Anyone know about plantar fasciitis?

[MyNameIsInigoMontoya]

I'm pretty sure I have got PF in both feet, it's self-diagnosed but is exactly like the description of PF - sore heels, especially after resting, etc - and I have had the same thing before too (though not as badly).

When I had it before it seemed to disappear on its own after a while, but this time it's been over a month and still not gone. It does now seem to be getting better gradually, I have not had the real swearing-and-limping thing for a week or two, but it's still niggling away and I'm still having to be very careful about footwear or walking too much to not bring it back.

What I would really like to know is:
a) Is there anything I can do to stop it niggling on and finally get rid of it? I am already doing foot/calf stretches when I remember, and trying to wear soft-soled shoes and not go barefoot round the house (hard floors). I'm trying to avoid too much standing/walking, and obviously avoiding running or other hardcore exercise, but I found that too much rest seemed to make it worse if anything though, so I also try not to spend too long on my backside. Is there anything else I could try though?

b) What exercise can I still do without making it worse? I have put on loads of weight and feel like I need to start some serious exercise, but obviously some things are out! I guess no running for now, but what about things like swimming or cycling? Would I be able to get away with Shredding if I wear good shoes? (It does have a bit of jumping around, but not loads).

Thank you!

I got this in my left foot after coming out of my plaster for my ruptured Archillies Tendon. It really is a horrid pain, I would do a deep head massage and do all of the things you have suggested. It has now been seven months since I've been out of plaster and it still can be tender. I'm still careful about footwear, only have Birkenstocks and hiking shoes.

For exercise I'd just do what you feel comfortable with, so start out slow. If you do aim to run the go to a podiatrist who should be able to help you choose the right shoes or insoles. I could do both swimming and cycling now I guess. Hope that helps. I found the plantar fasciitis more painful than my actual tendon rupture!

I know it bloody hurts - I've got it!
I found the Profoot insoles on Amazon to be a Godsend.

My mum has this, she swears by rolling the soles of your feet over a small bottle of frozen water which exercises the muscles and relieves the discomfort.

Frozen-bottle rolling is a good start. Also lunges and calf stretches, with things like hanging your heels over a step etc.

It usually settles on its own, might get some relief from insoles as above. Rarely needs anything more invasive (injections, surgery)

Otherwise excercise wise I'd start with swimming/yoga etc. and build up from there. Get someone (podiatrist, physio, orthotist, running specialist shop) to check you have the right trainers for your feet and running style/posture so you're not increasing the strain on the wrong parts of your feet.

My mum had some Physio, but swears that her mbt trainers cured it.

I think I had this for about a year. Agony getting out of bed in the mornings or after sitting down for a while.
It then just disappeared and have never had it again.
This was about 15 years ago. Never had any treatment.

Scholl Busy Feet insoles (from Boots - around £10) were excellent when I had it.

I have this and find properly fitted running trainers a godsend. If I want to wear other shoes I take the insoles out of the running shoes and put them in my shoes/boots.

I avoid going barefoot a lot and wearing loosely fitted slippers.

I think I got mine from wearing birkenstocks too much as they didn't support my feet.

Nowadays I wear my trainers as much as possible, even around the house, doing the ironing etc and that helps a lot.

Foot/ calf stretches are good.

Padding out your shoes to take pressure off the sore part of your heel may help as well.
get hold of sticky backed chiropody felt ( boots sell it ) Cut a horseshoe like shape to fit your shoe and suit your pain pattern ( trial and error here I'm afraid) when you have a shape that suits, cut another one, stick them both in same shoe ( double layer) .

non weight bearing exercise is good, cycling, swimming, rowing.

Its possible you may also have a heel spur going on, that will take longer to resolve than just PF, Physio said 6-24 months to me. I'm about 9 month in and OK with walking but not Ok with running / jumping yet. Every ow and then I try and then it hurts LOTS. All my shoes are padded with horseshoes of felt, even my wellies and slippers.

Had it for 2 years. Only thing that shifted it was steroid injection into heel. At my hospital there is the school of podiatry where you can self refer, not sure if other areas have this? I only found out about it by chance, had some physio via occupational health and he told me. GP was rubbish, put me on anti inflammatories which didn't help then left me to it.

I tried (in no particular order!) exercises, taping, infra red massgae, the thing where they stick needles in you (name has just escaped me!), inserts made by school of podiatry (adjusted several times), rolling on frozen bottle, wearing crocs permantently as they were only thing I could manage to wear without being agony.

It took 2 steroid injections to work - first one worked temporarily but wore off. Second one did the trick, and touch wood problem hasn't returned, although I do get a bit of an ache if I've been on my feet all day or walked further than I'm used to.

Acupuncture got rid of it for me! for good!

Wow lots of replies, thank you all!

At the moment it is not too bad and seems to be improving (very) slowly, so hopefully I can avoid the more drastic cures like the steroid jabs - I am just being impatient mostly I did dig out my MBTs which I'd forgotten about this morning, but actually found them a bit uncomfortable - it seemed like they put my weight on the tender bit. So have gone back to comfy walking trainers for now, I think the MBTs might be good for after it's got better though to try and stop it coming back.

If it gets worse again I will definitely try the frozen-bottle thing and some better insoles or the horseshoe padding. I've just got some new insoles for my work boots but they are just ordinary (but thick) ones, so I can try the more specialised ones if that doesn't help. And must remember to keep up the stretches with you all nagging me

I'm glad swimming and cycling seems to be fine, think I will stick with those for a bit longer and then if it gets a bit better I might try a gentle Shred again and see if that causes any trouble - it's only 20 minutes and a lot of that is weights or ab exercises, so there's not really very much impact, only a few minutes of star jumps and stuff here and there.

The annoying thing is that you can't tell at the time whether you are doing any damage, only afterwards! Whenever we walk anywhere DH says "how are your feet?" and I have to tell him I don't know yet but ask me tomorrow morning! But at least things do seem to be gradually improving.

You need to take Ibroprufen for a couple of weeks to reduce the inflamation in the tendon.

I had it really badly two summer ago and could hardly walk in the morning.

Chiropodists advice was ( I know you are doing some already)

max dose Ibroprufen for two weeks which is 3200mg a day

10 minutes cold compress twice a day

no walking barefoot on floor

soft soles on shoes

I'm a graduate Podiatrist who is Health Professions Council registered, a lot of it calms down on its own, I get it every so often and just ignore it.

Scholl used to do an insole called a "gaitway" which I actually found to be effective for planta fasciitis but I wouldnt advise the black plastic insole they do. They used to be around £30ish. I found that if they were going to help at all patients would say straightaway that it felt better. (I used to work Saturdays for them via an agency when I was saving to get married)

If you get it again ask to see the nhs podiatry dept, they can do a biomechanical assessment and see if you have a problem that is causing eg dropped or raised arches. Then if you need an insole with more control than a gaitway insole will give they are free.

Funnily enough I have found not all patients get it with increased activity, some get it with decreased activity instead.

I have got it right now in my right foot.

It bloody hurts; in the morning it's excruciating.

I had it about 2 years ago and it did go - eventually. I am, probably stupidly, still running with it. I find, after the first 5 minutes during which I want to cry, it eases off!

I remember reading (somewhere on MN I think) that when you first get out of bed you should put you feet straight in to a pair of shoes with a decent heel (can only visualise tottering to the bathroom in Jimmy Choos at 6am). Theory is that the fascia has been able to 'contract' during the night, if you step straight onto floor you stretch it too quickly?

That's interesting! Can't see me remembering to do it though.

More interesting stuff. I will try some Ibuprofen and see if that speeds things up. Not the heels though, I can't walk in them!

I have plantar fasciitis, (diagnosed) by a podiatrist and a consultant, i suggest getting yourself to a podiatrist, sometimes inserts into the shoe can help, or strapping of the feet, or in severe times of pain (like i've had) they can inject into your feet!

Oh and i have a night splint (ski looking boot) for sleeping with, stops the pain!

birkenstocks around the house in winter and in the summer. no flipflops or rubbish flat slippers. Gaitway insoles with arch support or anything with arch support in all boots. Swap them over if you have to.

Mine went after about 4 months.

My work colleague had shockwave therapy for her PF that was not imporving at all despite all the treatments and exercises. Three sessions and the pain had virtually gone. She got it done privately but apparently can be done on nhs.

I had it for a year, and it's horrible. All the stuff up there ^ makes sense. I also bought Fit Flops and they helped loads.

Oh, and there's no such thing as a gentle Shred!

second fitflops they helped no end.

even tho it's gone now i can never go back to normal shoes. ie no support or cheap. i miss cheap.!