Any plantar fasciitis sufferers out there?

[longingforsomesleep]

I'm fairly sure from googling and talking to a physio that I'm suffering from plantar fasciitis. Started in December when I had a very long day xmas shopping wearing boots with a thin hard sole. But it seems to be getting worse not better. Lately I'm in agony when I get up on a morning or even stand up after sitting for a short while. I could hardly walk this morning and have developed a sort of shuffling walk. Both heels are equally painful. Resting isn't an option - not with kids, dogs and a job!

I wondered if anyone had any advice?

[piratecat]

me. my dad, and apparently since last week another member of my family.

My biggest bit of advice, but some insoles that raise your arch immediately.

ebay sells them, be prepared to pay about £15 for them, as cheaper ones will not have the support. The relief will be huge, don't wear anything flat from now on, invest in a few pairs if you can. I even have them in my ugg style slippers (they are the only type of slipper that will allow me to put the insoles into)
I also stopped wearing, and frankly couldn't wear, any flip flops. I bought birkenstocks, and never went bare foot in the house anymore. Also bought fitflops.
The combined use of all of these helped over time. If i lapse i feel it.

it's miserable, i know very painfulxx

[longingforsomesleep]

Oh thanks Pirate. I do walk around the house bare foot all the time so I'll stop doing that. I also find my dog walking boots quite comfy - they have a good cushioned sole and arch supports. But I can't wear them for work!

Off to look at arch supports immediately!

[ChippingInWadesIn]

I do. I have to wear Asics Super Duper Gel Heel trainers and Boots Gel Heels (green things in a box, not the fancy party things!). It helps, but I still suffer from it, badly and have done for years.

A couple of things worth trying that have worked for others -

• Put a couple of cans of fizzy drink in the freezer for a while then roll them the length of your feet back and forth.
  

• Rest when you can
  

• Laying a tissue/hankie flat on the floor then scrunching it towards you with your toes/front of your foot.
  

Do everything you can NOW because the longer it goes on for, the less chance you have of getting rid of it. Seriously.

• Rest when you can
  

• Take ibruprofen - lots of it, regularly, keep the pain away don't 'save it' for when it's bad.
  

• Rest when you can
  

• Wear gel heel trainers (they need to be good ones, not cheap ones, they need to be the best gel heel they have) etc indoors (I actually wear crocs at home because they are so comfortable and really really help it, but I still can't bring myself to wear them out the house! very often)
  

• Rest when you can
  

• Don't even go to the loo in the night barefoot.
  

Good luck!

[SabraCadabra]

I had this really bad last year and still get flare ups. I find wearing wedges helps me a lot but not too high. Flats are murder.

[dobberswife]

Yes, I have had this twice, and it took 3 or 4 months each time to get better. Insoles for shoes, no flat flip flops . And once it gets better , keep on using the insoles and be super careful in slippers not to bend foot awkwardly as I found it was weak for a long time. My friend like me also had it come back a second time ...

[kazzawazzawoo]

I've just been diagnosed with this. I've worn flat shoes all my life. The gp said to take ibuprofen, do exercises and rest. I also bought scholl insoles to help.

Do Birkenstocks help? I've started wearing mine instead of slippers around the house.

[kaizen]

You could also try a good sports massage - I have lower limb issues (calves, achilles and PF) and tend to find that my calves etc are always really tight. My sports masseur always checks my feet now for soreness, based on the idea that one area of tightness pulls on other tendons. You will have been walking differently too since the PF started and this shortens other muscles etc. It's also a relief to have a massage as it stretches the tendon and loosens everything up. You don't have to do sport to do it, just have a chat to a sports masseur and they will be able to help.

I also roll my foot on a tennis ball when sat at my desk (colleagues are used to this weird stuff) and massage and flex the bottom of my feet myself. As someone said up-thread, don't leap out of bed without massaging your foot or loosening it, or the trauma to the tendon starts all over again every morning - i used to step into shoes straight from my bed!

[piratecat]

yes birkies helped me. round the house and god forbid out it public. i have the Madrid style ones but mine are called relax.
i have them in silver, black and cerise.

[kazzawazzawoo]

I have the one bar Birkenstocks in gold and wear them all the time in summer

[notapizzaeater]

I had this - I lived in fit flop sandals and the boots in winter, took about 9 months to go. Ouch, I feel for you.

[NormanTheForeman]

Can someone link to the sort of insoles which would help please, as I am also suffering from PF and would like to sort it if possible? Thanks!

[EmmaTeapots]

Had this too, it is agony. The only thing that cured it is Fitflops in the house, then I can wear other shoes outside. Also gel insoles from sport shops in other shoes. It did go eventually.

[Floralnomad]

I've got this and its much improved by doing the exercises recommended by my GP ( you can google them) . I've given up on insoles ,they didn't help me at all .

[honeybeeridiculous]

I second everything piratecat says, I waited a year to see a podiatrist, (before this I was wearing scholl insoles) and she made me some bespoke insoles which are heaven, they really lift my arches, podiatrist said the shop bought insoles are ok but obviously don't suit everyone,
She advised me never to go barefoot and said birkies are fine for round the house,
Last summer on holiday I wore normal flip flops, this was the worst thing to do, my feet were agony for weeks afterwards

[Princessdeb]

DearLonging,

I sympathise. I have it in my right foot and at times it is agony. I have got to the stage at times when I could hardly walk in the morning. I looked about 90 shuffling out the bedroom. The thing that makes the biggest difference to me is really simple (raised insoles vital as well) is just to never put your foot on the floor in the morning without stretching your foot by pulling your toes up towards your head. I haven't tried the rolling on a can before (I'll give it a go) but stretching my foot made such a difference. Good luck.

[TippiShagpile]

I had it and had to stop running . In fact I had probably over done the beach running and made it much worse.

I had the steroid injection after months of trying everything I could (and becoming a spin/cycling addict in the process). The results were amazing - have been fine since then and can run without a problem (although limit myself to 10k max just in case).

Hope you recover soon.

[DramaAlpaca]

Yes I've had this. It's very painful.

The only thing that worked for me permanently is getting custom made orthotic insoles from a physiotherapist. They completely cleared up my plantar fasciitis, and because they have corrected my gait, I don't get any knee or hip pain any more either.

They were expensive but well worth it.

[BingoWingsBeGone]

I have visited podiatrist, got insoles, had feet strapped, done calf stretches and really concentrated in walking properly - heel leads and matching ball 'strike' on the floor. It's not perfect but liveable with.

[Maiziemonkey]

I had this (have it still?) since I was pregnant with first kid in 2009, it went away in between and returned after my second kid in 2012. Most things said already but here's my list:
-extra weight does make worse, dont know yours but if heavy losing a bit may help,

• exercises can help, rolling sole of foot HARD over something cylindrical and massaging the underside- but i found it just too painful to do,
  
• take ibuprofen as it is anti-inflammatory as well as analgesic,
  
• wear slippers or shoes with padded soles or buy padded insoles,
  
• avoid barefoot
  
• for relief from pain you can put a pair of slippers or trainers in the freezer until really cold and then put them on- feels great (was easy for me to do coz was a chef and the freezer was a walk in!),
  
• rest periods with feet up very important, dont cross your legs ever
  
• most important- get referred by GP to podiatrist service in the nhs- took me 2 yrsjust to find out they do this!
  
• I found trainers best because breathable and laced up supports the foot. Mine were Asics and i chose the one for overpronators- I went to the store and they will video you walking on a treadmill for free to find out if you are an over or under pronator,
  

I was really up and down with this for years and was still until a different health issue meant I was off work and not on my feet for most of the day any more- so do look at your daily life to see if it is putting you in a similar situation. Luckily I was already in the process of changing career and re-training as my body is not suited to being a chef any more :) Good luck

[Maiziemonkey]

oh yes and the podiatrist gave me insoles (half ones) to correct my gait etc.

[Maiziemonkey]

orthotics i mean