Plantar fascitis--have you had it?
MIM49
Posts: 255 Member
Any suggestions to relieve pain and ultimately cure it so that I can continue walking?
1
Replies
-
Its probably a good idea to visit a doctor or nurse for proper advice though the old bag of frozen peas (covered) may help if you rest your heal on them for a while, then repeat as necessary. There are pads/supports you can wear in your shoes which cushion the impacts to help while the inflammation passes.
All the best, its miserable when I happens.1 -
I had it several times years ago. I learned an exercise that I do 3 times a week---always. It didn't come back. In bed--before you get up, point your toes hard forward as far as you can (count to 10) then point them back as far as you can (count to 10). Do 10 reps. Then take a good look at your shoes. You need comfortable shoes with a good support. I found Skechers work best for me with memory foam. There have been many threads running about this problem with good advice. You can do a search and get lots of information. Good luck.2
-
Yes.
If you want to deal with it, I recommend you don't mess about. Do. these. exercises. every. day.
http://www.cardiffandvaleuhb.wales.nhs.uk/sitesplus/documents/1143/5 Plantarfasciitis Exercises1.pdf
0 -
I've been through it twice on both feet at the same time. I was absolute agony. Every single step for months on end. Each time lasted nearly a year, and then resolved. In addition to stretching and icing, I found these to be incredibly helpful (they are socks you wear at night, but take some getting used to for sleeping):
3 -
-
Steroid injection was the only cure for me - instant relief!1
-
Being very vigilant with icing and stretching helps me immensely. My favorite stretch is where I stand on a step with my toes and let my heel hang down over the edge. I also keep a tennis ball under my desk at work. The biggest change I've had to make is to stop walking around barefoot at home. I always wear my Birkenstocks around the house now so that I'm getting plenty of arch support.2
-
I had to stop wearing sandals and especially flip flops and only wear shoes I could put arch support inserts into. After about a month of that it started to heal. For years I haven't really worn sandals or flip flops for more than an hour or two.
2 -
Stretch the achilles tendon. Every day! Can also stand on a tennnis ball.1
-
Figuring out the cause it critical - mine are over tight calves - so I have to really focus on them and stretch
Also if you can find someone in your area who does myofascial release therapy/masssge - it was a lifesaver for me1 -
You can get some relief (temporarily unfortunately) if you freeze a water bottle then roll your foot over it. Hope you feel better soon! Steroids are what made mine actually go away.0
-
When I first started exercising, I developed plantar fascitis in my left foot. Yoga really helped me, it knocked it right out. This is the YouTube beginner yoga video I used that got rid of the pain:
https://www.youtube.com/watch?v=v7AYKMP6rOE&index=3&list=PLOLgA0jyURof29Bx5TDerEe0YdaC2GgmR&t=569s
About roughly ten minutes in, there is a move where you place your foot behind you and very gently stretch. This move is what got rid of the plantar fascitis for me. It took a few times of doing this move, but it works. Yoga is great for easing and eliminating many aches and pains.3 -
For me it was stretches the ice bottle, I tried the heel pads, they helped. But the best help is I went to a running store even though I am strictly a walker. And they fitted me with shoes for what I do. No more pain.1
-
myofascial release works right away. walking barefoot on uneven ground or pebbles and stones and strengthening your arches and feet. stretching. Lots of good advice above about stretching the fascia which is like a glove that covers your whole body. Get a friend and a good movie and have the friend work on the soles of your feet, you can see how on youtube (hard to screw this up, really) , or find a myofascial release person in your area. I had a friend who was a therapist who got rid of this in one day, and it didn't recur.3
-
My was caused by just changing to a wider shoe . The foot doctor had advised me to wear a 2 or 4 e shoe . So I did and wow did that cause a mess. The only time my feet felt good was when I wore my old home shoes . Took me a year and a half to figure out the new size was the problem. I needed the regular width to support my hi instep1
-
I wore an overnight boot for about 8 weeks that I bought at Walgreens. My PF is completely gone. I had plantar fasciitis for about 7 months before I started wearing the boot.0
-
For me, it turned out that I had a very mild spasticity of my soleus (one of the calf muscles) treated with botulinum injection, yes now I can say I've had botox! Worked instantly and never came back2
-
I had to wear the boot overnight as well and I still have to wear it occasionally. Using a golf ball to roll out my Arch helps. Finding shoes or insoles that are appropriate for your feet can be critical. I have little to know Arch so most shoes have to much support. That combined with tight calves causes strain for me. Everyone here has had great advice. It seems like a lot of it boils down to stretch, have good for wear, and you may need to see a doctor.1
-
check out the yamana foot wakers - i love working my feet on these: https://www.yamunausa.com/products/foot-fitness-kit?variant=7180244271
-
i used a calf stretcher..........bought on amazon for about $15 i did and it worked great for me1
-
CRAZY ANSWER ALERT!
Hi there... I suffered for a long time and tried everything. Doctor was the worst of all these. I challenged a trainer with it once and she found the holy grail of relief. So foam roller stretching the calves to start, but that's not the crazy. The crazy is I got instant relief by using the same foam roller ON MY SIDE. Rolled all the way from ankles... when I stretched the HIP AREA... almost instant relief. That was years ago and I haven't had a problem since.
Joe
[Link removed by MFP Staff]0 -
Find a physical therapist who does ASTYM. It is specifically for plantar fasciitis. Buy SuperFeet orthotics at a running store. And, also at the running store, buy running shoes with a removable foot bed to put the orthotics into. It will make an amazing difference.0
-
Compression ankle socks. Just go on amazon and search plantar fasciitis socks. They are super tight socks. I wore them at night and sometimes during the day when the “walking on shards of glass” feeling kicked in again. I keep a couple pair on hand just in case, but haven’t had an issue in three or four years since I used the socks every night for a few weeks. Near instant relief and a bargain compared to those extortionate inserts the podiatrist sold me, which only aggravated it. Check the reviews before buying and make sure they sound legit.0
-
I dealt with it for 5 yrs did everything you can think of so I got tired of falling in the floor in the morning so I got a plantar fasciitis release best thing I could have ever did I wish I would of did it a long time ago feels so great !
0 -
I did nearly everything mentioned here other than the steroid injection. Significant loss of weight and a years worth of stretching (and shoe insert) finally set me free.
Don’t try and tough through the sharp pain. That only makes it works.
I still regularly stretch, even during the day under the desk. Any time I get a twinge or I think about it.0 -
I got a steroid shot and it cleared it up right away. A few other things, get new walking shoes frequently if you log a lot of miles and rotate between a few pairs. Also, do some walks with barefoot shoes once you get it under control and go barefoot when you can. A few show suggestions: hoka one for running, vivofit barefoot for walking and vionic sandals.2
-
Had chronic plantar fasciitis when I was 100 pounds heavier and walk more than 10 minutes, some days I needed the wheelchair because it was unbearable to walk. Haven't had them since.0
-
yes, I have had it for a few years. It's a painful condition to have. However, I rarely suffer from it anymore since purchasing proper fitted shoes with good arch support and cushioned heels, self messages and foot exercises.0
-
I had PF for about 2 wks. Finally decided to go see a doctor. They gave me the ankle boot and a few stretches to do. It didn’t work! So out of desperation, I turned to YouTube for advice. One guy claimed that a golf ball did the trick and it took about 3 days to clear up. I said to myself let’s give it a try! Took out the golf ball, made sure it was under the foot with PF and started rolling it up and down the area - I thought that I was going to pass out.😂 Stopped and took a few Advil’s for the pain. I continue to use the golf ball at home and work for about “3” days. Finally PF was gone and never had a problem every since - 2 yrs ago.0
-
I have had it off and on for years now. The worst time took over 18 months to mend, had lots of physio and some topical cortisone. Some mornings I had to use a walking stick to help me get out of bed and move around, it can be extremely painful and debilitating, Best exercises a physiotherapist can help you with, I did a calf stretch which helped me the most. Ice packs, tins of beans rolled around under the foot, frozen bottles of water under the foot can help too, rest and elevation when really bad, sometimes pain killers but I tried to avoid these as much as possible. It can be a long process my only advice is to not be too hasty getting back into walking as it can keep flaring it up. Exercise to strengthen and of course weight loss are the most important. Orthotics can help and good supportive shoes also. I never had it when at my goal weight but keep getting it now I’m struggling keeping the kilos off. there’s a lot of info for exercises on the net and they can be helpful to do as well. Good luck with it, I wish you all the best. 😀1
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions