Any pain relief suggestions for Heel (Plantar Fasciitis) and Achilles Tendonitis issues?

LaReineDesPixels
LaReineDesPixels Posts: 105 Member
in Motivation and Support
I've had the heel issue for some time now and I've been working on things such as shoes with more padding on the sole or shock absorbents but they only work for so long. On days when I like to get a lot of steps in that is when I start feeling the pain the most.

Now, since I started working at the gym, on some of the machines I am starting to have the Achilles issue. When I've been on my feet for a bit and when I have pressure on my toe (Pushing off from a step) that is when I feel the pain.

Both of these issue are in each foot (one with the heel problem and the other is Achilles) so basically I'm feeling pain in both feet and I obviously HAVE to use them every day . I know having the weight doesn't help and I am working on that.

I just wanted to know if there is anyone out there that have experienced the same issue and if they have any pain relief suggestions for daily usage. Just so I don't make it worse.. That is what I'm afraid of. :(

Replies

  • mylancasteragent
    mylancasteragent Posts: 2 Member
    Two years ago I had the same problems you are talking about here. I went to a foot specialist and he put orthodics in my shoes, I DO NOT RECOMMEND. The best thing he did for me was physical therapy. They taught me a series of stretches for my calves and my pain began to subside. It took patience and time. I still have pain but, nowhere to the extent it was. I have also connected with an acupuncturist for a several treatments. I was walking with a cane for a year. I have been cane free for 7 months. I know you can find these exercises online, I will find them and add the link to your post. Also, when it comes to shoes, find shoe companies who make shoes specifically for Plantar Fasciitis. I have found Ecco brand is the best for me. Yes they are expensive, but I have decided it was time to spend what I need for my health. They are also a product I can get on Amazon at sometimes half the price. Plantar Fasciitis and Achilles needs to be stretched! Hope this helped
  • mylancasteragent
    mylancasteragent Posts: 2 Member
    http://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches

    These are the exercises I do! :)
  • solieco1
    solieco1 Posts: 1,559 Member
    edited July 2016
    Trigger point lower leg kit. You can get it on Amazon. I was heading for surgery and this did and still does amazing things for fixing all my issues! Hurts like hell and you'll about cry the first 2 weeks but watch the video that comes with it and just do it.

    https://www.amazon.com/Trigger-Point-Performance-Myofascial-Instructional/dp/B00273RMFY/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1468278007&sr=1-2&keywords=trigger+point+lower+leg
  • ncfitbit
    ncfitbit Posts: 1,058 Member
    I've been plagued with similar issues. I agree with above poster that calf stretches are pretty much the most helpful thing. I find that doing stretches before I even get out of bed makes a big difference to whether I will feel pain or not. (I pretend to trace the shape of the alphabet with my toes. ) I have also found a lot of relief from over the counter orthotics called Super Feet. They sell them at running shoe stores or you can get them online, but it's helpful to have them fit you and trim them for you the first time. You can put them in any shoe you own.
  • Reyreygirl
    Reyreygirl Posts: 19 Member
    I had that for a little over a year, terrible.......I kept a golf ball next to my bad and rubbed it out against the floor each morning before getting out of bed. Watch the extra padding, I read that the extra padding does not allow your feet muscles to do their job causing them to get weak. Use them until you start to feel better, my doc gave me a boot to sleep with. I also would stretch my calves on the stairs or anywhere as many times as I could all day.
    My right one actually tore playing softball, you have to really get them stretched out. I woke up one day and it was gone but I continue to do the massages and stretches.
  • julialavergne
    julialavergne Posts: 36 Member
    I totally understand! You can freeze a water bottle and roll it under your foot until your foot is numb, but I do only recommend this for temporary relief. The best thing that I recommend that can relieve your foot pain ALL DAY (in my experience) is to wake up a little earlier than usual and rub each foot for about 10 minutes. You can also rub muscle pain relief cream ( or the liquid version) into your feet as you rub them. Afterwards, when you get up on your feet make sure to step into your shoes. Don't walk bear foot or just with socks, especially if you're going to walk on a hard surface. I really do hope this helps you(: I know of the exercise restrictions plantar fasciitis can hold on a person, as well as all the pain that it can inflict on a daily basis. Btw I love crocks! A shoe like so is amazing to step into first thing in the morning. Also work on strengthening your calves and messaging them as well in the morning. Even if you're just sitting down somewhere stretch your foot out, and to the left and right. Hope this helps! (:
  • mean_jeannie
    mean_jeannie Posts: 44 Member
    In addition to stretching exercises, I wear Kenkoh massage shoes in the mornings and evenings for 15 minutes at a time. They have changed my life. I don't have plantar fasciitis pain in the morning anymore. And I make sure all my shoes have support.

    Good luck!
  • rileysowner
    rileysowner Posts: 8,097 Member
    Stretching, time, rest. Rolling a frozen water bottle along the bottom of your feet can help.
  • Keylimedreamer
    Keylimedreamer Posts: 6 Member
    OP I was in the same situation as you last year - in that I was trying to lose weight, but exercise was painful due to plantar faciitis. Walking was excruciating and eventually I had to give up the treadmill for swimming. At first I mostly used my arms, until my foot pain got better, and then began using my legs too.

    What really helped me though was any exercise that stretched my calf muscle as well as the sole of the foot, once I had warmed up the muscle a bit.
    It took about 7 weeks for the pain to go completely once I started doing that. But it began to ease as soon as I started getting the therapy right. I'd had the pain for months before that, and wasn't stretching the calf properly at that time, just the sole, doh!

    I used a pain relief gel (Ibuprofen), which was also really helpful, especially when you're out and about and it suddenly gets worse. Careful if you're also taking this in tablet form, so as to not go over recommended intake.

    Also those hard, thick soled sandals (with the little bumps on them) helped for short periods of time each day. Strangely enough, the hardness helped me more than cushioned soles...

    I'm totally pain-free now though, and you can be sure that now I always, always make sure to do my warm up, cool down/stretching exercises now (even after a day 'just' shopping/being on my feet all day, to help prevent future muscle strain etc.) I learned the hard way that these are essentials!

    Good luck!
  • LaReineDesPixels
    LaReineDesPixels Posts: 105 Member
    I just wanted to add an update to this thread I know its like almost 10 days old. I have been doing some stretching for a little over a week and I am starting to feel some relief in the Achilles.. and Ice did help as well. Thank you all for the responses this is helping me a lot!
  • Merycoidodon
    Merycoidodon Posts: 10 Member
    Women's dress shoes are horrible for both plantar fasciitis and achilles issues. Going barefoot also is bad if you have PF. Try to spend as much time in shoes with really good support as you can (hard to do if you have to dress up for work).

    My PF was so severe I ended up having to get cortisone injections. Fortunately, the shots worked wonders, and with stretching, icing, and good shoes, I have been able to get back to full activity.
  • Dnarules
    Dnarules Posts: 2,081 Member
    LaReineDesPixels wrote: »
    I just wanted to add an update to this thread I know its like almost 10 days old. I have been doing some stretching for a little over a week and I am starting to feel some relief in the Achilles.. and Ice did help as well. Thank you all for the responses this is helping me a lot!

    Yes, I just recently saw a podiatrist for achilles tendonitis at the attachment site. Stretching has had the biggest impact, as has NSAIDs. He had me buy inserts for my shoes that also stabilized the arch, but I absolutely cannot wear them without intense pain on busy days. I bought new athletic shoes as well. But stretching was a godsend.
  • WrenTheCoffeeAddict
    WrenTheCoffeeAddict Posts: 148 Member
    So, I have plantar fascia, caused by Posterior Tibial Tendon Dysfunction.
    I have good days and bad, depending on how much I've pushed myself. If I hit 15,000 steps a day I start to really feel it, and I have a very high pain threshold.
    I've had a steroid injection done in the toe joint before. Jaysus that was painful. And makes me gag a bit whenever I remember the sensation. It was meant to last for 3 months. Just imagine... 3 months with no pain. Mine lasted a month. I couldn't believe it though, I'd forgotten what being pain free was. It was lovely. But, to only last 4 weeks, when they won't do more than 3 a year, it just isn't the solution for me.
    At the end of the day, whilst I do all the exercises in order to strengthen my tendons, the damage to the toe joint is done, and they told me that if I wanted to get rid of the problem, they'd need to operate to shave down the bone. It's apparently a very small operation, but it would mean I'd have to stay off my feet for a week or so, and I simply don't have that flexibility with my work right now.
  • LosinginJersey
    LosinginJersey Posts: 21 Member
    I have plantar fasciitis and if I use the treadmill just one day I can barely walk the next morning ... I started Aqua classes 3x a week at LA Fitness and that is the best thing I could have done! Works wonders!
  • beau2fulone2
    beau2fulone2 Posts: 5 Member
    I suffer with the same thing. I go to my pcp for a steroid shot, then follow up with a podiatrist, after a full exam making the pain worst she gave me a bunch off meds. I decided to go get a pedi and the nail shop was advertising a gel pedi that helps relieve pain.. long and short I walked in limping, left walking normal..

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