Please talk to me about excruciating plantar fasciitis.

[Ostryga]

I am am in frigging agony!! Currently taking 500mg naproxen twice a day. Icing and using heat, have high arch insoles, supportive shoes, using rigid taping, do all the stretches.

I’ve got a referral for the foot clinic, but I’ll probably have cut my foot off by the time that comes through.

I work on my feet (really don’t want to take time off) is there anything else I can try? I can barely put my foot to the floor/weight bear, and it’s making my other foot hurt now from the weird way I’m walking.

I’ve had PF on/off for about 5 years now.

The wrong shoes and spending a lot of time walking is one of the worst things you can do. Fit Flop branded shoes help enormously.

Freeze a small bottle of water and when sitting on the sofa roll it underneath your foot - do this at least 1-2 daily to help with inflammation.

I bought a night splint boot from Amazon which you wear only at night and must never try walking in it (very slippery). It holds your foot in the correct position and made walking first thing in the morning much better. I’d really recommend one of these.

You sound like you are doing all the right things ; do make sure that the exercises include calf stretches. Are you able to see a physio or podiatrist privately in the meantime to get an initial assessment, particularly to review the basics like the best stretches to do?

Fit flop airmesh trainers with insoles.

I've been waiting to see nhs podiatry since October. Just so you are aware of the ossicle wait.

Feel for you, I suffered on and off for years and it was excruciating.

Two things helped mine more than anything else in the end- one of those L shaped night splints and… (don’t hit me…) losing weight. Honestly within a few lbs it massively improved and I think that was much more to do with the inflammation that my unhealthy diet was causing rather than any changed biomechanics, it was way too early for that. The difference was startling. So if you have any to lose, just try it, you never know.

Sympathies. It ruined my feet for a while after a 12 hour stint in Office Elasticated sandals.

I would in your shoes (no pun) probably try yoga. It works on alignment generally and things like balances on one foot would strengthen supporting muscles. Probably Hatha as it is a good balance, not too intense. Not a scientific opinion though.

I had acupuncture which sort of relieved it a bit. Dont know if maybe it was a coincidence but one treatment of ultrasound therapy by a physio really helped years ago, not had it since. Also don't wear flat shoes with no support and do calf stretches.

Are you wearing supportive shoes with arch supports constantly? I cured mine with arch supports in ALL my shoes and I wear oofos flipflops indoors (or slipper boots with arch support insoles in in winter). But you can't go bare feet or supportless at all.

I couldn't hack the night splint or sock, but I used k-tape to keep my foot at a right angle (more or less) overnight, and that was a game changer.
Also had physio treatment- ultrasound and (£££) shockwave.

Another vote for a night splint from Amazon. It's takes some getting used to, but it's cheap and I'm sure it helped get rid of my PF.

Never walk in bare feet.

Stretch.
Try and loose weight if you are over weight.
Keep your feet flat on the floor when sitting or if you have your feet up wear a splint like the one pictured near top of this thread.
Physio / exercises to stretch your calf muscles.
Don't carry anything heavy.
Rolling a can or frozen water bottle under foot can help.
Painkillers.
Supportive shoes both outdoors AND indoors
These types of measures sort it for the vast majority but for those who don't, steroid injections may help or in extreme cases, plantar release surgery can help. (Surgery is rare).

Hoka One Recovery Slides.

I have an indoor an outdoor pair, I literally live in them!

They won't cure it but will help ease the pain and help you walk.

@Ostryga bit random but you don't have psoriasis do you?

Haflinger slippers or clogs. They were the only things I could wear.

Freeze a small bottle of water and when sitting on the sofa roll it underneath your foot - do this at least 1-2 daily to help with inflammation

Similar but my physio said to freeze a golf ball and roll it underfoot- really helps.

Never go barefoot, I use Birkenstocks as slippers.

I got rid of mine by massaging my calves and feet with a Renpho massager (about £36). It was gone in a few days.

Never ever go barefoot. I wear thick sheepskin slippers in winter and have massage flip flops in summer. I live in Skechers, New balance trainers and Fitflop boots and always wear socks with a really good arch support (hiking or running socks)

Avoid all cardio, high impact exercise until it's healed. Do lots of stretches. Massage the instep any way you find bearable (the idea of rolling a ball unde m y foot makes me feel queasy with the pain, but i could hand massage and roll a cold metal can under it.)

Stand on the bottom step with heels hanging off the step to stretch them. Do this several times a day.

Do squats - loads of them. Really strong glutes and thighs can help support the foot better when you're walking.

I used to put my foot inside a wine cooler sleeve that had been in the freezer if I'd been on my feet all day.

I lost weight. That really helped.

I seem to have got rid of mine, but had taken 2 years, this was 5 years ago.
, tried lots of things, Accupuncture seemed to help a bit but what I think caused mine was a very tight Achilles’ tendon, since stretching it lots it seemed to cure the plantar facilitis. I sometimes feel that my Achilles is tight again so I stretch it out loads and have managed to avoid anything further.

I had it and was only comfortable when barefoot so that advice doesn’t work for everyone. Pretty sure I am on the unusual side though.

Mine was completely cured with ultrasonic treatment so ask about that. Hurts like mad while they are doing it but cleared it up with no recurrence years later.

Try an X-brace. Used by gymnasts who suffer this a lot due to being barefoot. Not sure if we can recommend stockists on here but DM me if you like.

@Gettingusedtothelimelight can I ask why you mention psoriasis?

I ended up with a steroid injection for mine. One of Most painful experiences ever.

Also heel insoles helped

I got these exercises from the NHS foot man. Like a podiatrist, but different. They really helped. Maybe leave the tiptoes on the stairs one for now as you are really in pain, but honestly, they worked like magic for me after a year and a half of painful plantar fasciitis. I didn't believe the exercises would help, but they really did. Get well soon.

@practicallyimpractical38 Sorry only just saw this.

My brother was originally diagnosed with plantar fasciitis but it was then discovered that he has psoriatic arthritis which is quite common with people with psoriasis. Now on medication and no issues.

Trying the tennis ball under the feet and it is helping quite a bit, also with calf cramp oddly enough