Plantar fasciitis - OWCH

[WellINeverKnewThat1]

Oh my god PF is so painful! It’s only in my right foot, and the GP has advised that I self-refer myself to physio which I’ve done but haven’t heard back and it’s been over a week.

Is there anything I can do to help / fix it?

Stretch your calves. Seriously. I know it seems counterintuitive because the pain is somewhere else, but this is where it originates from. Stretch both left and right, hold each stretch for 2 minutes and lean into it. Notice how and where it feels different on the side where you have PF. Chances are your lower calf is very tight on the right side. Keep stretching that part, several times a day, until your PF disappears.

Calf tightness pulls on the heel bone, which is a leading cause of plantar fasciitis (PF) heel pain. To alleviate this, you need to target both the large, upper calf muscle (gastrocnemius) and the deeper, lower calf muscle (soleus). 1, , 4]

1. The Standing Wall Stretch (Upper Calf)

This targets the gastrocnemius. 1
Stand facing a wall and place your hands on it for balance.
Step the affected leg back about one large step, ensuring both toes point straight ahead.
Keep your back knee perfectly straight and slowly lean into the wall.
Press your back heel firmly flat into the floor.
Hold for 30 seconds until you feel a strong stretch in your upper calf. src="https://www.youtube-nocookie.com/embed/2_2GMXTc1BE?start=4" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen> 1, 3, 4, 5]

1. The Bent-Knee Stretch (Lower Calf)

This targets the soleus, which is often the most restricted area linked to PF. 1]
Start in the exact same foot position as the wall stretch.
Step the affected foot slightly forward.
Instead of keeping the back leg straight, bend both knees slightly, sliding your hips down and away from the wall.
Ensure the back heel stays planted flat on the floor.
Hold for 30 seconds. src="https://www.youtube-nocookie.com/embed/2_2GMXTc1BE?start=4" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen> 1, 3]

It is the most pain I have ever experienced and unfortunately even with treatment takes a long time.

My experience f NHS physio was that they'll just give you exercises to do at home, so don't wait for that, start now.

They did help me, but only once I realised you need to do them much more often than seems, reasonable throughout the day.

The regime that fixed me in the end was;

Ice. Lots of ice. Ever hour if you can, for as long as you can bear. Everytime you sit, have your foot on an ice pack.

Rolling pin. Roll your foot on a rolling pin before you first put a foot to the floor in the mornings, and then multiple times during the day.

Calf stretching. I found the one where you pull your toes up with a strap most effective. Again first thing, before first standing on it and throughout the day.

Also find a you tube video on scraping for Plantar Faciitis.

I paid for expensive custom made shoe inserts, but didn't find them helpful.

When I had PF I contemplated amputating my foot and getting a prosthetic it was so bad so you have my sympathy. As well as working on your feet, stretch your calf muscles and Achilles tendon, do calf raises etc

What @SoftIce said

Lots of the other approaches like wearing ‘supportive shoes’ are just masking the problem. Stretching and strengthening feet is the way forward to a full recovery

short term: point and stretch and rotate your feet in bed each morning before putting them on the ground. Over night your calf muscles have tightened so hurt when your feet are first at 90degrees to your legs again

https://www.petrafishermovement.com/free-your-feet/

Don’t have time to read what everyone else has recommended but the things that have helped me most over the years (and it had disappeared for a few years till recently) is flip-flop or Birkenstock shoes permanently on. Not even going to loo in middle of night without them! And stretching the PF by pulling toes up and stretching calves. I think that’s why mine is coming back. Tight calves from the gym.

Losing weight can help obviously if you are carrying a bit extra.

Also check out the PF sub on Reddit. I see oofos slides recommended on there a lot as cheapest end of PF friendly footwear

I have woken up to some wonderful advice - thank you everyone!

All I wear pretty much outside the house is my Skechers slip-ins and my Skechers arch fit trainers but I feel like they might be making it worse. My arch fit trainers are quite worn out but it was so bad yesterday when I was out at a work conference I had to actually sit down and take my shoe off.

I find my fit flop flip flops are quite good when I am walking around the house. Haven’t considered Birkenstock before so I’ll give them a go!

I also find it weird that it’s only impacting my right foot but I think that’s because I have an issue with my left ankle so perhaps my right foot / leg has been doing more work and compensating for both so now it’s finally given in!

I got mine during covid too.I was in the house more as was home schooling DS and was wearing flip flops as it was hot. Agree with always wearing shoes or slippers. I wear Skechers around the house now and its not come back.

I was advised by two different podiatrists that Sketchers are actually terrible for PF.
I had an injection that helped mine and loads of calf stretches and rarely going barefoot have kept it at bay.

Arch supports fixed it for me but if I ever walk any distance without them or proper supporting shoes it comes back .

I have a couple of pairs of flipflops/sliders from a brand called Oofos - I think they're "recovery shoes" designed for people who run marathons etc. I'm no marathon runner but they were amazing for my plantar fascitis. I wear them all the time at home now (I spend most of my time at home).

They do other styles too, so could wear them out of the house even in winter I guess, but I don't bother.

Downside is that they are expensive and pig ugly. Upside is that they are amazing to walk on. Incredibly soft and supportive.

Calf raises on stairs to build strength and a golf ball rolled under the foot eased mine.

OP mine is usually just on one foot too. Out of interest the opposite calf is bigger than that leg. Maybe it is somehow related? I should try calf raises shouldn’t I?!

My son has this due to flat feet. He was in agony with it. He was referred to podiatry (referral took about 4 months) and they gave him some special insoles. The pain relief had been more or less immediate and we just need to self refer for new ones when he needs them.