Plantar fasciitis - how to speed up recovery?

[MrsMargoLeadbetter]

Have developed plantar fasciitis which causes pain in my heel. I think probably due to weight gain in pregnancy as I was already overweight. Want to start exercising in order to help reduce my weight, so an injury is v annoying!

Have been to sport massage person as he helped me with a previous running injury when physio didn't help. He has given me some exercises ( my calf was v tight on the effected leg), suggested I buy a heel cup and use anti inflam gel etc.

I just wondered if any MNtters had any tips to speed up recovery? And did you run with it? Views on running forums are mixed.

TIA

I have had it twice and both times when I was heavier. I ride my bike or swim as part of my weight loss programme and also make sure I have very good trainers....I never ran when it was painful no....

Ask your GP if you can be referred to a podiatrist. They can make you inserts for your shoes that help recovery and reduce the pain. It helps to wear very sensible shoes for months (trainers or Ecco type shoes).

It can take months or years to improve unfortunately.

Thanks both.

I think I probably knew that I shouldn't run but just wondered if anyone had managed to find a miracle cure etc!

I did attempt a DVD today and it started hurting so I stopped.

Wearing my verging-on-orthopaedic Brooks trainers for overpronation made me realise how lacking in support most of my summer footwear is. At least it is heading to autumn so I can wear sensible shoes.

Thanks for the podiatrist suggestion Vegas, will look into it.

Off to the pool it is!

i've had it a year so far and had podiatory treatment, strapping, inserts etc. If it doesn't go soon i may go for the steriod injections (although these are not risk/pain free)

Never walk around barefoot.
Non weight bearing exercises to keep you fit instead.

Good supportive trainers.
Always sort out your overpronation.

Ankle/foot stretches - see a physio they will advise, possible do frictions, manual treatment or ultrasound or inject.

Getting out of bed in the morning is a vital time to make sure you're aware of your Plantar Fasciitis, as obviously you are putting your full weight on your feet, after they have been resting and healing all night during sleep.
So take it steady, don't leap onto them, and that way there is less risk of causing any damage. All the other suggestions /advice is good too.

Oh, and a ridged foot pedi roller is very useful as well. You can get one from Boots for around a fiver, and it works best by placing on a hard floor and rolling your bare foot over it, thus massaging the sole of the foot, helping to keep it supple.

I found the shoe inserts (Dr Scholls available from Boots) useful, in all possible footwear even wellies if gardening. Visit(s) to a physio both for treatment and advice on how to help it at home. On physio's advice I bought a tennis ball to massage my heel and foot on, then rested my feet above my head to let the blood flow away from them, taking away the waste from the damaged muscles.

It does take a while to clear up but I found using all the means of improving it has worked. Best of luck and hope it clears soon.

BTW. I am running once again and find that it doesn't bother me at all when exercising.

Chiropodist advised
10 minutes ice 2x day
Ibroprufen for two weeks
Never walk barefoot on hard floor
Soft sold shoes such as fitflops etc

It worked for me in about 2 weeks. I had got to the stage of not even being able to walk more than 10 mins

Lots of helpful comments here. Mine is agony at the moment. I dread getting out of bed. A lot of people recommend fit flops. Do they really help? I find my trainers are the most comfortable and my birkies hurt but they are better than nothing. Wore converse yesterday with insoles and now = agony. they aren't heel insoles, just some full sole ones I happened to have. I've seen some in boots that seem to suggest they help plantar fasciitis. At 25 quid I am reluctant to try them.

I think fitflops help. I always wear them or Birkenstocks now. I try to wear shoes all the time, especially if I'm doing something like ironing where I'm standing for a long time.

I found the stretching exercises I'd been given initially by my gp were actually counterproductive when the podiatrist explained that hyper mobility and a poor sense of balance were contributing to the problem by making my feet work very hard to keep me upright!

I second the advice about the steroid injection. I had one at my gp. It was incredibly painful and had no positive effect.

Hope it improves soon.

Sometimes (like this morning) it is so painful I can't even lay with my foot on the side, let alone massage!! Touching it is agony! I have my horrible trainers on now and it's painful still but bearable.

Thanks. I'm not pregnant or overweight. I broke my foot in three places 2 years ago so I presume that's what caused this. My posture is probably not perfect but I do pilates and am generally fit and healthy.