Post by RoxMonster on Oct 21, 2017 15:59:41 GMT -5
Has anyone had this and done home treatment that has worked? I have had the symptoms of it for about a month now. From researching online, my symptoms match 100% what they say. I am really trying to avoid going to a doctor for this right now for money purposes--having to first go in just to get a referral and then going to a podiatrist after that. I obviously will go if I absolutely have to, but I was hoping to try some home remedies first.
So if you have had this and had luck with something you can just do at home, what has worked for you? I am so tired of having foot pain; I just want it to feel better.
I did a lot of stretching as soon as I woke up, before my feet hit the floor. There are sleep boots that keep your foot in a flexed position, too. Good luck - plantar fasciitis is no joke.
stretching when I woke up and during the day. Ice before going to sleep. Get crocs (don’t judge I know they are hideous) to walk around the house. DON’T walk barefoot even for five minutes. Switch to supportive shoes, flip flops etc. Olokai flip flops are cute and supportive. Born and Clark shoes. If you run/workout get fitted for running shoes and get new ones the moment you start feeling discom. I wear Suacony Guide 10. I usually need to change my running shoes every three months or I start flaring up again but that will depend on your workout frequency. Compression sleeves for your calves may help. Good luck! I know how painful it is.
My dad had it when I was a teen. He ended up not doing cortisone shots and treated with supportive shoes and never being barefoot. I feel like it took over a year to resolve. I don't know that I'd be as patient. Drugs are good, man.
Post by RoxMonster on Oct 21, 2017 16:56:19 GMT -5
Oh man, I love going barefoot around the house when it's warm out. But I will give that up to get rid of this pain.
So, I don't know that I can do the sleep splint. I get claustrophobic very easily and also run warm when I sleep, and I feel like that would give me anxiety :/ But I will try to wear my supportive shoes.
My main exercises are biking and hiking. I do have very supportive, sturdy hiking shoes and replace them every year/300 miles. It doesn't feel *too* awful once I get going, but man. First thing in the morning I can't even walk or if I've been sitting for awhile and then get up. I've also been really bad about wearing super unsupportive ballet flats to work where I stand/walk all day. So yeah. Ugh.
I’ve tried and failed all the conservative treatment. The only thing that brought relief was getting so pregnant that walking was uncomfortable and thus only walking a bare minimum. Now that I’m talking babyharpy on walks, my symptoms are coming back. Once I get my fucking hands operated on, I’m going back to the podiatrist for a new MRI and probably surgery.
So I’m not helpful at all. I hope the conservative treatment works for you. I recommend getting a pair of Vionic slippers for around the house. They really help.
Stretches that work on your calves, and before you get out of bed stretch your toes towards the ceiling. there's something called a strasburg sock that's not quite as heavy as the sleep boat that might be easier for you to sleep in. I needed to get custom orthotics through my podiatrist and prescription strength antiinflammatories ultimately. And do all the stretches and the sleep sock/boot and better shoes. And icing.
I don't go here but can add to your question. Calf Stretching, icing (freeze a 20oz water bottle and roll your foot over once frozen) night splint, not going barefoot, supportive shoes, you can try off the shelf inserts (look for ones with rigidity through the arch, like SuperFeet). Also you could try a dorsal night splint which is a little more manageable than the ski boot style one...however it isn't adjustable like the the ski boot style one. Some people just do one night splint and rotate from foot to foot every other night
Post by adeliepenguin on Oct 21, 2017 17:27:41 GMT -5
I second getting the sock and stretching, but wanted to say one other thing. I didn't realize at first that when I sat on my sofa, I was sitting on my foot in a hyperextended position. I know this sounds ridiculous, how could I not notice?, but I just thought you should just take a real inventory of your "posture" throughout the day and make sure you aren't making things worse by sitting on your foot.
When I was first diagnosed somebody here mentioned doing the alphabet with your feet before getting out of bed. I do that every morning and it helps. Also do the stretches three times a day (or more) and don't wear cheap shoes that don't offer any support (I spent a small fortune on new shoes). Do you have high arches?
Oh man, I love going barefoot around the house when it's warm out. But I will give that up to get rid of this pain.
So, I don't know that I can do the sleep splint. I get claustrophobic very easily and also run warm when I sleep, and I feel like that would give me anxiety :/ But I will try to wear my supportive shoes.
My main exercises are biking and hiking. I do have very supportive, sturdy hiking shoes and replace them every year/300 miles. It doesn't feel *too* awful once I get going, but man. First thing in the morning I can't even walk or if I've been sitting for awhile and then get up. I've also been really bad about wearing super unsupportive ballet flats to work where I stand/walk all day. So yeah. Ugh.
Thank you for the advice so far.
Try the splint - I also run hot and generally stick my feet out of the covers. It never bothered me. It's pretty open and it really was the thing that helped me the most. For $20, it's really worth trying.
And splurge on the vionic flip flops and wear them at home all the time. Don't even walk to the bathroom barefoot.
Post by firedancer10288 on Oct 21, 2017 19:05:53 GMT -5
I had it for 2 years and none of the traditional stuff worked. I finally had the surgery last September. No more heel pain, but I have arthritis in my foot and ankle now.
I've had it almost a year now, and I stretch daily, roll a golfball under my heel, wear Birkenstocks at home and Clarks at work... I have a compression sock that I also wear on bad days (I just completed a half marathon two weeks ago, which made things flare up again for a while - it was very manageable after the first six months, and is almost back to my "new" normal, which is slight pain after being inactive for a while).
Weighted calf raises have been the most effective exercise for me. In combination with the golf ball, it makes me pain free most days!
Post by 2boys2danes on Oct 21, 2017 21:30:04 GMT -5
I had the release surgery many years ago after suffering for a couple of years with some very painful bouts of PF. No problems after that! I hope you find relief soon!
When I was first diagnosed somebody here mentioned doing the alphabet with your feet before getting out of bed. I do that every morning and it helps. Also do the stretches three times a day (or more) and don't wear cheap shoes that don't offer any support (I spent a small fortune on new shoes). Do you have high arches?
I was going to suggest the alphabet trick too. Any time you can. I do it at my desk during the day and it helps a lot.
If I know I'm going to be on my feet for long stretches, I go to trusty Dansko clogs. Sneakers are New Balance. I love my frozen water bottle. Pilates also helps me stretch my calves (you can YouTube calf stretches).
Dansko are expensive, but last for years. I think they're well worth the investment.
I was hobbled by plantar faciitis in both feet when DS was a toddler. I could barely walk and when I did it was like walking on Lego bricks.
I saw my PCP who suggested conservative tx before moving onto a podiatrist since I have significant bone spurs in both my heels which he felt a podiatrist would insist on dealing with surgically. PCP wrote me a script for a strong NSAID, stretching exercises and turfed me to an orthopedic shoe store for semi-custom orthotics. The man there suggested certain shoe brands (most were shoes he didn't carry, btw) for everyday. He suggested Birks for indoors and New Balance and orthotics in pretty much anything else.
He also said a 1-2" heel would be beneficial in rotation with flat shoes. Over time I have branched out into other brands- Vionic are awesome, I usually wear Ryka or Asics for exercise, Merrill's for hiking and I buy OTC orthotics for my other shoes. I like Danskos for standing, but not for walking distances.
It took time, but I am completely symptom-free. My bone spurs are still awful looking on xray, but they don't bother me at all.
I just got a shiatsu foot massager yesterday that is supposed to help. One of the settings mimics rolling your foot on the PF roller that they sell. I like it so far!
Post by RoxMonster on Oct 22, 2017 10:02:47 GMT -5
So, this morning I laid in bed stretching my foot and doing the alphabet for about 5 min, and for the first time in two months, I had almost 0 pain when getting out of bed and walking to the bathroom! Today I am going to get a foam roller and look into calf stretches I can do. Thanks for all the tips!
(And I will reluctantly give up walking the house barefoot lol).
Post by aprilsails on Oct 22, 2017 12:32:09 GMT -5
Mine is flared by playing Ultimate frisbee and I can’t find orthotics that work well in cleats (which have zero arch support). I tape up my arches with KT Tape which has worked wonders for me over the past three years. I also use it anytime I go hiking, etc. I find as long as I manage my symptoms and ensure that I don’t make it worse playing sports, then I can walk around barefoot all I want.