your teeth. It can take years to see the results of our choices. From what I've heard PF is generally a temporary condition. Loosing weight will help greatly, your on the right track.

Can you bike or swim instead? I do a substantial portion of my cardio on a bike, to help preserve my feet and knees for other activities.