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Plantar fasciitis - how do I get relief?

7 replies

Millionairerow · 01/06/2016 22:47

Been doing couch to 5k - on week 3. Annoyingly my heel is sore and I have done no exercise today. Not sure how I did it but had to forego tonight's run. Will it go away quickly? Any idea on relief? I have to go out tomorrow and do walking but it's really sore!

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Wolfiefan · 01/06/2016 22:48

Stretch. Hang heels off step. Guessing you could find YouTube vids.
Roll a chilled drinks can or frozen bottle of water under your foot.
Have you got proper running trainers? I would do gait analysis.

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HappyHeart87 · 01/06/2016 22:49

Golf ball or tin of something (tomatoes / soup) - sit and roll it around under your foot.

And do some calf stretches after that.

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pleasethankyouthankyouplease · 01/06/2016 22:53

Def get the right shoes ( if you haven't already). And as above-roll foot over a ball or bottle. No, not a bottle of wine...
Hope you feel better soon x

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GETTINGLIKEMYMOTHER · 03/06/2016 23:27

I had this in R foot - walking was very painful. I got some insoles from Boots - I think they were Scholl - about £20 but they were magic. Wore them continuously for a few weeks until better and have not had any trouble since - this was a few years ago.
2 relatives have had it and have spent a fortune on having insoles specially made, but I found the ones from Boots fine.

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Northcountrygirl16 · 03/06/2016 23:30

I second the suggestion of Boots insoles. They cured it for me too.

Also strangely enough wearing heels helps! My PF first flared the day before I was due at a wedding and I was panicking as I only had a pair of heels with me. I thought I'd barely be able to stand the pain was so bad. But I put them on and found the pain disappeared. It came back if I walked in bare feet or flats though.

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PiSeas · 03/06/2016 23:44

You'll need really good, strong insoles, I got mine from a podiatrist, but Amazon stock them too. Just search Plantar Fasciitis insoles, there's also a good range of sandals, trainers and heel cups too.
I found that the Deep Heat Ice spray works for me, alternating with normal deep heat a few times a day. You can buy both from most supermarkets.
My podiatrist recommended no slip on shoes or boots and only to wear laced or buckle up shoes with the insoles all the time, shoe should have a small heel (a couple fingers high) and a firm sole, and no barefoot walking around the house, or walking in slippers.

I do exercises (as above) everyday, twice a day and it's,made a huge difference. I had the cortisone injection which lasted approx 5 months... not ideal. Like north mentioned high heels work too.