Plantar fasciitis

The first thing that helped mine heal was what I did first thing in the morning. Before I even got out of bed. It heals a bit overnight, then when you wake up and put pressure on it you tear it again. So when you get up first thing DON'T put pressure on it. They actually have a foot brace for this. Get one and use it when you get up. Obviously we all have a common need to hit the john first thing so do that then go sit down. Avoid walking directly on the sole of that foot, keep your heel off the ground if you don't get the foot splint. I have a cylindrical shaped wooden block that I use. Some people like to use a glass bottle filled with warm water, or something of that sort. Roll this GENTLY under the foot. Then flex the foot all around in circles to slowly limber it up. Try writing the alphabet in the air with your big toe. Then proceed SLOWLY with standing and putting very gentle pressure on the foot. Maybe try just standing in place at first, then slowly flex the foot as if you were taking a step. I know it seems so tedious, but this is how I was instructed to approach mine when I had plantar facitis. It will heal but you must take care not to undo the healing that happens over night. I would follow the above routine until you are certain you are healed. Below is a list of different types of splints. plantarfasciitisresource.com/best-plantar-fasciitis-night-splint/

If it does not improve with the above measure in a couple of week see a dr.

Agree on the frozen water bottle. I have found that my sneakers were the cause of my issues. I have 5 pair of sneakers all the same brand but only 1 out of the 5 causes me pain.

I dont wear a night splint but i do massage my foot before i get out of bed of a morning, have shoes ready at edge of bed.

My podiatrist also recommended a compression sock. I wear it all day and remove for sleep. I also have orthodtic inserts for runners though to be honest I am not sure they make much of a difference ATM. The sock works well but strapping was even better though hard to do yourself. I'll be in the sock all day for a few months. I will likely continue with the compression sock for exercise afterwards anyway.

Ice it after exercise either by rolling a frozen water bottle under your foot to stretch at the same time or ice pack.

I've gone from a long walk making me limp the next day after any period of sitting to being able to reintroduce short runs two weeks ago. My foot is slightly tender the next day but no limping. I did forget to put on my compression sock yesterday for most of the day, although I put it on for a run last night. My foot is def more tender today.

EPAT changed my life. Treatments at the podiatrist!

I had achiles tendonitis and PF for several years until I finally went to the doctor and did PT last spring. My sports med doc recommended heel cups (my PF was more right at the base of the heel) and specifically recommended Tuli's heel cups - I got them on Amazon and love them. I did 2 rounds of 10 sessions of iontophoresis treatment to reduce inflamation (since my PF had been so long term), and did tons of stretching. My PT had me stretch everyday at home, 3-4 times a day. I never did stretching or exercises at the PT. From what he told me the treatment for PF is to reduce inflation, and stretch the muscle - retrain the muscle to stay more stretched on it's own. When I first started I didn't really believe that that was all that was to it - but it worked. It took months and being very diligent everyday to do the stretches. I still do them now as my feet do still get sore after exercise.

I've been running through it, but plan to ease up after my final race tomorrow. Advil and stretching certainly help. Mine hurts for about the first half mile of my run, then I hardly notice it. It starts to hurt again after sitting and especially driving.

Used to have trouble with it, but several things have helped me. The exercises and rolling a ball under my foot while working at a desk helped a lot, but also the way I would stretch my foot while riding a stationary bike. Still doing stretches on a regular basis, but that is all I am doing now to keep it from returning. Also, I did notice that putting my feet up in a recliner would pull on it in such a way to make it worse, but now am able to sit in the recliner again.

I've had it in the past. I also do stretches before getting out of bed. I point my toes as hard as I can forward--count to 10. Then pull my toes back towards my knee--count to 10. I do this 10 times. The fascie gets rigid, as elastic gets hard, so you need to keep it limber. Your shoes are essential. Buy new ones, memory foam is a good bet, but there are others. I haven't had a flareup for years, but when one arrives, I change shoes immediately.

the waterbottle is a life saver as it soothes and stretches at same time. my doc is a sports doc and that helps a lot. I also an never barefoot. in tje house I wear a pair of birks. footed helps. orthotics helps huge. make sure your shoes are done up properly if you are lazy like me and slip into them still tied up they aren't doing anything.. good luck it will get better. I did a half marathon with pf and got through it.... I could walk to my car for two months after it but that was my own stupidity!! I learned from that though.