Plantar fasciitis?

[oregonpachey]

I seem to have developed this, ugh. 

Are there any stretches or things I can do to help with the pain? I can't take Advil or Tylenol for a couple of weeks because of a medical procedure. 

[sewf]

Do you wear insoles? I have some Dr. Scholls inserts (specifically for plantar fasciitis) hat pretty much stopped any pain for me. I work retail, so I am on my feet 7 hours a day. Also, I ALWAYS wear shoes, even in the house. Well, slippers. But it helps my foot land right.

[sewf]

Oh, and pointing and flexing your feet for a bit before getting out of bed is supposed to help, too.

[fuckyourcouch]

I would ask in h&f

[clseale]

Do you have a foam roller or a stick? Lots of times it can stem from tight calves. There's also the Strassburg sock.

[oregonpachey]

I am heading to Target tonight so I will definitely pick up some insoles. I will also look into a foam roller. Thanks!

[dancingirl21]

I post primarily on another board but wanted to respond, as I suffer from PF as well. Mine comes and goes. The last bout lasted over a month and was so bad, I was limping around everywhere. Try these stretches:
1. Sit with your legs straight out in front of you and put a towel around your foot. Pull it towards you.
2. Stand on a step with just your toes on the step. Hang the foot off using your body weight.

The most important thing for me, though, is to wear orthotic sandals in the house pretty much always. Going barefoot makes the PF flare up for me. I got these and they are great!
www.amazon.com/Orthaheel-Vionic-Sequins-Orthotic-Sandals/dp/B00DZB9V9M/ref=sr_1_2?s=apparel&ie=UTF8&qid=1453518617&sr=1-2&nodeID=7141123011&keywords=Vionic+sandals

I also tried these in athletic shoes but found them sort of uncomfortable. Some people swear by them.
www.amazon.com/NatraCure-Plantar-Fasciitis-Wrap-One/dp/B00PFZFD8Y/ref=sr_1_2?ie=UTF8&qid=1453518698&sr=8-2&keywords=plantar+fasciitis+wrap

I wear these in all my flats now and they give great support and seem to help a lot.
www.amazon.com/Scholls-Pain-Relief-Orthotics-Heel/dp/B0039NN17O/ref=sr_1_1?ie=UTF8&qid=1453518756&sr=8-1&keywords=plantar+fasciitis+dr+scholls

Good luck!

[pixy0stix]

If you can, go to a PT. People always think it's their feet, but usually it's a deficiency in your hips/gait. For me, I was tilting too forward with my pelvis and causing it.

[toepick]

The thing that saved me was a sleep splint. I have this one: www.amazon.com/gp/product//B00591X1ZQ/ref=twister_dp_update?ie=UTF8&psc=1

And never go barefoot. Always wear supportive shoes. Go ahead and splurge on the sandals posted above by orthaheel.

[MrsAxilla]

Jan 22, 2016 22:15:17 GMT -5 pixy0stix said:

If you can, go to a PT. People always think it's their feet, but usually it's a deficiency in your hips/gait. For me, I was tilting too forward with my pelvis and causing it.

Yes!!  You told me this, and I went to an osteopath.  She gave me ONE adjustment and it totally went away.  Tragically, she switched practices and is no longer on my insurance.  Thanks Obama!


In the meantime, freeze a water bottle and roll it on your feet.

[katandkevin]

Freeze a bottle of water and start rolling your foot on it multiple times a day. Stretch your feet before you get out of bed. Also, I would go see a podiatrist and a PT.

[aprilsails]

A trick for stretching out your feet in the morning is to write the alphabet with your toes.

I don't know if you play sports at all but I couldn't fit the arch support insoles into my cleats. Instead I use kinesiology tape to tape up my arches. It has seriously changed my life and kept my PF under control the past 3 years.

[joenali]

I wore this every night for a couple of months. It's called a Strassberg sock.

[jaylea]

I recently finished physical therapy for this. It's miserable.

Stretching calves/ankles, rolling a tennis ball or frozen water bottle under your feet.

Super feet Green inserts for your shoes.

[pixy0stix]

Jan 22, 2016 22:22:19 GMT -5 MrsAxilla said:

Jan 22, 2016 22:15:17 GMT -5 pixy0stix said:

If you can, go to a PT. People always think it's their feet, but usually it's a deficiency in your hips/gait. For me, I was tilting too forward with my pelvis and causing it.

Yes!!  You told me this, and I went to an osteopath.  She gave me ONE adjustment and it totally went away.  Tragically, she switched practices and is no longer on my insurance.  Thanks Obama!


In the meantime, freeze a water bottle and roll it on your feet.

See! I actually do know things.

[silva]

Write the alphabet with your feet that help me.

[Deleted]

Agree with everyone who said to use an insert in your shoe. Arch support helps a great deal, so don't go barefoot and don't wear shoes like converse. Rolling a tennis ball under your foot also helps make it better.

[1confused1]

Roll a golf ball under your foot. It hurts but will help.

[claudiajean]

Jan 22, 2016 22:21:07 GMT -5 toepick said:

The thing that saved me was a sleep splint. I have this one: www.amazon.com/gp/product//B00591X1ZQ/ref=twister_dp_update?ie=UTF8&psc=1

And never go barefoot. Always wear supportive shoes. Go ahead and splurge on the sandals posted above by orthaheel.

I was going to say the same thing. After months of trying stretches and different shoes, a splint worked wonders.

[firedancer10288]

This is probably not what you want to hear, but mine is so bad we are now discussing surgery. It's been 6 months of near constant pain. I've tried rest, new shoes, inserts, PT, chiropractor, and cortisone shots. No relief. I've gained 10 pounds since June because I haven't been working out (though I've recently started yoga and that doesn't bother it).

[spedrunner]

freezing a water bottle then rolling my foot on it, helped!

A tennis ball (HELPS)

But honestly, what help most? MY podiatrist gave me these little inserts for my shoe , i laughed when I saw them.........after about 2 weeks, my plantar fas. was pretty much gone/under control!

[dirtyred]

Jan 23, 2016 7:37:21 GMT -5 firedancer10288 said:

This is probably not what you want to hear, but mine is so bad we are now discussing surgery. It's been 6 months of near constant pain. I've tried rest, new shoes, inserts, PT, chiropractor, and cortisone shots. No relief. I've gained 10 pounds since June because I haven't been working out (though I've recently started yoga and that doesn't bother it).

I had PF surgery about 5 years ago and it is a lifesaver!  I was paranoid and wore the post-surgical boot longer than I was told to because I wanted to make sure that sucker was healed before I started walking around like a normal person.

It can still flare up, so I continue to wear shoes in the house and stuff, but no more night splint, and I can wear cute shoes if we go out for an evening.

[jenbugwi]

Everyone has hit on most of what worked for me---I used to roll my feet on a rolling pin on the floor and also used a splint at night. It is also important to always wear good shoes. Once I started doing that, my issues practically disappeared. Well worth the splurge on the shoes.

[firedancer10288]

Jan 23, 2016 8:41:48 GMT -5 dirtyred said:

Jan 23, 2016 7:37:21 GMT -5 firedancer10288 said:

This is probably not what you want to hear, but mine is so bad we are now discussing surgery. It's been 6 months of near constant pain. I've tried rest, new shoes, inserts, PT, chiropractor, and cortisone shots. No relief. I've gained 10 pounds since June because I haven't been working out (though I've recently started yoga and that doesn't bother it).

I had PF surgery about 5 years ago and it is a lifesaver!  I was paranoid and wore the post-surgical boot longer than I was told to because I wanted to make sure that sucker was healed before I started walking around like a normal person.

It can still flare up, so I continue to wear shoes in the house and stuff, but no more night splint, and I can wear cute shoes if we go out for an evening.

Good to hear! I have an appointment with a new podiatrist on Thursday. My original dr won't discuss surgery until it's been over a year. He said 90% of cases heal on their own by then. Obviously I'm normal, and I've reached my breaking point. Chronic pain sucks!!

[cabbagecabbage]

I got it from running in old shoes once. It lasted a couple months.

I watched youtube videos on stretches and exercises to help and they really helped. I used body weight, a tennis ball, a roller, and my hands to keep it moving every day for 15 minutes or longer. I also bought a compression sleeve for my arch and wore it for a long time. Since then I cannot wear flat soled shoes. No ballet flats or flat sandals or cheap flip flops. Its not worth it.

[duff]

I wound up having the surgery to fix it, but I blame it on being stupid and continuing to train for and run a couple of marathons when it was already pretty bad.

Now it's flaring up in my "good" foot, but a combination of the frozen water bottle and using KT tape on it has been enough to help.

Good luck! PF is the absolute suck!