Plantar Fasciitis

FairyMiss
FairyMiss Posts: 1,812 Member
edited September 29 in Fitness and Exercise
any one got any tricks or anything to help relieve plantar fasciitis pain.
I have a problem with it, and the more exerise i do the more pain i am in.

Replies

  • sarad777
    sarad777 Posts: 210 Member
    Only thing that helped me was buying New Balance hikers and running shoes. The footbed in them worked wonders for me. My birkenstocks are also OK. Anything else seems to just make the problem flare up.
  • BProudOfU
    BProudOfU Posts: 83 Member
    Ice! Apply ice before working out, also try some stretches that will stretch the arch of your foot. Stop if you feel pain. It may take a while for it to calm down, but just take it easy until then. If you are not afraid of needles, you can see an orthopedist and get a cortisone shot.
  • Heather75
    Heather75 Posts: 3,386 Member
    Every morning, draw the alphabet with your foot. Seriously. It helps.
  • alienblonde1
    alienblonde1 Posts: 749 Member
    Talk to someone at a sporting shoe store. Or go to a foot specialist to get insoles made.
  • buzzcogs
    buzzcogs Posts: 296 Member
    You should consult your Doctor but one thing that relieved it for me was doing alternative exercises for a couple of weeks (other than running). I rode the exercise bike or you could swim. Also take a tennis ball and roll it gently but firmly under your arch working any knots out. Do this every day for about 5 minutes on each foot. (It's also good to do even if you DON'T have plantar fasciitis) Also ICE it at night and take advil or aleve to relieve the inflammation. But please consult your doctor! ;-)
    Good luck!
  • krlindsa
    krlindsa Posts: 5 Member
    While I am sitting at work, I role a bottled water under my feet to help stretch them out.
  • Fitzgeraldguy
    Fitzgeraldguy Posts: 48
    Ok what my doctor advised was to freeze a plastic bottle full of water and then roll it with one foot, then the other and so on.

    Also, have you tried the new Reebok "Realflex" shoes, if you haven't you should, I just bought a pair and they are amazing - they really assist with my landing, I ended with PF before because I was not landing correctly when I ran, and these shoes fixed that because of their support.

    Best.
  • FairyMiss
    FairyMiss Posts: 1,812 Member
    Ice! Apply ice before working out, also try some stretches that will stretch the arch of your foot. Stop if you feel pain. It may take a while for it to calm down, but just take it easy until then. If you are not afraid of needles, you can see an orthopedist and get a cortisone shot.


    had cortisone shots a couple times for a knee injury, i did not to well, got so sick i almost had to go to hospital
  • FairyMiss
    FairyMiss Posts: 1,812 Member
    You should consult your Doctor but one thing that relieved it for me was doing alternative exercises for a couple of weeks (other than running). I rode the exercise bike or you could swim. Also take a tennis ball and roll it gently but firmly under your arch working any knots out. Do this every day for about 5 minutes on each foot. (It's also good to do even if you DON'T have plantar fasciitis) Also ICE it at night and take advil or aleve to relieve the inflammation. But please consult your doctor! ;-)
    Good luck!

    yeah I really should go to the doctor , she sure was able to help my rls i suffered for decades with before asking her
  • Sa2ah
    Sa2ah Posts: 45 Member
    reefs they made a huge improvement in my feet for just walking around. as for working out, i took advil or generic naproxin sodium. thats what a foot dr will prescribe you (500mg) you can also try insoles if you dont want to go out and buy new shoes. also some low impact exercise (swimming, elliptical, bike) along with rolling a tennis ball or a frozen bottle of water under the arch of your foot. the shots are only temporary pain relief. this is the info i payed a ton of money for at my foot dr that i got. HTH
  • gaure
    gaure Posts: 3
    I've had it recently but as I have been working out it has subsided dramatically. First off, if you do workout at the gym, try using machines like ellipticals instead of treadmills so there not as much direct impact on your feet. A trick I use to do was take a can of beans or whatever and put it in the freezer to keep it frozen. When your feet act up then roll it over the can. The cold will help with the pain. Plus the back and forth rolling motion against your arch will help as well. Google plantar fascitis to see stretching techniques to help strengthen the foot muscles. When I'm sitting down, I take a golf ball and roll it under my foot working it into the arch and heel of the foot. It may hurt at first so use at your own pace. Or you may like that love pain on your foot! I also used a night foot splint as well. You can google those as well or try footsmart.com. They have products to help with plantar fasciitis. I was miserable for months with the pain. But gradually as I started working out and starting losing weight, I now have pretty much got rid of it. I must of have strengthened the foot muscles and tendons from running on the elliptical everyday. It's about 3 months now that I've been running daily. Hopefully you can beat your pain as well! Good luck!
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    You can try rolling the plantar surface of your foot on a tennis ball or water bottle (may be frozen), doing a gastroc stretch with towel and on 45* angled wedge or bottom step. Have someone video your normal running pattern, a lot of runners don't get true toe off/heel strike which contributes to PF. Ankle ABCs are also a good ROM ex as suggested by another member. Remember to stretch properly and if you or someone you know can give you a good foot massage with PF stretch that always seems to help. There are many physical therapy websites available that give good descriptions of exercises to treat PF. Good shoes are imperative, but even name brand shoes fit people differently; find what works for you. If this doesn't help, (info provided is ONLY from one athlete to another), get a referral to a physical therapist for some initial treatment and modalities until you can continue on your own. Good luck, I know from personal experience how painful it can be!
  • ezrida
    ezrida Posts: 36
    Hi
    There are many things you can do to treat your plantar fasciitis. I had plantar fasciitis for about a year and I discovered that treatment is individual. Things that work for one will not always work for the other. The good news is that you have many treatments you can try but you must be persistent and patient.
    I have found a good plantar fasciitis treatment review website in:
    http://www.plantar-fasciitis-elrofeet.com/How_is_Plantar_Fasciitis_Treated.html
    There are many self care treatments ideas in there but I think you should consult a podiatrist before you do something.
    Icing or cold therapy is used to reduce inflammation so if you want to reduce your pain symptom you can apply ice. As many others here I also prefer to roll a frozen water bottle.
    Take care
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