Plantar Fasciitis.... tips?

Options
2

Replies

  • cardio_enthusiast
    cardio_enthusiast Posts: 639 Member
    edited May 2018
    Options
    I had plantar fasciitis that only recently began to go away—it’s taken 1.5 years. Yikes! I tried it all; calf massage, stretching my foot, posterior and anterior night splint, ice, rolling my foot on tennis ball/ golf ball/ racquetball/ baseball.

    Here’s what worked for me:

    #1-tincture of time, followed closely by...
    -not running for a period of time
    -series of 3 cortisone injections
    -never walking barefoot
    -wearing hard soled slippers around the house
    -using either prescription orthotics or good supportive inserts, like Superfeet
    -not wearing flip flops, except Superfeet flip flops
    -doing a lot of eccentric calf stretches

    I really do wish you the best! It sounds like a lot of people have offered some great suggestions. Just try out a few things, and see what works best for yourself
  • Leannep2201
    Leannep2201 Posts: 441 Member
    Options
    I really appreciate all the suggestions! I’ve had it before so if it doesn’t seem to improve I’ll go and see my Dr. Specialists are really expensive here unless referred by a Dr, so I’ll definitely be looking for a referral if it comes to that.
    Have lost a good amount of weight already, but hopefully continuing to lose will help! I still have further to go to get to goal.
    I used a golf ball last night, and that seemed to help a lot. Will keep doing that and the ice, and wearing my shoes with inserts and will see how I go. Fingers crossed!
  • Silkysausage
    Silkysausage Posts: 502 Member
    Options
    jwcannon70 wrote: »
    When I suffer from it, I use to freeze a bottled water. When it was frozen, I would lay it on the floor and roll my foot over it in a back and forth motion. This helped me a lot.

    This! You can use a 500ml coke bottle as it has a texture to it.
  • CTcutie
    CTcutie Posts: 649 Member
    Options
    Yoga- seriously worth a shot. Worked for me :-)
  • mulecanter
    mulecanter Posts: 1,792 Member
    Options
    A podiatrist prescribed a potent anti-inflammatory for me, it cleared it right up. Stretching is important.
  • DWBalboa
    DWBalboa Posts: 37,256 Member
    Options
    After the cortisone injection, what has helped me the most is wearing crocs or for my cheap *kitten* knock-offs. I was a typical country boy and went barefooted every chance I got. I miss having my feet in touch with mother earth. But ever since I started wearing the croc's when not in shoes or boots I have greatly improved.
    Also I was taking a water bottle and freezing it, then using it as a roller to stretch my foot. Just place it on the ground and with a sock on your foot, roll the bottle under your foot.
    There are also a lot of good stretches you can find on the internet.
    Actually now that I think about it the crocs have done more than anything including the injection. I had one injection over two years ago and the crocs have done the rest.
    I also have a brace for sleeping but I have not needed it in over a year.
    FYI, it has also helped losing a few pounds.
    Best of luck to you with this.
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
    Options
    I have a knobby massage roller specifically for it. Also stretching. If it's really bad, they make a boot that you wear at night that will stretch it.

    My podiatrist fitted me with custom inserts and that has helped a ton...I get flare ups here and there, but nothing like I used to.
  • Ghostofachance
    Ghostofachance Posts: 305 Member
    Options
    After I was diagnosed with it a couple of years ago, I bought a textured roller that you can freeze; it works really well when my feet ache. My doctor also recommended picking up a washcloth or pencil with my toes, it stretches the tendon that causes the issue and increases the strength in your foot - it sounds odd, but it works.
  • DWBalboa
    DWBalboa Posts: 37,256 Member
    Options
    DWBalboa wrote: »
    After the cortisone injection, what has helped me the most is wearing crocs or for my cheap *kitten* knock-offs. I was a typical country boy and went barefooted every chance I got. I miss having my feet in touch with mother earth. But ever since I started wearing the croc's when not in shoes or boots I have greatly improved.
    Also I was taking a water bottle and freezing it, then using it as a roller to stretch my foot. Just place it on the ground and with a sock on your foot, roll the bottle under your foot.
    There are also a lot of good stretches you can find on the internet.
    Actually now that I think about it the crocs have done more than anything including the injection. I had one injection over two years ago and the crocs have done the rest.
    I also have a brace for sleeping but I have not needed it in over a year.
    FYI, it has also helped losing a few pounds.
    Best of luck to you with this.

    Additional advice.

    Go get it checked out by a Doc. X-rays of mine revealed that I have a bone spur that causes further aggravation.
    The Doc informed me that if I did not control the pain and the situation that I would eventually need surgery to remove the spur. She also informed me that it is very invasive and should be avoided at all possible means.
    All the aforementioned has greatly reduced my flare ups. To the point that I can hike for a full day with only minimal soreness.
    I have also gotten really good about identifying when I was having a flare up. Not sure about others but for me it’s when my calf starts to get tight.
    I wish you the best with this, I know firsthand how bad the pain can be.
  • emcclure013
    emcclure013 Posts: 231 Member
    Options
    I had heel pain for months before I finally cracked and went to see a podiatrist. Turned out I had a cyst on my heel that was causing a lot of inflammation and it wouldn't go away by home treatments alone, and by not getting it checked out I risked a major injury that would've resulted in surgery. The above posters have a lot of great advice, but don't be afraid to get an x-ray to see what's really going on. Best of luck to you!
  • MelAb8709
    MelAb8709 Posts: 140 Member
    Options
    I went to a podiatrist for mine. What helped was:

    ice/warm bath - fill one bucket with ice water (so cold that you want to cry) and one with warm water. stick your foot in the ice for 2 minutes, then into the warm water for 1, then repeat a total of 3x. Do this a couple times a day if you can.

    If you're resting, ice

    Before you stand up or get up after sitting or laying down a while, stretch your foot by flexing calf and toes up, rolling your ankle in both directions to loosen it up

    Do the exercises someone else posted above

    Never go barefoot (I wear these Under Armour slides around the house https://www.amazon.com/dp/B00LHAR7NA/ref=twister_B0156VWA14)

    Check out Vionic shoes

    I also had a pair of orthodics made for my athletic shoes
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    Options
    in addition to what others have mentioned - look around and see if you can find a physical therapist/physio who specializes in the graston; or a massage therapist who does myofascial release therapy - between the two of them, as well as lots of stretches (focusing on calves and feet) - my PF is manageable
  • Kadoober
    Kadoober Posts: 289 Member
    Options
    I had it for a couple of years.
    I never get out of bed before stretching my calves, I don't even think about it anymore, it helps tons.
    Rolling my feet over a tennis ball or a frozen water bottle provided some relief.
    The thing that I think helped the most though, and that has kept it from coming back is shoes. It pains me to say this, you have no idea how much, but I NEVER go barefoot anymore. I've got a couple of pairs of crocs for around the house, and it made a massive difference for me.
  • jefamer2017
    jefamer2017 Posts: 416 Member
    Options
    What has helped me is not wearing the same pair of shoes 2 days in a row. I wear a different pair nearly every day. I swear by this now. I did the stretches and used rollers and they helped a lot but it would come back. I haven't had foot pain in 3 months now. Of course you should always seek the advice of a medical professional. I also suggest getting a proper fitting there are some shoe stores that will do more than just measure your feet. Best of luck.
  • april522
    april522 Posts: 388 Member
    Options
    I'm glad I came across this thread. I too suffer from plantar fasciitis (ongoing for 8 months now), and it can be so discouraging. :/ I've never been held back from exercising the way I want to because of foot issues. Mine doesn't hurt when I do Zumba, but I feel it the rest of the day. I'm going to do some of the tips recommended in this thread and see if it helps.
  • JBApplebee
    JBApplebee Posts: 481 Member
    Options
    Find a rehab place that does Active Release Therapy (ART). I had 2 cortisone shots & I have orthopedic inserts, but it got so bad that I ended up with hip & back problems from it. The only thing that worked was ART. They basically take a butter knife type instrument & they work on your feet to break up the scar tissue that causes the problem. After going through rehab for about 4-5 months, I was pain free. It was incredible. I've never been a runner, but I had been running on a treadmill & I actually ran a 10K race.

    I cannot recommend Active Release Therapy strongly enough, you won't regret it.
  • dreamer12151
    dreamer12151 Posts: 1,031 Member
    edited June 2018
    Options
    Everyone here has had some good advice! I would say to visit a good podiatrist and stay on top of it! Mine did ultrasound to "see" into it (Ultrasound-ist is a triathlete!) and I had the boot, ice packs, rest, stretches, oral meds, golf balls, cortisone shots, you name it.

    Finally, after about 8 months, he told my there were no more options. He wasn't giving me any more shots or medications, as they just weren't working. Other than the daily things, surgery was the only other option open. Endoscopic Plantar Fasciotomy. He's been doing them for years (on people who qualified, of course!) and gave me all the information and plenty of time to think. A year 1/2 ago I finally decided to go for it....BEST decision ever! I had no idea how much in spasm I was in daily life until I was all healed up! I can walk from one point to the next, I can run, all with no pain.

    Am I suggesting surgery is your option? Not at all. Just letting you know it is out there, and it can be a good thing if needed. If you stay on top of it NOW, and you might not get to this point.
  • neversaynever_43
    neversaynever_43 Posts: 59 Member
    Options
    I am not lying when I tell you that this massage on YouTube worked for me. I also am very careful about footwear these days. I had it for a year. Did this a few times and it was gone. Maybe it was a coincidence.

    https://youtu.be/eW25-VqFqeI
  • como_agua
    como_agua Posts: 213 Member
    Options
    i had to tape my heels when i danced flamenco. *videos on youtube galore for the details!*it kept everything *tight*, and it also worked when i had to go to work where i'd be on my feet 8 hours a day, with proper running shoes and inserts. also if you go to an athletic supply store they can tell you the type of insert for your shoe you will need. i don't have problems anymore with it but definitely like most people say on this thread : when you're in lots of pain - no flipflops, proper shoes indoors all the time., etc! good luck :)
  • BeezBeez
    BeezBeez Posts: 41 Member
    Options
    cardio_enthusiast wrote: »
    I had plantar fasciitis that only recently began to go away—it’s taken 1.5 years. Yikes! I tried it all; calf massage, stretching my foot, posterior and anterior night splint, ice, rolling my foot on tennis ball/ golf ball/ racquetball/ baseball.

    Here’s what worked for me:

    #1-tincture of time, followed closely by...
    -not running for a period of time
    -series of 3 cortisone injections
    -never walking barefoot
    -wearing hard soled slippers around the house
    -using either prescription orthotics or good supportive inserts, like Superfeet
    -not wearing flip flops, except Superfeet flip flops
    -doing a lot of eccentric calf stretches

    I really do wish you the best! It sounds like a lot of people have offered some great suggestions. Just try out a few things, and see what works best for yourself

    Omg, I had no idea Superfeet made flip flops. Thank you so much for this! I've been dealing with this for around a year myself. The Superfeet inserts have really helped a lot, as well as replacing all my shoes with more supportive shoes (no more ballet flats, etc.). Also stretching. I think I'm probably going to have to get the shots to finally clear this up, but this list is pretty much what I've been doing. I've given up running in favor of rowing for the moment. I've put on quite a bit of weight since this started and couldn't figure out how to get back to exercising, so I'm grateful for the rowing machine.

Categories