Plantar fasciitis

[mckenzie]

I've self diagnosed plantar fasciitis in my left foot. I can only put it down to suddenly wearing a particular pair of boots much more often (new puppy) and as they are really childrens boots, perhaps they don't have the same type of support etc as adult boots (they are Timberlands so good quality I'd hope but childrens nonetheless)

Any tips please for dealing with it? Self treat? Seek help?
Hold of all non essential walking?

I've just come back from walking the puppy. There was a discomfort while walking but now that I've stopped and sat down for a drink....OMG, agony ??

TIA

There are exercises you can do to help, off the top of my head rolling a small can (mixer drink size) under your foot whilst sitting is one, you should be able to Google the rest. I feel your pain!

Agree, exercises can help. Writing the alphabet with your foot is one, and standing on a step on your toes with you heel pushed down is another - all help stretch the calf muscle.

Then the only thing that made the thought of walking bearable was some special insoles - don't just get bog standard scholl ones from Boots etc, you need specific PF ones - try and find a local store that sells them (I got mine from an outdoor clothes store) so you get the right sort. I was advised to get a superfeet insole. They do lots of different ones depending on the impact (eg walking, running) and the type of shoe (eg special ones for high heels). eg www.amazon.co.uk/Superfeet-Womens-Insoles-Forefoot-Cushioning/dp/B00KHUCX2Q/ref=sr_1_2?s=drugstore&ie=UTF8&qid=1422031957&sr=1-2&keywords=insoles+plantar+fasciitis+superfeet
They are not cheap (£35 ish) but OMG the difference. Was amazing. Totally. I could walk again.

Fortunately, since then mine has totally gone away. Diagnosed with under-active thyroid and as soon as I started treatment it went. Weird but I am not complaining

If you are near Old Stevenage, the Country store on the high street were great at advice for it. I went in to get new hiking boots thinking this may help me be able to walk on holiday and came out with the insoles which I could use in all my shoes (no new boots though).

Thanks very much guys.
I just cried my way round M&S buying some food for dinner. It's suddenly so so painful.
I'll look up the exercises but I've been doing calf stretches since I first felt the niggle last week. I'll definitely do the roll on a can (or tennis ball Perhaps?).
I'm not miles away from Stevenage so if I don't get any joy over the weekend I'll take a trip out there next week.
Thanks again

Shops that specialise in ice skates/roller blades also sell the right type of insole (the shop at Alexandra palace rink is great if you're nearer there )

try rolling on a small frozen bottle of water as that will exercise and bring relief at the same time, agree on inserts and special shoes but perhaps think about a pro diagnosis as I thought I had pf but turned out to be an ankle problem (sub talar something something) radiating pain elsewhere and needed a different type of insole and a steroid injection to sort me out

poor you, know it is v painful so hope you get some relief soon

I really feel for you. Mine had been bad-ish for a few weeks and then DH got tickets for DD and I to go to the Olympic Stadium during the para-olympics. I wore my walking boots hoping it would give me the right support but before DD and I had even got to the station (about a mile) I was in agony. 8 hours of wandering around trying to keep the smile on my face as DD was so happy and excited.

I sympathise, I had a flare up over Christmas and omg, was it painful. Not even just on walking either, I couldn't sleep for a few nights because the pain was so bad.

Exercises help, stretching the calf doing the step exercise and rolling a ball under my foot. Stick the ball, golf ball if you can get one in the freezer and massage the bottom of your foot. They also suggest a frozen bottle of water to roll your foot over,

It was rest really for me that healed it the most I think. I'm a runner but had to have the best part of 3 weeks off. The first week I literally couldn't walk on my heel at all, I was hobbling about. It's alright now but I noticed pain wearing converse type shoes the other day so I know I need to be careful with footwear now.

You can buy innersole support in clark's or boots. Good, supportive shoes are an absolute must and exercises can help.

If you find it doesn't improve there is a consultant called Mr Khan at the Marigold Clinic in London. He is AMAZING. I had PF for a really really long time. In both feet. I was on so many anti inflammatories it made me sick. Nothing helped until I went to him. Genius. Two weeks and it was all but gone. I saw him on the NHS, but he takes private patients too.

this is the chap

Thanks guys for all the replies. I have out a call in to a podiatrist to try and get an appointment to confirm (or otherwise) and help treat.
A friend is going to Ali Pali tomorrow so perhaps I could ask her to get me something. Or would I need to be there?

Thanks Travellinglemon, I replied before I saw your post.
I'll try my lady first as she is local and has a fantastic reputation. If no joy, I'll head to Mr Kahn.

I used to run, and now walk a lot and after years of suffering phases of pf I discovered fitflops (the boots/shoes, not the sandals) and have had no pain this winter wearing these - www.fitflop.co.uk/womens/boots/womens-zip-up-crush-boot-leather-black/883945611353.html?start=6&cgid=womens_boots

But they are ugly...

They are honestly the only thing I can wear.

I haven't tried their sandals yet but iwill defy get a pair for the summer. But I need straps at the back, otherwise I know my foot will start hurting again.

I had pf badly for a whole summer before i went to chiropodist.
Her advice was do not walk barefoot on hard floor and wear soft soles

take highest dose of ibroprufen for two weeks to reduce inflammation

Ice pack 10 minutes twice a day.

That cleared mine up

Really never walk past the point of pain. If you feel pain coming on, STOP!

I've had a recent bout of this and did these things very successfully:

1. Good quality orthotics from Boots, quite spongy ones. About £20.
2. Stick on heat patches on foot overnight, with a bed sock over it.
3. Warm baths and self-massage.
4. Stretches - GP showed me one which I did every day, like the warm up exercise where you lean against a wall and stretch out your shin, but with the knee bent.
5. Solpadeine Max, two tablets four times a day on the clock.

Read this book:
www.amazon.co.uk/Every-Womans-Guide-Foot-Relief/dp/1936661071/ref=asap_bc?ie=UTF8

It looks really fluffy from the cover, but it really isn't.
Stretch stretch stretch, especially calves/hamstrings/flutes
Strengthen your feet, arch supports may help in short term, but will weaken your feet in long term. Your feet need to be strong enough to support themselves properly, rather than relying on your PF.

Thanks so much for the extra posts.
Boffinmum - that stretch really hurts at the moment. Do i do it anyway?
I've always been really quite good about calf stretches I think as I have a lower back issue but I will pay even more attention.
And I shall get the Boots orthotics tomorrow while I wait for the appt next week with the podiatrist.

Now, who would like to walk the puppy tomorrow?

Puppy can come running with me

I went shopping when my plantar was healing (or so I thought) and I was in so much pain, I just had to give up. Awkward when it's Christmas shopping! The pain when it gets going is just horrific though.

I'm so cautious with my footwear now because I can remember the pain so clearly. Every time I go out for a run, I am keeping everything crossed it doesn't return.

Two sessions with cranial osteopath seems to have cured mine.

I feel your pain op - I suffered for over 18 months with chronic, daily agony from PF. Had an X-ray which showed a heel spur.

It got to the point where I would have happily chopped off my own foot I I wasn't so squeamish, it was hell.

I tried everything - NHS physio, private podiatrist, pain killers, special shoes, insoles, stretches, water bottles, ultrasound therapy, injections - nothing helped.

Then one day I broke my ankle. Plaster for 6 weeks. I was cured and have never been bothered since

In America I believe it's pretty common to apply a below the knee cast for PF if all else fails, it makes sense. When your foot is flexed, as in a cast, the PF is stretched, the immobilisation keeps it stretched and it heals in the stretched position. Once healed, you should have no problems.

I had this at the end of last summer (self-diagnosed that is) - I put it down to wearing flat ballet-pump style shoes at work (normally in the summer I live in Birkies which have good support under the foot but we're not allowed open-toed footwear) and then a particularly long walk in Converse.

I used a tennis ball to roll my foot on - I used to press down on it quite hard as the pain was actually quite nice in a way (am I weird? ) probably because afterwards I knew it would feel a bit better.

I also bought some insoles/arch supports for my shoes from Amazon - they're just heel ones rather than full foot ones. They've done wonders and enable me to even wear slipper boots around the house which would've previously been a big No as they have zero support.

Thanks. Very much for the extra posts.

That part about the cast make sense when you here about the strapping technique that's so successful. That's what I've been told to do. Apparently it does sound like I've also fractured a heel spur too which is why it's extra painful.
I've iced and stretched and iced and stretched and its feeling considerably better today the yesterday. And wearing trainers permanently. Very attractive

My GP injected mine.

I had a bad previous bout and was on crutches for a year and had injections, ultrasound, some sort of treatment where they pinged my feet with high frequency something or other (very painful), physio and drugs, and only time and squidgy shoes got it better. This time I worked out what was happening in the early stages and got going on orthotics etc fast. It is still there but if I am good on the orthotics and pacing my walking it's ok and hasn't developed into the nasty case I had before.

PS I would take professional advice on the stretch. Perhaps work up gently to a full one. Sound like you have a spasm type thing there.

I second Lex's suggestion - freeze a bottle of water and roll your foot over it - cured mine!

thanks for all the posts
I used a friend's snazzy massage infra red thingy on it this weekend and wow! Friday night I was in tears and on crutches, today I took the puppy to his first training class and was on my feet for over an hour!

It's still sore but nothing like it was. I've also been putting ice on and stretching and that stretch that was too painful on Friday is now doable with caution.

Heading in the right direction huh?

Indoor slippers have been ditched in favour of clean trainers. And the boots that i think are the culprit are in the charity bag.

I really appreciate all the posts with support and advice. Thank you.