Plantar fascitis advice please!

[ginghamstarfish]

Anyone good at solving puzzles? Have had P F a few years ago so I know it's what I have. Can't figure out what to do now. Became disabled last year due to knee and have been wearing trainers most of the time as they are supportive, with good arch support (have high arches) and non slip in rain etc. Have an indoor pair and outdoor pair, both Reebok. Anyhow a few months ago when it got warm I changed to sandals, mules etc, all with good arch support (Clark's). Now have PF and don't know what to do for the best. I have a massage roller, do stretches etc, but can't seem to find any footwear comfortable now. Strangely it's not worse in the morning, which i know is usual with P F. Trainers now hurt my arches, seems like too much arch support. I have an assortment of insoles and have tried every combination. Any ideas as to what I should do?

[OatcakeCravings]

Sketchers trainers with memory foam are your friends here. I feel your pain, I had PF a couple of years ago and they were the only thing I could wear for about 6 months.

[ginghamstarfish]

Thanks, have seen sketchers mentioned before, will have a look.

[spankhurst]

Poor you, OP. PF is a bitch. Would MBTs be worth a try? I got PF from wearing completely flat dolly pumps all summer. Might Fitflops work for indoors?

[Debinaround]

I saw this on tinternet. Don't know if it's anything you have already tried.

[Woodsageseasalt]

The only thing which sorted mine out was seeing a physiotherapist who was trained in the use of kinetic taping. She applied the tape, stretching it at certain points to adjust the muscle/ligaments. It gave instant relief, and I could weight bear the next day. It is now about 80% better, although I need to keep an eye on it and do my exercises. Huge sympathies, it is so painful. X

[thesandwich]

Taping has really helped me.

[Myredrose]

Fitflops worked for me, sympathy in buckets here, it's so painful. I tried the cold can on the affected area too, I was on crutches at one point.
I can't wear flats at all now.

[converseandjeans]

I have had this for about 6 months now & the only shoes I have worn all summer are crocs for round the house (never in public!) and some new Birkenstocks. Seems to help. Now the summer is gone I am wearing some wedge heeled boots for work and they are surprisingly comfortable. I have started a diet in the hope that if I lose some weight this might help. Otherwise hoping for some tips from others.

[makingmiracles]

The only thing that completely got rid of it for me was to lose weight, everything else I tried just helped a little but was still painful. Obviously that's not a helpful suggestion if you are not overweight.

[Shemaybelittle]

Taping is great, as is deep tissue work on the soles of the feet. Gel heel inserts in shoes will help as will splinting the feet during the night.

[Stellar67]

Taping and orthotics.

[SummerSazz]

Fit flops when it's warm, low/med heel reiker boots for outside and gel heeled insoles in trainers. M and S padded heel smart black boots. It's what I've lived in for 2 years

I had physio strapping initially but didn't do masses to help

[Sierra259]

A slight heel can be more comfortable for PF as it takes some of the stretch off the fascia. I would also recommend getting a physio or podiatry (biomechanics assessment) referral. You may need more targeted stretches (are you holding them for at least 30 seconds? Most people don't hold for long enough) or strengthening. Or even custom insoles.

My brother's a physio and says they get loads of PF referrals at the end of the summer from people wearing flip flops etc!

[converseandjeans]

making diet it is then. Did you have to lose much before you noticed a difference?!

[makingmiracles]

I lost 3.5st in total but I felt relief after I'd lost about 2st.

[converseandjeans]

Thanks making that's the target then :)

[makingmiracles]

Good luck! I still remember the pain of PF now, hobbling around like an old lady at 27!!

[ginghamstarfish]

Thanks all for the info and sympathy. When I had it some years back it was due to flipflops! Moved to hot country and lived in them. Anyhow this time I'm baffled because I've gone from good arch support to another good arch support - just different I guess? The only flat things I wear are slippers for maybe 10 mins morning and night, but have had them for a few years with no probs. Anyhow, I will also try the kinesiology tape and look on YouTube about applying it (already have it for my knee. I am overweight too and I know that's not helping.

[cece]

I have special prescription insoles that the podiatrist gave me - they help a lot and I also do exercises that he gave me to do.

[Leo35]

I had shoes with a small heel and used insoles/arch supports (are those othotics?). Massaging the sole of my affected foot helped, and I was advised to put my feet into the air, in order to let the waste from the massage be taken away with the blood. A physio recommended I do this and I think that this did speed up my recovery.

The spiky massage balls, the sort that you use in Pilates classes are fab. And not too expensive. Hope that it clears quickly, it's horribly uncomfortable.

[ReallyTired]

My son has this an ASIC supportive trainers help him. Ideally you need to visit a running shop where you try out various trainers on a treadmill and some watched as you walk.

Exercise is the best way to sort out PF. There are exercises on YouTube. Walking about barefoot helps strengthen the arches.

[Ticketybooboo]

I lived in Birkenstocks- they make an innersole to put in other shoes if you find they help. Very painful condition- hope it improves soon for you.

[febel]

Ooooo....I too have this (have had it for years thanks to make up of feet) and not heard of taping for it...must give it a go. I was told to wear shoes which weren't dead flat (trainers are good...but not the fashionable very slim ones..the mesh slipper type ones) Sister (also has it) found Sketchers good, I find them ok until they are getting older then my feet hurt. Shoes which lace up (so they fit properly) or sandals such as fitflops or birkenstocks. However, what suited me and "cured " me were customised orthotic soles...nothing else really worked. (I have v high instep, narrow feet and over pronate as I have over flexible ankle joints)

[Debinaround]

Febel can you tell me who makes custom insoles please? Are they very expensive?

[ReallyTired]

If you have extreme issues and are over 16 you can get custom made insoles off the NHS. Alternatively a private physio or podiatrist will make insoles for you. Full custom made insoles are very expensive and you will be looking at about £300.

My son's insoles are partially bespoke and cost £150. The private physio scared his foot and chose off the peg insoles that fitted his foot and supports his foot where he needs it. It cost me £150 including the consultation. My son is still growing and I didn't want to spend £300 his insoles.