Plantar fascillitis AARRGGHH!!!

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Please tell me anything that helped you

Insoles for my heels, always wearing shoes (had indoor trainers), not wearing the same shoes two days running. Stretches (lots of examples on line).
Make sure your shoes have a big enough heel to toe drop - so not flat.
It’s vile but you can improve it a lot.

Rest is the only way to get rid of it. I wear decent trainers, 2 pairs of socks and insoles. Also look at the way you run try and change from a heel strike to landing almost flat footed.

Freeze a bottle of water and keep rolling your foot on it. A tennis ball also works but the ice reduces inflammation. Rest and avoid hill running until it's better

Stopping running was the only thing that worked for me.

I'm not a runner but I work all day on my feet

A spiky foot roller for pf was very effective. Sorry don't know how to link but lots on Amazon.

Stretching the toes as far towards your head, using a scarf or belt if needed, as far as you can. I find its the smaller toes with me. So a belt under the toes, leg straight, and pull those suckers up, gently but for a sustained period.

I completely changed my footwear - no more flat shoes, got insoles from amazon and also shoes with more of an arch support. Bought Birkenstock’s that I wear in the house all the time. Put supportive shoes on before you stand up in the morning - the first step is often the most painful! I got physio and between this and the shoes it’s got loads better.

I've had it too - bloody painful for months on end! I tried the frozen bottle of water, insoles, stretches and rest. I tried soft shoes and supportive firm ones, all for nothing.

My physio recommended a splint to wear overnight, I only had to wear it for 4 nights before I noticed a theory behind it made sense and the proof was in the outcome I suppose.

I'd definitely suggest giving it a go

This is the one I bought but there are several versions.

Hope you find something that works!

I got some Ecco shoes which were fuggly as anything but they helped me no end. They had a 2cm heel, completed closed and had laces. They basically kept my feet securely tight.

Exercise of rolling feet on can on beans or similar while sitting, varying footwear but I always prefer shoes with firm footbed with good arch support. (I used to find Birkenstock’s helped now I can’t tolerate them). I now prefer FITFLOPs, Vionic’s or an insole in some Gabor boots. A good tip is to wear footwear in the house don’t go bare foot as this is when the damage is done (when going from sitting to standing or lying down in bed to first getting out of bed on a morning. I think I got some other exercises to do online.

I didn’t bother with a splint and don’t go for anything too flat. Converse or similar would be hellish or too soft like Sketchers aren’t supportive enough.

Chiropractor - my hip was out and I was slightly walking on my foot in a different way. Bit D, fish oils - super supportive trainers night and day for a few weeks. Acupuncture.

The only thing that has worked permanently for me has been custom made orthotic insoles from a physiotherapist. Expensive but worth it.

Fitflops! The best shoes ever and really helped with the pain. They're pretty much all I wear now, boots, trainers, loafers, flip flops! Check online as there's almost always a 20% voucher code for them. You won't be disappointed!

Fitflops for me too! www.fitflop.com/

Tons of physio on my feet - picking up pencils with my toes, stretches, circles, strengthening the small muscles around the bottom of the ankle/sides of feet, insoles, splints at night.

I was told it would just disappear one day, no matter what I did. After about 9 or 10 months I got out of bed one morning and went to the loo. As I sat there, on the loo, I suddenly realised I'd walked there with no wincing, or limping or walking on tippy toes going ouch.

Totes slippers for the house. Fitflops are good. ASICS Gel Odyssey shoes are fantastic (but expensive) for long walks.

And exercises.

And get a big carrier bag, put all your Converse, cheap ballet flats and flip flops in it and take it straight down to the charity shop.

I had it for a good three years. Absolutely nothing worked, custom made insoles, expensive trainers, fit flops, steroid injections (these did work bit it came back even worse after 6 months), physio. I started HRT for hot flushes and menopause in September and in 3 weeks the pf had disappeared.

Get yourself referred to a physiotherapist and a foot clinic.

Don't wear the same pair (or type) of shoes consecutively.

No more flat shoes - flip flops, ballet flats and so on are out.

Finding shoes that will accept orthotics will be hard.

I had plantar fasciitis for months and I was getting really fed up of it, I remember looking online and Fitflops and crocs were recommended. I bought both at the same time and within weeks it had completely gone. I'm not sure which one cured it though. This was years ago and it's never come back.

I wear the sandal type crocs ( coretta ) around the house all the time, my feet start to ache if I go barefoot. Good luck.

1. stand on bottom step with toes on step and heels hanging over to stretch your feet
2. roll hard ball under foot
3. wear special tight sock things (I got mine from amazon) day and night
4. no ballet flats It’s awful! Hope it gets better soon