Planter fasciitis

[Missy1965]

I was just wondering if anyone had some ideas for planter fasciitis. It's hard for me to get in walking when my heel hurts so much to walk and stand on. I've used ice, taken ibuprofen, taped my heal and arch and I've also had cortisone injected in it.

[trainer]

Sounds like you have tried all the obvious things. I assume you have seen a dr? What about orthodics for your shoes? What about your shoes, have you talked to a professional sports shoe place? I have never personally suffered from this, but people I know who have swear by simple things like ALWAYS stretching multiple times a day, wearing proper shoes for your feet, icing as soon as there is even the least bit of tightness.

[Gershon]

The only thing that will work is extreme rest. It may take up to a year of very little walking to fix it.

After the pain is completely gone and you start walking again, stop at the slightest pain or it will come back. 

If you don't tread this problem gently, it will come back.

I suggest swimming to keep in shape.

[Heybales]

Ditto's to extreme rest, which is hard for a body part used for everyday movement, which means no extra should be done.

I actually got orthotics in all my shoes, or traded among infrequent shoes. And actually healed while doing some exercise.

If I'd discovered unequal leg length at that time, probably could have healed even faster since shorter leg received more pounding ever so slightly.

Unless it's a bone spur type issue, healing the tendon takes a long time and it needs total support during that time - hence custom orthotics.

But Podiatrist isn't the only one making them, check out some running stores, or if you watch it done, can order online and do your own impressions. Did that with a carbon fiber set for bike shoes, very thin format, which I still use.

Use them still in all shoes that are NOT flexible as the foot is designed to be, those stiff shoes leads to compensation, leads to injury if enough stress piled on.

And Good Feet store is NOT custom orthotics, no matter their claims.

Beyond swimming for cardio, you can also do lifting, but not feet supported, so machines. But still better than nothing.

[Gershon]

Missy,

You used heel in the singular. I'm assuming you only have the problem in one foot. If so, you can use crutches for awhile, too. 

I'm not a doctor or any kind of sports medicine expert. I've noticed this is one injury that seems to be chronic for people, especially if they go to doctors. I haven't been to a doctor in 21 years as I consider them to be irrelevant.

If it were me, I'd use the crutches as much as possible for a month and take Ibuprophen to control inflammation. Do not use the lack of pain from the Ibuprophen to indicate the injury is healed. 

Meanwhile, I would suggest swimming if it's convenient. If not, you can work on upper body strength or core strength. Avoid any squats or activity where you stand on the balls of your foot. That will stretch the tendon.

When you resume exercise the musles connected to the tendon and the muscles that protect the tendon will be atrophied. Don't get excited. Most people have atrophied muscles everywhere. It will take time to strengthen these muscles and I mean LOTS of time.

Here is why, in my opinion.

You can't really start to build muscles in the critical areas like the feet, ankles and knees until you can walk without any pain. The reason is most people will feel the pain before they get tired. The proof of this is people walk and run through injuries. Therefore, it's not possible to strengthen the  muscles before experiencing pain and damaging injuries.

I've walked over 2,200 miles since February, and it has only been recently where I no longer need days off for minor pains (1 out of 10).  Now I can't walk into pain before my muscles get tired and progress is rapid.

[Elansc]

i saw a physiotherapist and he showed me a few great foot stretches and it worked like a charm -- mine was so painful that i was hobbling around and now I rarely feel it (and when I do it is a reminder to stretch).  Oh, and I buy much better shoes now.

[Missy1965]

Thank you for all your replies.

[SarahOR]

I've been batttling this as well.  I few tricks that have worked for me - using a tennis ball for stretching/rolling and then keeping golf balls in the freezer for more firm rolling/stretching.  Standing wall stretches help and I do calf raises while standing on a step for more stretching.  I honestly don't want to rest my foot completely - which is preventing healing.  I've cut out running and don't do strength training activities that put pressure on my feet (ie jump squats).  I'm a big believer in the frozen golf balls!!  Good luck! 

[Missy1965]

I love that golf all idea, thank you for replying. I'm the same way I don't want to just sit around for this issue or I'd be sitting all the time. I don't do any jumping or anything that would put to much extra weight on it. As far as shoes go I only use the best I can afford, and I do have orthotics in them as well.

[SunsetRunner]

Good morning,

                             I've been suffering from PF for a few years now and It has just recently flared up again. I did Physio for it with stretching and needles and what not. ( I don't recommend the needles as its very painful but i was desperate lol so I said "go for it" )  From what I have come to conclued is rest and stretching are the best options for most. For me rest is something I have a super hard time with as my job requires me to be at a fairly high fitness level and running or some form of,  is a daily occurance. So I don't really have a solution but I do feel your pain and just thought I'd chime in 🙂  Stretch Stretch Stretch and comfy shoes around the house ie Crocs cusion well and releive the pain until my feet have warmed up and I can function after first getting up in the am 🙂

[Jarede]

I started using Tumuric capsules for pain on top of advil.  I find this helps alot.  Also - swimming only.

I saw where it can take up to a year to have the swelling and pain decrease? So be it - 

I looked into surgury but there is no gurantee....so forget that. 

I am relieved I am not the only one with this issue.  It sucks!

[joanf]

I had this problem about 18 months ago.

I didn't go to the doctor but researched on the Internet.

I could not stand on my foot at all - was excrutiating pain. Worse pain at night after allowing foot to settle.

I did the exercises and ice but they did not do much for me.

I taped up my heel (special tape from chemist) very, very tightly (found Utube video that explained exactly how.) It's very important to tape it in the correct manner for maximum support. I wore this day and night and changed it (every 2 or 3 days) when it loosened and was no longer any support.

I bought orthotics placed them in quality gel runners and wore them constantly in the house day and night (whenever I needed to walk). All my friends thought I was wierd but I couldn't put my foot to the floor without them! Took months to settle down. I did NO exercise walking, only essential walking for shopping etc. After afew months it eventually it settled down.

Now it is better I still wear orthotics in all my shoes and joggers, I also have orthotic thongs for around the house.

I am 70 now, have never been a runner until a couple of months ago and can jog without stopping for about 3 or 4 kms with no effect on my heel - completely healed.

[josephz2va]

There's a website with supplies based on PF

http://www.footsmart.com/health-resource-center/foot/plantar-fasciitis

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You can also search Amazon for Dorsal Night Splint - Size: Men's 10-1/2-16, Women's 10-16 by AliMed

And I would recommend SPRI Hot/Cold Therapy Foot Massage Roller

I don't know if Tommie Copper is a gimmick, but Tommie Copper Women's Recovery Thrive Ankle Sleeve for foot compression if you've done long walks or walk constantly.

[Gramps50]

I have had PF several times. Stretching several times a day helps but don't over do it. I also put wedges in my shoes, got these at Walmart. I think what helped most  was the foot brace I bought that I would wear while sleeping & while sitting in the recliner watching TV. The brace is designed to keep the foot at the proper angle.

[gerrymcd]

I've found stretching and foam rolling my legs make a huge difference, and can help clear up a PF 'niggle' faster than any other course of action.   I've also found barre exercise really help prevent a reoccurnace. 

[Shlomo-T]

Definitely see a podiatrist.  I had plantar fasciitis 4 years ago. About five weeks off running, and a regimen of naproxen, stretches and icing helped. But the key to prevent recurrence was a pair of prescription, custom-made orthotic insoles (partly covered by most insurance) which I can easily slip into any pair of shoes.  The weeks off of running can be agonizing to depressing, but you will heal and you will be back.

[GoldaT]

I have plantar fasciitis as well  --- have found that orthotics make a big difference.  Just make sure that you get a proper fitting from an orthotics specialist --- not the commercial stuff you find at the drug store or other locations where they sell the mass-produced "orthotics".  Your doctor should be able to refer you to a specialit.  Best of luck. 

[Shlomo-T]

Golda, I totally agree. Store-bought orthotics did nothing for me. Perscription custom-made orthotics ordered by my podiatrist from a plaster-cast of my feet did the trick for my plantar fasciitis. A pair will last for years. Ask for an athletic model if you do a lot of running.

[GoldaT]

Thanks for your response. I don't run --- have metal plate in right ankle
due to bad break. Sometimes can barely walk --- but thanks to FitBit Flex
"motivational" lights and vibrations, keep on steppin' and watchin' the
numbers climb. Good shoes and proper orthotics definitely do the trick.

[Shlomo-T]

That's inspiring, Golda! Thanks.