Plantar Fasciitis Help

[Icantbuystrawberries]

Talk to me about Plantar Fasciitis

So today I got a foot spa, used it for 30mins and elevated my feet for an hour and my feet feel so much worse on the pain level! What am I doing wrong??

Background: I’ve had on going tiredness for a while, it’s bad for 6 weeks then I go back to normal then it will get bad again (can’t work out the link) but I can go months. Consultant has checked for lupus / autoimmune conditions. He thinks it’s chronic fatigue but did note my ankle was slightly swollen so requested an ultrasound.

Stretches multiple times daily and using kt tape (there are videos of how to apply it properly for PF on YouTube) to ease the pain was the only thing that worked for me and it took a while but the pain relief when I stuck the tape on it was immediate. I also bought a wee vibrating machine thing for it but I'm not sure it helped much. I think you can also get injections to help. It's so painful. Sorry you're suffering from it.

I realised mine is down to tight calves, I stretch several times a day and it helps. I've not done much exercise the last couple of weeks compared to what I normally do and have naturally stretched less and it's creeping back.

And a foot roller feels divine.

I have seen an osteopath about this, tight calves caused mine, plus unstable patella (knee caps). I have resultant tendinitis.

My calves are very tight and the arch of my foot is dreadfully right.

Have started knee strengthening and loading for the achilles.

So I think stretching is the way forward and not just as part of yoga, but actual daily physio stretches done consistently.

Do you have insoles in your shoes? This is key. I can get away with shoes which have a bit of a heel (such as boots) as long as I'm not walking far but I have insoles in all other shoes. Anything totally flat is a no go with out the insoles. As long as I have them it is manageable.

@Popfan can you recommend any insoles?

If all else fails, a cortisone injection may be needed. It worked a treat for me the last time I had it.

I have scholl ones. I've had a quick look online and think mine are just their standard ones, they do the job. However, I've just seen they also do plantar fasciitis ones which I might try!

Who/ what type of professional can one book for an anti inflammatory injection into the plantar fascia? Mine has been horrendous for a year.
I also have Achilles tendonitis in the other foot/ ankle.

Stretching exercises - calves
If you are overweight, losing weight will help
Custom made orthotics
Oofos recovery slides for around the house OOFOS OOahh Sport Recovery Slides – oofos.co.uk
Ultra sound guided steroid injection

https://www.boots.com/scholl-plantar-fasciitis-pain-relief-insoles-medium-10326017?cm_mmc=bmm-buk-google-ppc--PLAs_HeroCompare---_-pmax_health__gg_shopping__hc___pmedia&gad_source=1&gclid=Cj0KCQjwmt24BhDPARIsAJFYKk3tr5Y4spXuSx-oPb0XMbKKZP3q3ZWKg0zXm2bm9y0WBIrWvvxUsmwaAvXJEALw_wcB&gclsrc=aw.ds

Specific PF insoles (Amazon)
Taping
Stretches
Always walking on a soft surface, wear slippers with insoles at home

I bought a foot massage machine. It was agony, I thought it must be faulty but DH and DS can easily do several cycles. So I put insoles in it and wore thick socks and started with 5 mins of the lowest setting and worked up. It really helped me and now the massage only hurts if I haven't done it for a while.

My Orthopedist did it, but I'm in the US.

I had PF for 4 years! Trying many many different things, docs, physio etc. The issue apparently begins from the calves and the only thing that eventually made any difference was starting doing 'planks' 3x a day, even only for a few seconds at the beginning. After two weeks I could barely feel any pain at all and have been PF free for two years now.

The stretch that really helped me was to face the bottom of the stairs with my big toe bent up against the bottom stair riser. Then gently bend at the ankle pushing your calf forwards over the stair.
there is a band the runs down your calf and under your foot, and finding a way to stretch this helped me.
i bought a foot rocker which also helped. https://www.amazon.co.uk/COZLOW-Stretching-Strengthening-Flexibility-Tendonitis/dp/B0CNVQ958Q

I also found Birkenstocks helped instead of being barefoot. Good luck, I hope you sort it.

I have just about cured mine after 2 years! What has really helped is never, ever going barefoot. Not even to go to the loo in the night. Insoles in all of my shoes (PF ones from Amazon) and I wear crocs as slippers for round the house. I stopped wearing the crocs over summer and found it was starting to niggle again so I went straight back to wearing them at all times when at home and it settled back down.

Stretching by doing downward dog yoga pose and stretching your heels towards the floor, or standing on the bottom step just on your toes and slowly lowering your heels off the edge of the step (hold the banister). Basically really stretching out the backs of your calves and ankles.

I recommend seeing a physio who's a foot specialist. Customer made insoles got rid of my PF for good.

Insoles worked for me, Scholl from Boots. Wore them continuously in both shoes for maybe 6 weeks.

Streches, PF insoles and sketchers(with the inbuilt insole) saved my life ;)

I had it for 4/5 years. Very painful. Tried all sorts with exercising and stretching.

It was a pair of flat shoes with a hard sole that had caused the problem. They were my ‘sensible and comfortable’ shoes. I wore heals a lot and thought that wearing them more would help!! Wasn’t until I lost them that it disappeared in a couple of weeks and I’ve never had it since. I would suggest considering not wearing specific shoes for a few weeks to see if it’s the problem.

You have my total sympathy because I had it for a time and could barely walk. I tried rolling, icing, stretching (like pp mine comes from my incredibly tight calves I think). In the end what resolved mine was a long holiday… I think possibly reducing stress generally has really helped. Also pay close attention to your footwear, need to support the arches.