Plantar fasciitis

I worked for a podiatrist for numerous years and have read a lot about PF. I really believe that the theory that PF is a lot based upon calf tightness and pain so that may be a key to helping deal with it. My current DPM has great information on his site - www.nwfootankle.com on non-surgical, non-orthotic treatments for PF, as well as shoe suggestions.

Biking IMO would be one of the best - but make sure you foam roll the calves out or get a massage to loosen them. I've been really happy with my results on the Tai Cheng Tai Chi program to keep my body flexible and loose.

I am dealing with a flare up now - second one within a month. I am in too much pain to even try to walk on it. I did do the elliptical on Friday which was the first day of the pain. My foot felt great afterwards and i was walking normally for most of the day afterwards. I was wondering if it had stretched all the right muscles the right way? Anyways, hobbling terribly Saturday and Sunday and some improvement today. I do not have funds for a gym so I do not know whether to get back at the elliptical of walking or not. Everything I have read says rest, rest, rest. So confused and want to get moving again.

Amazing how many of us suffer from - plantar fasciitis and heel spurs.

I've spent a lot of time and money at my podiatrist and the physical therapist in that office. Yes, it is relieved and after several professional treatments, it will go away. Unfortunately, It does come back, however.

I found that I can treat it myself with all of the suggestions in this thread (except the injections). I stretch and wear a splint for a few hours at bedtime and also wear a foot/ankle brace. The condition still comes and goes and I trust it will go for a longer time once I get rid of excess weight.

The pain and swelling does reduce my workouts so I proportionately reduce my calorie intake.

I have PF as well. Mine started in my left foot Dec. 2011 and finally went away about a year later. Now that I have started exercising more, it is now in my right foot. When I had PF in my left foot I did the cortisone shots for a couple of weeks and saw a physical therapist three times a week for about 2 months. This all became crazy expensive (even with insurance) so I decided to do the therapy on my own; which is basically the things everyone has posted; stretches, a frozen water bottle, tennis ball etc.. I do not encourage the shots as they are painful when injected and the numbness is only temporary; only lasting a couple of hours.

7 miles on the bike last night along with some strength training and the pain wasn't nearly as bad this morning. I still have an appointment with the podiatrist this afternoon. I have such flat feet I'd like some help with that, and perhaps a split to wear in the future.

I too have suffered from this...it was terribly painful-so bad I could barely walk sometimes. Inserts didn't help, shots didn't help...

I did several things that alleviated the condition completely. I've been pain free for YEARS.

Initially you'll probably have to use ibuprofen or aspirin to reduce pain and inflammation.

Do NOT go barefoot.

Stretch your feet before getting out of bed each morning-and do not let your feet touch the floor without putting on shoes!

Wear GOOD shoes. Earth (brand) shoes changed my life. They are pricey-but cheaper than an appointment with a foot doctor. Earth shoes have a recessed heel...which made all the difference. Other "good" brands did nothing for me. And no-I don't sell them. (Once you get sized you can even find them on Ebay- for about half price.)

Freeze a bottle of water & roll it under your foot-ten minutes on each foot. Feels wonderful and helps with both pain and inflammation.

Do stretching exercises...Example: Stand on a stair step, holding on with just your toes. Let the back of your foot hang over the edge and stretch your calf muscle. Don't "bounce", just stand there and let things stretch.

Lastly, learn foot massage. A good stylist/salon can teach you to do this yourself at home...or treat yourself at the salon.

I hope these suggestions help someone. They helped me. :flowerforyou:

I have this too--it started last week...today I went walking for about 40 minutes in my Vibram fivefinger Speed shoes and there was ZERO pain for the entire walk. I can't keep those doggone shoes on for long though--only a few hours before they start to hurt my feet (even before this PF), and after a couple of hours I took them off and felt the PF pain again. I can't/WON'T let it stop me from walking and exercising. It seems to have started with my new Tae Kwon Class and bowling league (i.e. increased physical activity--I dunno for sure though). I'll try some of these suggestions too!

Before this pain started in my foot/arch area...my knee started hurting me really badly first for a few weeks before this kicked in. My knee is now fine, but this pain feels like a knife, long nail or something sharp and excruciating is in the heel of my poor foot:grumble:

Boy, do I hate PF, this is my third year of living with it. I've done inserts, shots, custom shoes, etc. Be sure and stretch your whole leg, especially hip flexors and IT band (you know, after you get your fascia and hamstrings stretched out enough to actually be able to stand.) My podiatrist told me the triggers were 1) not having enough arch support and 2) walking/running on an incline. Thank you to everyone who suggested the water bottle trick, I have never heard that one and can't wait to try it out!

my husband has this and it is TERRIBLE. he finds that going to the pool and walking helps him a lot. maybe it will work for you too.

Ugh, I feel you! Mine was in the morning, but also any time I rested my leg for more then 15-30 minutes . . . very painful and frustrating! My doctor suggested a boot at night; I ordered it online. Worked wonders. I could feel it stretching out and apparently that is when the micro-tears heal(?). Who knew! Also, I used ice which was counter-intuitive because I thought it needed heat . . Additionally, I used something called "Foot Rubz" for dancers . . I bought them off Amazon. One for under my desk at work and kept one at home for the evenings/mornings. The first few minutes are a bit intense, but then magical . . . Been great for almost two years now . . . :bigsmile:

Edit: I have my boot (night splint) from here, but bought it off Amazon also.

http://www.birdcronin.com/

5 clients that I have had switch over to Vibrams had their PF go away. Sometimes shoes that have supports are the issue.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

i just found a youtube video and tried this 15 second (two times per day) exercise he said in three days you should notice a huge difference. WOW--I just tried it one time and felt INSTANT relief!:drinker: I'll continue to try this as well as the many other wonderful suggestions on this thread. THANK YOU OP for starting this thread!!!!!

This video is VERY short...less than 2 minutes--HTH someone else

Resolving Plantar Fasciitis

http://www.youtube.com/watch?v=BM4g6lRSA_E&feature=results_video&playnext=1&list=PL1B794B06FC6097C0

or

http://tinyurl.com/88r4384

I had PF and for me it was a simple matter of changing my shoes because at the time I was working 12 to 16 hours a day in retail as a manager and stood on my feet all day .... I found that for me New Balance have and still are the best shoes for me to wear on a daily basis ... to this day I still find my feet killing me the next morning if I had not work my new balances the day before (i.e. I chose to wear heels to a wedding recently .... I looked good but the next morning was TERRIBLE!!!)

This might be a little "woo-woo" for some people, but when nothing else worked I tried foot massage/reflexology and reiki treatments and it worked WONDERS. I went as often as I could afford (used the money I wasn't putting out for co-pays and shots) and it was like I got brand new feet. I went from barely able to stand first thing in the morning to painfree. (Not all at once, it took several treatments, but with every treatment it was better and better.)