Plantar Fasciitis - again

[badRoly]

So I had the dreaded PF 3 years ago and managed to clear it using various tips I was given.

Today I walked to school in a pair of completely flat pumps (I know ) and on the way home felt the onset of an ache in my arch which has now turned into that awful 'bruised' heel pain.

My problem - this weekend I am meant to be walking 30-40 miles with a group of Scouts. I am the only adult going due to the leaders having existing commitments. What should I be doing now to enable me (and therefore the Scouts) to complete the walk?

Thanks

Walk as much as you can before then barefoot to strengthen foot muscles.

Golf balls or similar rolled around the bottom of foot?

I suffered terribly with this a few years ago and ended up on crutches! Was most unpleasant and had 3 steroid injections for the problem to resolve!!

I would also suggest if you are walking to get a foot bandage and keep it as well supported as possible and rest as much as you can :)

Thanks both. I am barefoot round the house anyway. I have smeared it with Voltarol after resting as much as possible after getting in from school and 'icing' it with peas! Currently laid on my bed in the sunshine supervising the DC but bloody hell it hurts .

I am so annoyed at myself having been clear of it all last summer!

I have to take dc1 to Guides in a bit so will nip into Tesco and get some small water bottles to walk in the freezer too, probably easier than trying to find where dh's golf balls are in the garage!

to relieve the pain i used to wrap a pair of trainers in clingfilm and put them in freezer- wear them a few hours later and you get about 20 mins relief

You have my sympathy!! I hope it gets better. Anti-inflamatories (either natural or drugs), hydration and I would wear supportive shoes round the house and not go barefoot. (But like many things, the remedies are very individual!

Are you doing calf stretches? Lots of stretches Googleable online. Also finish off stretch routine with iced water bottle rolled beneath arch.

Apparently going bare foot with pf is a huge no-no! It has the same effect as wearing very flat pumps. I wear crocs around the house.

Hello, thanks for your replies. Fortunately I think I just bruised my feels as they were fine for the weekend and I walked the 30miles with the 3 Scouts I was doing it with in 14hours and 3minutes.

Sore hips, knees and a blister on the ball of my left foot but not more heel or PF type pain