What have I done to my foot?

[PinkSparklyPussyCat]

I have a sharp pain going from just under the ankle bone to under the arch, just in front of my heel if that makes sense. I've been taking ibuprofen, putting ice on it and sitting with it raised and the pain goes off. I then walk on it for a while and the pain returns and it's like someone sticking a knife in my foot. The rest of my foot is starting to ache as I'm not walking properly.

Does anyone have any ideas what I might have done and what I can do to ease it? I'm on holiday at the moment so complete rest isn't an option!

Plantar fasciitis? Ibuprofen helps. What worked for me was standing with my toes on the edge of a step (facing upstairs) and dropping my heels as low as I could below the level of the step. Hold, rise onto toes, hold again, repeat. It felt better quite quickly but took a few weeks to be completely pain-free.

Definitely sounds like plantar fasciitis.

It helps to roll your foot over a cold drinks can too.

Plantar fasciitis. Which is a bitch and there are no quick fixes. Stretching exercises help a lot- look online. Supportive shoes /insoles are a must.

I got this through trying to do 10k steps a day in shoes with unsupportive/hard soles. In fact i swear it was Birkenstocks and some crap walking shoes that did it. I've had it for nearly 2 years as it went chronic because I tried to ignore it until it was unbearable. It's now slowly on the mend after ending up with physio and shockwave therapy.

You need to rest and ice the foot at the end of each day but general whole leg strengthening exercises daily and calf stretches a few times daily are needed. Only wear shoes with gel soles or gel heeled insoles. I've got some fit flops instead of Birkenstock's for summer this year.

A spiky ball and frozen water bottle to roll around under your foot are really good relief.

Build your activity back up slowly when you're in a routine with the exercises/stretches.

Doesn’t sound like plantar fasciitis to me. With plantar fasciitis the pain is worst when you take the first steps after you have been resting, not coming back after you’ve been walking a while.

I think posterior tibial tendonitis.

Thanks everyone. Looking at both of those it does sound more like tendonitis. I had it years ago in my wrist and it took ages to go. If I prod the bit between my ankle bone and heel it’s tender.

I’ve just bought a pair of Go Walks to cushion my foot and a pair of Clarks lace ups so I don’t have to wear trainers all the time.