Plantar Fasciitis

[Anxious114tr]

doctor told me I have Plantar Fasciitis. Hasn’t been very helpful and told me to just buy suitable footwear. I’ve been trying to research but honestly my mind is all over the place with other issues so I can’t focus. Can someone please tell me what footwear I need to buy I can’t find anything. I’ve looked at Amazon but I’m confused what I’m looking for. Does this ever go away?

You need a shoE that isnt flat basically - I got PF from running about in ballet flats.

Any comfort shoe basically - something like sketchers trainers.

When I wake up I roll my foot backwards and forwards over a tennis ball.

I used to tie a pair of tights to my toes were being pushed back towards the knee.

And when all else fails, steroid injection!

I got this at start of perimenopause - apparently that's quite common. Don't go barefoot. Do foot stretches before you get up in the morning - draw the Alpahabet with your feet.

frequently it just goes but it's awful while it lasts.

MIL had it as well.

Appeared mysteriously, gave her hell for several months, disappeared as mysteriously as it arrived.

I bought some orthotic shoes inserts online. About £30, but they make a huge difference. Taking ibuprofen for a couple of days helped. I try to so the foot stretches when I can.
I do t go barefoot very often. I have a pair of backdoorshoes brand sandals - they look like flip flops but are solid and have a high arch.

Physio told me the best shoes for PF are Birkenstocks and crocs.

I have a stretcher board recommended by my podiatrist. When I first got it I used it every couple of hours but now usually once a day.
https://www.amazon.co.uk/PHYSIOWORX-Adjustable-Stretch-Hamstring-Fasciitis/dp/B01BOYWI5U/ref=sr_1_23?crid=4S1KSHB6GJAU&keywords=calf+stretcher+board&qid=1691055973&sprefix=stretcher+board%2Caps%2C308&sr=8-23
I also wear supportive lace up shoes indoors and out, usually Hotter, Ecco or Clarks.
I wear ankle supports at night and during the day as well when it was bad.
https://www.amazon.co.uk/Plantar-Fasciitis-Compression-Sleeve-Support/dp/B073BBWHD3/ref=sr_1_1?crid=1CHZUVO8RTTLZ&keywords=Modetro%2BSocks%2B-%2B1%2B%EF%BB%BFPair(s)%2Bof%2BAnkle%2BCompression%2BSocks%2Bfor%2BAnkle%2BSupport%2B%26%2BFoot%2BDiscomfort%2BRelief&qid=1691056179&s=drugstore&sprefix=modetro%2Bsocks%2B-%2B1%2Bpair%2Bs%2Bof%2Bankle%2Bcompression%2Bsocks%2Bfor%2Bankle%2Bsupport%2B%26%2Bfoot%2Bdiscomfort%2Brelief%2Cdrugstore%2C181&sr=1-1&th=1
I haven't found any insoles that help.
Mine started several years ago and returns if I don't wear sensible shoes or keep up the stretches.

YY to lots of calf stretches and the frozen water bottle trick.

I’ve used the RooRuns FitFeet insoles (£12 on Amazon) recommended by a physio.

If you are going to try insoles or shaped footwear build up gradually. Don’t go from not using insoles to wearing them all day every day. You need to allow time for your feet to adjust. Start off with 1-2hrs a day.

I would advise you to see a podiatrist, expensive but they can make custom made insoles which will help

Shoes must be really supportive... Asics are good

These came up on my Instagram and I had a look. I was astounded at the price for what look like plastic flip flops. What's the secret to them?

Started with it earlier this summer. I had it a few years ago and the advice my sister ( a podiatrist) gave me was to wear a heal of about an inch all the time.
I bought some lovely flip flop type shoes from The Sandal Company , who specialise in orthotics, and use these as slippers. They provide extra support and pain relief without adding extra insole. They are designed for of.
I bought some gel arch inserts for my other shoes which help.
As another pp has said the best relief is from Crocs. I wear them at work and I am pain free all day. I’m not sure that they are recommended as a treatment though.
I have a pair of decent walking trainers/boots which are great aswell.
Unfortunately I am not a big fan of wearing shoes so tend to take two steps forward and one step back with regard to recovery.
Wedge sandals are probably the best for summer. My sister rates Moshulu, who have a sale on at the moment.

I cured mine quickly with calf stretches. The calf muscles are too tight so they pull on the tendons attached to your heel which then pulls on the tendons attached to the bottom of your heel. That causes the pain.

Stretch lots and gently up to six times a day at the start. I’m diligent about stretching now after exercise and it only comes back if I slack off on the stretching.

I've got a free promo pair of the sliders!

Companies which make advanced sports footwear (especially for runners) are always trying out new materials to maximise kinetic return. That's what led eg to the inclusion of carbon (and shoes like the AlphaFly in which Kipchoge runs amazing marathon times). They also look at construction of the sole as a whole, and some have squishy sections.

One experiment with the squishy section led to a new material that was too squishy to be any use in a running shoe. Then someone looked at what it would mean for tired feet/legs to have really squishy soles to aid recovery.

And that's how Oofos came about - they were the only manufacturers of this type of shoe when I first came across them in 2018. I think a few other ranges now make recovery shoes too.

They're expensive because they're a bit niche - recovery shoes are nice, but far from essential! Just changing into any sliders after a distance/endurance event feels good - but changing into these feels even better.

It's meant to help recovery more generally - can't remember the muscular-skeletal detail for how, which is unfortunate as that might be the reason why they might help in plantar fasciitis

These are great for at home https://www.amazon.co.uk/WellnessTM-Orthotic-Sandals-Fasciitis-Comfortable/dp/B07Y753BBF/ref=mp_s_a_1_18?crid=2IMFYALPI0I3O&keywords=plantar+fasciitis+flip+flops+women&qid=1691057934&sprefix=plantar+fasciitis+fli%2Caps%2C247&sr=8-18

You can get a boot from Amazon that you wear at night that stretches your calf.
Not very comfy but you get used to it.
Also heel dips off a step/stairs help and I find the first thing in the morning is to stretch my toes up towards me while i’m still in bed.
Defo don’t go barefoot and wear insoles that push your arches up.
I got it over lockdown as I wore flat shoes/barefoot all the time.

I sympathise. I had terrible PF a couple of years ago & saw an NHS podiatrist. I was prescribed insoles & exercises (including the tennis ball thing - yes it does help 😁). However, the insoles seemed to get more & more complicated at every review, so one day completely out of the blue I thought I'd try running, I think purely because I was fed up having sore feet & thought I'd give it a go. Anyway, I know it's not for everyone and it may be a coincidence, but I completed couch to 5k, became a regular runner (not a top athlete by any stretch of the imagination), and the PF disappeared. I can only guess that it maybe made my feet stronger? I ran with the insoles to start with, but soon found that I didn't need them any more. You do need proper running shoes though, with good arch support.

I bought a foot roller from Amazon and wear fleece lined crocs as slippers and it has gone.

See a physiotherapist. A one off payment of £40 to £50 will realty be worth it for PF. Or look up “Bob and Brad” on YouTube. But a good physio is worth her weight in diamonds.

And as for footwear. You need shoes which are supportive and fairly flat. But not trainers or ballet flats. Brogues are good.

As well as learning proper stretches, a way to relieve the pain is by filling an old pop bottle (250ml) with water. Freeze it. Then use it as a foot roller. Hurts a bit but will relieve some of the pain.

And a lot of people will say, Never go barefoot! But I found the reverse helped. Really think about rolling through your foot as you walk. Do exercises which strengthen your feet - try picking up a tea towel or handkerchief with your toes, for example.

Another vote for Oofos. They saved my feet. I do a lot of walking got the canvas pump ones. They are expensive, but they are really comfortable. I live in mine as I try not to wear sandals or anything that is going to make it flare up again. I also bought one of those ball foot massagers which also helped. It will go, takes ages but it will.

I suffer more with the Achilles’ tendonitis/have bony spurs growing, but many many colleagues have PF as we’re on our feet for 13hours in theatre crocs.

If you have access to a golf ball or tennis ball you can use them to roll in circles under your feet where the pain is, sat with your back straight and feet in neutral - in addition to the gentle stretching exercises other PP have suggested.

I also have fallen arches, so my insoles are custom made from orthotics, but if you do want to try the support insoles (so you can wear more than one pair of shoes), my orthotist told me to only wear them for an hour a day at first and gradually build up to full time use.
He also said expect your knees/hips/back to be more painful for the first couple of weeks as your tendons etc get used to moving in a different way, so don’t be discouraged if the relief isn’t instant when the insoles arrive.

I know how debilitating it can be! I’ll try and link an info sheet closest to the one the hospital gave me if your Dr has been less than forthcoming:

https://www.ouh.nhs.uk/patient-guide/leaflets/files/49007Pfasciitis.pdf

I have had this three times. Absolute agony. Anti-inflammatories zero help. What did help:
Never walk barefoot
Birkenstocks sandals all day in warmer weather
Birkenstocks clogs/slippers in the house
Fit Flop trainers (look like shoes) for work
Stiff insoles with arch that stays up inside any other shoes
Stretching foot and calf

Good luck- its awful but CAN be managed.

I highly recommend buying a night splint for planter fasciitis from Amazon - it holds your foot in the correct position overnight. It will also have an optional wedge to add a stretch too while you sleep.

FitFlop branded shoes are the only ones that support my feet. I found Skechers horrendous.

Put a small bottle of water in the freezer and use it to roll under your foot every evening for 20 mins to reduce inflammation.

Do stretches at least 2-3 times daily

Never go barefoot.

If you can afford it see a podiatrist or physio for a full assessment.

Me too - to my huge relief.