Talk to me about Plantar Fasciitis...

[BearSoFair]

I've skimmed through threads before thinking 'that sounds awful', now experiencing pain that seems to line up with PF (will try to get an appointment next week) and it bloody IS awful 😭

Worse first thing in the morning. Sharp 'deep' pain in the bottom of my heel and where the arch ends, tender to press on but not agonising. Eases after 20-odd minutes of being on my feet. I work on my feet, anything from 6-10 hours depending on my shift, generally wear Nike or Reebok trainers. Not really aware of pain during the work day but it returns when I've been sitting down in the evening. I've ordered a foam roller and have been using a cold water bottle under my foot in the meantime.

What else can I do? I've got two trips coming up (June and August) that will involve a LOT of walking and I'm starting to worry about them!

Do not wear anything that doesn’t have a good sole, so no vans/converse etc. Don’t wear anything that’s not attached to your foot, so no flip flops/sliders etc.
Don’t wear nothing on your feet, so slippers in the house.
The only thing that got rid of mine was the laser, but I got some temporary relief for a walking holiday from a steroid injection.

Change your shoes.
For me it was Fitflop and Vionic that made my PF vanish almost overnight. The relief was immense. Beware Vionic though as recently seems the quality has dipped.

My GP gave me steroids injections on the soles of my feet. Not a super fun process but it worked completely and (touch wood) I haven't suffered with it since.

And yes, Fitflop shoes were a godsend.

Eases after 20-odd minutes of being on my feet.

This is the clue to the real problem. Your feet need to be strengthened and foot and leg muscles stretched. Overnight your feet are relaxed and then when you put your foot on the ground, you are making the tendons and calf muscles stretch.

On waking, Before you put your feet on the ground, try waking them up with simple point and flex exercises. Try one foot at a time, feet the stretch all along the back of the leg. Then circle each foot to left and right the few more point and flex.

Can you feel that the stretch is now going deeper? That's great progress. It seems counter intuitive but this is the key to lasting relief from foot pain. Lots more to learn, a good place to start is

https://www.nutritiousmovement.com/product/simple-steps-to-foot-pain-relief/

Wearing padded shoes can help short term, the medium to long term solution is strength and stretch. Good luck.

Shoes with really good arch support are the solution for me. Birkenstock Arizona sandals, decent walking boots, really cushioned wellies, walking shoes. Have had zero problems since getting these.
It was some sketchers go walk shoes that triggered it.

Agree change your shoes. For me it was Allegria shoes (cheerful sole sells them in the UK) I also got a circulation booster foot massager that helped at the end of the day when my feel were really bad (at the time I worked in retail)

I didn't personally find ice helpful but a friend swore by a frozen bottle of water to roll her foot over.

Inside I wear fitflops or birkenstock even now years later as I find I am prone for it to return.

Gel insoles worked for me.

Has anyone had success with Birkenstock Milano for sandals? I know Arizona are often mentioned but I'd prefer a back strap!

Oh yes even now I wear gel insoles in shoes (it's 6 years since mime was at its peak)

I think it's the foot bed that's important rather than the style. I wore various birkenstock when I had it

I had mine for about six months and then it just vanished. I'm really trying to consciously pick supportive shoes now as I don't want it back.

You can get Plantar Fasciitis insoles that feel strange at first but help raise the arch and have helped. I was given a load of exercises but told it also will take time

Birkenstocks. They do trainers, look for the Bend style. Also, spiky ball to massage your foot or a hedgehog. Even standing on this is good, but heel lifts are even better. https://www.exercisetherapyonline.co.uk/product/the-hedgehog/

All the advice above is valid. The pain is caused by micro tears and will heal eventually, but it’s difficult to speed that process up. Then you have to guard against it happening again. Ballet pumps are the worst shoes for it, you need support.

I have a spiky ball roller and do a few exercises before getting out of bed, drawing the alphabet and stretching back and forth. Also stand on a towel and pull it towards yourself with your toes.I also have a plantacure device and wear sketchers arch support.

What has really helped and (touch wood) seems to have fixed it for now, was climbing a Munro recently! All the stretching my foot got seems to have worked . It's been 4 weeks with no pain 🤞

These are the exercises I do:
www.facebook.com/share/v/ZDmS9duPukMmaGeU/

That isn’t true it’s the plantar fascia tearing again in the morning after spending the night repairing. Once it’s torn again it stops hurting as much.

And the plantar fascia isn’t a tendon either.

Do the stretches recommended for PF and do them as often as you can. You can find them easily online. I actually find a yoga 'downward facing dog' even better than the usual recommended calf and foot stretches,as it stretchesall the way from your bum to under your foot. Also think about your posture when standing and walking - hips aligned over heels, head aligned over hips.

I tried all kinds of shoes, supports etc, but nothing really worked until I committed to actually doing the stretches a lot. I've just had another bout of PF recently and it's already nearly better as I knew what to do this time!

I got some hoka recovery slides and they are awesome- wear them as slippers. I think they did help recovery

Mine took over a year to full Heal and it still flares up now and then m.

Things that helped:
Iced bottle helps in the immediate
Ibuprofen or naproxen / Colorado
Hoka recover slide
Teva sandals
Stair heel stretches
Cooling gel

Things that did not help
Support did not cups
Arch supports

Things not to do
Wear converse
Wear saltwater sandals
Wear backless slippers

Things is wish I tried

The night splint that pulls your foot up

Wear a boot at night that stretches your calf. Makes a massive difference.

I'm glad you said that about the sketchers. I recently bought a pair for a city break and was told Sketchers were the best walking trainers. They triggered plantar fasciitis which I'd never had before and caused all sorts of muscle pains in my feet. I had to abandon them and buy a pair of Nikes which were so comfortable.

Crocs work for me

My DP has switched to Hokas on my recommendation and that has helped his PF.
Nike are not amazing to be honest for people with feet issues (I have hallux rigidus). I also wear Allegria sandals which are also recommended for PF.
Calf stretching also helps for my DP

I think Crocs caused mine. Several years layer I can still only wear them for short periods. I saw a podiatrist and she said to avoid anything with a squidgy sole (Crocs, Skechers Go Walk etc). I use non-custom orthotics in boots and trainers, then wear Birkenstocks most of the rest of the time. The Birkenstocks need to be strapped snugly not flapping about.

The combination of things that shifted it for me was calf stretches (downward facing dog is excellent), spiky ball massage, ice roller massage, the orthotics and a good stretch before getting out of bed / off the sofa.