Plantar Fasciitis, anyone?

[MoreProseccoNow]

I think I've developed this; due to walking about on holiday in bare feet. I've always had quite flat feet & tend to wear heels, plus I run 5K 2-3 x a week.

I've had a couple of weeks off running, switched to soft soles/flat shoes etc but still have pain sometimes (especially if I over do the walking).

Should it be better now?

Anything else I can do?

I’ve had shockwave plus laser and now trying rehab exercises. I have insoles. Absolutely nothing has worked or even made the slightest bit of difference (although the insoles have helped for other foot issues). Apparently next step is steroid injections but they are not painful enough for that. Very frustrating and so expensive.

Many of you have been kind enough to share advice, so I'll share what the podiatrist said:

1. No Converse! (Poor foot support!)
2. A low heel can help
3. Gel insoles are rubbish
4. Fitflops are good

She has strapped my feet (almost instant relief!) and advised me to stop running for a bit (am gutted about this as did C25K a couple of years ago & have worked so hard to maintain this).

But I'm doing what I'm told. I could try cycling meantime. Exercise is really important to me so I need to find a way forward.

She has recommended I try these insoles from Amazon

3/4 Orthotic Insole Support Helps Weak and Fallen Arches Also Plantar Fasciitis (7-8.5 M) Blue https://www.amazon.co.uk/dp/B00MV5O60C/ref=cmswwrcppapiii_58oCDbZ7BRDVY

I've to go back in a week or so with my running shoes & possibly for orthotics.

It's a big change for me to do less walking, and I'm not impressed with my step count. But it is what it is, and hopefully taking it easy will mean a faster recovery.

@MoreProseccoNow those insoles are the 3/4 length versions of the ones I recommended above. They are really good! Hope you get some relief.

@MoreProseccoNow

There are different schools of thought about short and long term relief. This is a very different approach which you might just find helpful. It's not exactly a quick fix but it did help me go back to being even fitter than I had been before the PF

https://www.amazon.co.uk/Simple-Steps-Foot-Pain-Relief/dp/1942952821/ref=nodl_

Thanks - a few people have mentioned her on the thread & I have looked at some of her videos on you tube.

MoreProsecco, the advice the podiatrist gave will help you short term, but the KB activities, as she calls them will help your feet and whole body long term. It took me a couple of years, but I no longer need insoles, can walk barefoot and am currently wearing converse.

quirky, you can walk barefoot ? How much work is the method as I am very tempted to buy the book now? I already have hours of physio exercises plus trying to do some real exercise. Don’t think I can face hours and hours of other exercise while also having time to actually do anything else!

TooStressy yes, I can walk barefoot and even have some "barefoot" boots for walking in the park. KB doesn't really advocate hours of exercise but she calls it "activity" and the focus is on you doing what you comfortably can and incorporating it into your daily life. It took me 2 years to stop the insoles completely, I used to wear them, or fitflops or birkenstocks all the time. I started the stretches etc. to stop the pain and switched to teva sandals, which have some support, but not as much as birkenstocks etc. I do still wear fitflop trainers sometimes, as they're quite cushioned and I walk a lot on hard pavements, I try to vary my footwear from day to day and can even wear very flat gladiator sandals now. To start with small heels helped, but I found over time small heels and insoles were putting my walking out of alignment and affected my hamstring and lower back. If I ever get any twinges, I just go back to the "exercises" for a bit.

nutritiousmovement.com/raise-your-foot scroll down for the stretch, with the toes elevated.

Wow thank you! I will investigate.

TooStressy no problem. It is really a long term solution, whereas arch supports relieve immediate pain.

I get it too. The only thing that works for me is e;evation or a cold glass bottle rolled under the foot.

It might be worth checking your running shoes too. You probably need well cushioned, flexible shoes not rigid 'well supported' shoes. Most running shoes are the latter. Go to a specialist shop and get your gait checked.

Hope you get it fixed, as the pain can be quite excruciating.

e;evation=elevation

btw, walking barefoot makes it worse. As do flip flops. I like Fit-flops too, but they are too rigid if your feet are already painful. Your feet need soft and flexible support!

Long term, I'm working with my chiropractor to improve my posture and gait. Might be worth you trying this too.

I’d definitely recommend the Katy Bowman approach.

You get plantar fasciitis because your foot (well, the plantar muscle) is too weak for the load being applied.

You need to change the load and/or strengthen the muscle. You can do that with supportive shoes or fixing bad habits/biomechanics.

If you just go for supportive shoes you’ll end up with your feet getting weaker and in a viscous cycle.

Walking up steep hills cured mine

Walking up steep hills is a great way to stretch your calf.

And to heel my pf it seems, thank God

*heal

I think calf stretches are supposed to help, we often don't stretch that way.

Definitely calf stretches, @quirkychick.

I saw the podiatrist earlier in the week and he demonstrated different ones than I'd been doing.

My foot has been feeling miles better after wearing my trainers & insoles for over a week. I did wear Clark's heels for a presentation at work & found it ok, as they were only 3" or so & had soft soles.

But today I decided to wear Fitflops for an hour or so while I popped to the supermarket- HUGE mistake. I was really uncomfortable after just minutes of walking.

So I've been rolling a cold can on my sole & googling more Katy Bowen exercises......

I saw a private physio for a few sessions last year. My calf muscles are tight so I’m working on stretching those out, daily if I remember. I also cut down my mileage a lot. I try and swim more now. It’s getting better. I had a long walk today with no twinges at all. But I won’t walk tomorrow, in the past I would have gone out every day. Mine is definitely an overuse problem.