Plantar fasititis

[cheeseisthebest]

Ive probably spelt this wrong.
I've had real pain on the sole of my left foot. It did improve but is really painful again.
What can I do? It hurts to walk but i have to walk the dog. Is there any point in going to the GP?

I had this for years. So painful in the morning.

I used this for a couple of months morning and night and now hardly ever have to use it.

My GP gave me painkillers which was helpful but not a cure.

private physio was more helpful but not cheap.

daily exercises, a massage ball, painkillers, orthotics, never (ever) walking in bare feet, shockwave therapy and 6 months of time and it is now (v slowly) improving for me.

Yea I think there is a point in going to the GP because it could be a number of things, but there are a lot of self help options for plantar fasciitis that you could try as well.

Have you looked for YouTube videos on exercises? Stretching helps a LOT.

Also:

• one of those gel cushions you can buy at the pharmacy
• massaging for up to 5mins twice a day by rolling heel round on golf ball
• investing in supportive shoes. I’ve got Hoka brand trainers which were recommended by physio.
• wear shoes, not sandles or flimsy ballet pumps etc

I had this, it was horrendous until got some inserts for my shoes. It literally stopped overnight and I rarely get issues now.

The only thing that got rid of mine was the laser treatment. I had one session and it was gone, after years of pain. So yes, go to the GP and get diagnosed and referred.

Go to your G P and look at your current footwear.

you may need to overhaul your shoe collection and make sure you avoid going barefoot which makes matters worse.

I have put in soles from Amazon in my work shoes and got sandals with support . I also have a foot massager which helps after work !

I've just bought the foot roller and am trying to not walk in bare feet, started wearing crocs constantly in the house. Taking ibuprofen when it feels really bad.

What inserts do people recommend?

Thank you. I have got some insoles from a podiatrist who I saw before for other foot problems, will dig those out and put them in my very comfy supportive trainers.
I did wear pumps the other day to go round supermarket and been agony since then so I've learnt from that.

OP

Try this video from Adrienne. I’ve incorporated it into my daily routine and it really works.

Also, Clarke’s Unstructured range.

Before getting out of bed, lay on your back with your legs straight and stretch your calf muscles gently by pointing your toes up towards your kneecap.
Your calf muscles at the back of your legs may have shortened if you sleep with your toes pointing down. The calf muscle affects your plantar fasciitis so regular calf stretching too during the day.
Use a foot massager regularly like previous poster said.
Never go barefoot and avoid totally flat shoes.
Add arch supports in flat shoes if needed.
Try all that first.

The pumps may be ok in the future when worn with an insole support so don’t despair.
Choose flip flops very carefully - make sure they have arch support and avoid and flat ones.

Trainers with inserts, ice roller, foot massage, calf stretches and massage shifted mine but it took a few weeks to start improving and I it was a couple of years before I could spend much time barefoot. This was 5 years ago and both feet. I still avoid totally flat shoes such as ballet flats and flat sandals but other than that everything is normal again now and I can walk and stand barefoot for as long as I want. I only wear the inserts intermittently now too.

Another thing: get two foam yoga wedges, put one under your toes and the other under your heel. Move slowly forward on each side, to stretch the fascia underneath.

Do this 4 times each day along with the video. Incorporate some flute work because that is the frame for your body.

walk heel to toe. Practice it slowly at first.

Good luck OP. I know how painful it is but these exercises have helped me no end. I know they work because if I don’t do them every day, the pain comes up again.

I think yoga helps keep mine at bay too, I don't do it every day but a downward facing dog gives a great stretch.

Have you looked for YouTube videos on exercises? Stretching helps a LOT

This ^ surprised how quickly this worked.

Get yourself a PF sock.

Its a sexy contraption that you wear at night that keeps your foot and toes stretched.

I wore that for 10 days or so and it cleared up.

A night splint for PF from Amazon helps me enormously when I have a flare-up. It looks a bit like the boot that you have for a broken ankle etc, and it holds your foot in the correct position at night so that walking in the morning is so much better.

Shoes from the brand Fit Flop help too, as well as exercises like pp have already mentioned.

I fixed mine with reformer Pilates and only wearing Birkenstocks for about 6 months.

My PF was from tight calves, from using a vibration plate with my feet too wide, from trainers that were too loose in the heel, and from a hip issue. Usually the Osteopath does some Western medical accupuncture on it flowed by stretching and massage and I follow up with stretches at home. I have to chose shows carefully.

I had a steroid injection and it cleared up completely in about 4 days

Its awful isn't it! I tried the following:

• podiatrist who said my ankles roll in and recommended a more supportive type of trainer (kayano 26)


• Rolling foot over a ball, but not sure it didn't anything


• PF sock you wear in bed. Awful, painful and kept coming off. A boot style one might work better


• Course of virtual physio done via teams during lockdown- when her camera worked!


• Lost 10kgs, made no different. Put all the weight back on and more- no difference.

I had been waiting for shock therapy from the hospital. I stopped doing the physio stretches and woke up one day painfree. That was 18mths ago and so far, it hasn't returned!

Rigid insoles that raise the arches can really help.
sketchers make trainers with built ins.

I used Birkies for mine and it absolutely nailed it.

Now l have Achilles tendinitis and that is proving to be a right twat to shift.

The best thing I found for mine was skechers Go walk shoes.