Running induced plantar faciitis-help!

[TaighNamGastaOrt]

help, my feet are agony! I'm a runner, been doing it about a year, with a break to rest sprained ankle. Did a running challenge in January which was great-I loved it! I can only manage about 5/6k sadly.
Did last run and my plantar faciitis flared up again.
Rested it, did stretches and used tennis ball to massage it,
Went for a walk in the snow today, now my feet are really really sore!
I can't even sit on the sofa with my feet on the floor, its too painful.
I've asked for help before, been told go to doctor. Its nigh on impossible to get a doc appt now, emergencies only.
Help!!

Get a stretch board. I had terrible plantar that lasted months and 2 weeks stretching on the board and I was all better. It was magic. Someone on here recommended it. Mine flared up this week as I have been walking loads and can't swim. Used the board twice and it's stopped. I think my plantar is linked to super tight calves. The board just stretches your foor further than you can manage yourself.
I have this basic one but there are others out there www.amazon.co.uk/Adjustable-Stretching-Fasciitis-Achilles-Tendonitis/dp/B071L898F1/ref=pd_lpo_200_img_1/260-2220856-9686408?psc=1&pf_rd_p=da0677f5-a47b-4543-8b54-10be576b8f26&_encoding=UTF8&pd_rd_wg=s6rZw&pf_rd_r=823TXSRJ44GW81J9JW16&pd_rd_i=B071L898F1&pd_rd_w=cNMFm&tag=mumsnetforu03-21&refRID=823TXSRJ44GW81J9JW16&pd_rd_r=5810bc38-eb03-4a0e-8294-685c9fadbaf8

OK, I had plantar fasciitis in both feet at the same time. It's one of those things you've heard other people complain about but I had no idea just how painful it is.

After trying "everything" the things that helped me most were:

• Ice. Lots and lots of icing. A bag of peas under your arch for as long as you can bare, as often as you possibly can. Every hour if you can manage it.

• Before even putting a foot to the floor, stretch your foot and calf by sitting up straight, legs straight in front, put a strap (dressing gown belt) around your toes and pull them towards you. Then stretch your calves in the conventional way numerous times during the day. I did it in the cubicle every time I went to the loo!

• Again, before putting foot to the floor in the mornings, roll it on a rolling pin for at least a minute. Do this frequently during the day if you can.

These are the things that are often recommended and dismissed as not working. I found they did work but I needed to do them a lot

I'd prioritise the ice if need be.

thanks! I do the dressing gown belt stretch every day and try to stretch my muscles regularly. the whole bottom of my feet are painful, ibuprofen is taking the edge off.
I'm not a fan of ice, but I'll try anything just now! I've popped a bottle of water in the freezer and will give that a shot!
I'll have a look at the stretch board, never heard of them before, thanks!!

I resisted ice for the first 10 years of my running career, but honestly, it's like magic. I put ice on everything at the slightest niggle now. Sit down with a blanket and a hot drink!

I found the bag of peas better than a frozen bottle, although others will disagree. It moulds to the shape of your feet, covers a bigger area and you can just sit there without having to roll.

@Toorapid aye, I can hear my husband moaning about wasting the peas!!
Think we have an old bag in there somewhere though, christ at this point I'd sacrifice my firstborn!
Thought if I rested it a week, it'd be fine but nope!

I have a bag of nasty bullet like peas, that I keep in a carrier bag so we know they're not for human consumption (having been thawed and refrozen many times). They're actually cheaper than buying a purpose made ice pack. I'm obviously not going to admit to having once lost the peas and having to assume that they were eaten

It is unfortunately a long process no matter what you do.

Lidls finest are thawing under my sweaty paws as we speak.
At least its numbing the pain.
So frustrating, I'm just back from my ankle healing and was really starting to get into running again-loved it!
But no, stupid bloody PF. Getting older sucks!

One Saturday morning I ended a parkrun in tears because I was in so much plantar pain. The only shoes I could walk in were proper FitFlops, and within a week it was gone. I don’t remember doing any special stretching - just walking around in the FitFlops. I laid off running for a week or so more just to make sure I had really licked it, but it didn’t come back. I know FitFlops are a controversial “treatment” for plantar fasciitis but they worked really well on me.

@mommybunny I've been looking at fitflops and oofos and hoka I think do recovery sandals. tempted. I hate flip flops tho-hate the toe thing and can't walk in them!

Following. Long term runner here out of action with nasty pain in one foot, between my arch and heel. Hurts to walk and I've no idea what might be causing it or how to help it as I don't think it is PF. It's been around for a couple of weeks now.

Sorry to hear about your foot stumped, its frustrating! It's the muscle in my arch which makes my heel so sore.
I used ice last night, it did work!
This morning was fine, except I went sledging and now it's sore again!
More ice! Dh still moaning about his peas!
Ouch!

Not a runner here but had PF for nearly 3 years.... Nothing worked until I found Plantar cure. Its a small device that straps to the bottom of your foot and delivers shock waves... 6mths on it's 75% better.. You can have shockwave therepy with sports physios but it's £100s. I would have paid that but couldn't have it because on blood thinners... Good luck..

Plantar Cure.. On line and about £40..

@Stumpedasatree

Following. Long term runner here out of action with nasty pain in one foot, between my arch and heel. Hurts to walk and I've no idea what might be causing it or how to help it as I don't think it is PF. It's been around for a couple of weeks now.

Feet are complicated things and foot pain can last a long time.

As above I've had PF before but I also had a different, excruciating pain in the arch of my foot which was a dislocated cubid bone. Another repetitive strain injury. Osteopath was able to put it back and it was almost an instant cure. It's always worth getting these things properly diagnosed if you can, unfortunately little point going to the NHS though. I love the NHS, they're amazing when we really need them but not good for running injuries IME.

Yes, it seems there are a variety of ways people suffer with PF and a variety of ways to cure. I had mine probably for a year or 2, but it didn't stop me doing anything, as once I was up and walking, the pain went away.

I think mine was the result of very tight calves. I saw a podiatrist who gave me a series of exercises, recommended shoes (trainers), and some insoles. The thing that seemed to finally get rid was a lot of calf massage. She suggested a professional massage, but warned me it would hurt - yup. But having understood that that was what was required to help, I could start massaging my calves and plantar muscle myself - yes very painful, but with consistency, it actually went away relatively quickly.

I still massage my calves when using body moisturiser to keep it at bay.

@Marylou62 thanks, I saw an advert for that yesterday. I wasn't sure about it but its good to hear that it works. Might try that, thanks!
Currently I have crepe sports bandages wrapped around my arches and ankles-not too tight but bearable. I'm away to ice them with my 'feet peas'!
Frankly, I'm ready to chop them off! DH suggested I rest them, but its snowed so I had to go play! and I'm always busy! :)

Things that helped:
Time (depressing but true)
Weight loss (don't know if it is an issue for you)
Never ever putting my foot down unless there was a cushy gel insert or memory foam between my heel and the ground! I had inserts in my slippers. In all my shoes. Yy to fit flops and sketchers memory foam trainers.

Good luck!!

I found the tight elasticated supports (the ones that go round the arch area) very useful, about a tenner on Amazon.
Constant stretching exercises, especially trying to touch my kneecaps with my toes. That's a good one to do the instant you wake up, before your feet touch the floor bedside.
I also found standing on a vibration plate exercise machine in the walking position helpful. Must be the tiny muscle movements.
Freeze a water bottle full of water and place on floor, roll it back and forth with your foot.
Never known pain like PF. I walked like R2D2 for weeks with it.

thank you for your tips! The pain is pretty bad and yes R2D2 is my movement! my PF problems started when I was pregnant and I have put on a bit of weight over lockdown (size 10/12 and healthy BMI so not huge) so I'm not sure if this is the issue.
I'm trying to do excercises every few hours and use ice, but it is going to take time.
Thanks for all your suggestions, been really helpful!

I had what a physio diagnosed as PF for over 2 years. Never got much worse (although left me hobbling the morning after a long run) but never went away. Saw a podiatrist before Christmas who confirmed it isn’t PF at all. Pain is now 99% gone, and isn’t worse after a run.

Your GP probably won’t be able to help, apart from to refer you, but podiatrists can open at the moment so you should be able to get an appointment.

The only thing that got rid of mine was the laser treatment.
You have my sympathies, I know how painful and debilitating it is.

Find yourself a sports physio.

Invest in a few appointments now to get a professional opinion rather than coming to the same conclusion this time next year after having bought shoes/those weird sleeping boots/insoles etc etc etc.

I had it for 18 months and fixed it with the sound wave therapy and advice based on my specific body.