Plantar Fasciitis remedies?

Wall push-ups helped me. I would take a break at work about every hour or two and do these for 2 to 3 minutes.

Really, the only thing that helped me was losing weight. It used to be so bad, I hobbled around almost all day long It's so much better now. I still get a twinge every now and then when I first get up in the morning, but it's almost completely cleared up now.

Agree with dad2seven. I finally went to a sports medicine doctor who had me do gentle calf muscle stretches three times a day. You can lean against a wall or anything really, do 30 seconds on each side three times each. It takes time but it does eventually help. In the meantime heel cups in your shoes will help. I haven't had a problem with it in a long time but still do those stretches everyday, as soon as I get up, before and after I work out and while I'm brushing my teeth before bed. Good luck!

I suffered from this for 5 years with no help, until I broke my foot. Now I am not suggesting you break your foot!! But what finally helped me was the walking boot they put me in. I asked my doctor about it and she said that the walking boot stretches that muscle and makes it finally relax, and if it ever flares up I can wear the boot again for a few days and it will strecth again.
About 2 years ago it started acting up. I wore the boot for like 2 days and it feels good again.
Not the more "normal" advice, but it is the ONLY thing that has given me long term relief.

Hope you feel better!!!

Stretch A LOT! I stretch my foot/arch out first thing in the morning after I get out of bed before I walk anywhere, and several times a day. Also, good arch supports help a bunch. I have had terrible PF for the last year or so - hoping weight loss will make it go away.

I am wearing a arch bandage pretty much any time I'm not wearing my Danskos or my walking shoes. I also stand on a stair with just the balls of my feet on the step and lower and lift my body. That stretches the tendon all along the bottom of your foot. Also, take a tennis ball (or any ball really) and roll your foot over it. That helps message the tender areas under your foot. I was told by an orthopedic nurse to do this as many times a day that I can remember to do it! It's working. Each day I feel less pain, but it's slow going! I don't wear the arch when I'm working out and wearing my cross trainers or walking shoes. I also don't wear it when I wear my Danskos.

I never had this problem before. I was wearing flip flops and I think that is the cause of mine. I usually only wear Dansko shoes because they have awesome arches built into their shoes. I have low arches and I need to wear shoes that support my arch. If you have shoes that don't support your arch .. this will not go away. It takes a few months to go away using home remedies too ... so don't give up!

Hey chica check out this link

http://www.plantar-fasciitistreatment.com/

Symptoms of Plantar Fasciitis? (like you don't know the symptoms :bigsmile:
The most common symptoms of plantar fasciitis are:

•pain and tenderness in the bottom of the heel;
•pain at its worst (sharpest) first thing in the morning;
•pain that progresses into a dull ache by the end of the day;
•possible mild swelling;
•heel pain after walking or standing for a long time;
•pain that develops gradually;
•pain that affects only one foot;
•difficulty bending the toes towards the shin (called “dorsiflexion” of the foot).

Causes of Plantar Fasciitis
You are more at risk of developing plantar fasciitis if:

•you are overweight or have suddenly gained weight (e.g. during pregnancy);
•you frequently walk or stand for a long time (in particular if on hard surfaces);
•you your foot arches are excessively high or you have flat feet;
•you have excessive pronation of your feet (your feet roll inwards when you walk);
•you suffer from tight Achilles tendons or calf muscles;
•you wear shoes that don’t fit correctly or are worn out, providing no cushioning or support;
•you are are an athlete who runs long distances or has recently increased distances.

Plantar Fasciitis Treatment
The first step is to eliminate the activity that caused the inflammation. You should:

•change your exercise routines to reduce stress on the plantar fascia;
•rest, elevate and ice your foot repeatedly during the initial stages of treatment;
•avoid running and walking, instead doing such activities as swimming and cycling;
•consider a course of over-the-counter anti-inflammatory medicines such as aspirin and ibuprofen to help reduce pain and discomfort, although you must seek medical advice prior to taking any medication.
After completing the initial rest and recovery stage, you should adopt a holistic approach to treatment, attacking the injury from multiple angles. These include:

•wearing special plantar fasciitis shoes that protect and support the plantar fascia;
•buying shoe orthotics to cushion the plantar fascia;
•wearing plantar fasciitis night splints;
•wearing a plantar fasciitis sock;
•taping the plantar fascia;
•plantar fascia massage; and
•most importantly, strictly follow a proven treatment program.

Hope you get to feeling some relief soon :flowerforyou:

I had it in my left foot about 3 years ago. Tried everything but nothing helped. Finally had a cortisone shot in my heel. After about a month, I have had no pain since. Then it flared up in my right heel. Back to doctor, had the shot. Took closer to 3 months this time, but I have been pain free for a couple months. If I do long walks I sometimes have problems for a day after, but stretching and rolling my foot across a frozen water bottle usually helps. Good luck!

I'm taking an anatomy and kinesiology class this semester and we discussed this, actually. My instructor, who is a Certified Athletic Trainer, said the best thing to do is use a rolling pin. Yes, a rolling pin that you would use for dough in the kitchen. Roll your foot along the rolling pin and it helps stretch out and flex the fascia. Just keep doing it as often as you can. I don't think you want to limit the movement or flexibility of your foot, because then the fascia will inflame and tighten again, so not sure if an ankle brace during the day is a good call. Hope the rolling pin helps!

I had the same problem, and nothing I did helped. I tried stretches, more arch support, inserts, rolling an iced water bottle under my foot, etc.

I poked around online and found that a lot of runners (if that is what is causing it) solved the problem by starting to run barefoot or with Vibram Five-fingers. I bought a pair and within weeks was running with zero pain and not hobbling around all day. And my feet stopped going numb after jogging a half a mile (if I even made it that far!) The whole idea is that running barefoot/minimalist shoes rebuilds the natural support your foot loses by wearing shoes that have too much support. I've definitely noticed my feet are way stronger, which also helps with my Irish Dancing! I've also not rolled an ankle since I got them either. i would imagine just using your feet naturally like that would be more effective than the towel scrunching exercises.

I've even noticed a big difference when I have to wear dressier shoes to work vs. days i get to walk around in my Vibrams all day.