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Original poster

Plantar faciltis

41 replies

LoudSnoringDog · 03/03/2022 10:35

Without seeing a GP ( because I cannot get an appointment) I believe that I have PF. Extremely painful and can't weight bear on my foot.
I don't even know where to start with trying to alleviate symptoms, from what I am reading on the internet, it appears to not just resolve itself quickly?

So frustrating as I have a 10 mile race on April 3rd and half marathon on may 1st so imagine I won't be able to realistically participate in these now.

Any tips for pain mgt and resolving?

OP posts:
chuffer15 · 03/03/2022 11:25

I had this during lockdown, I found rolling a frozen golf ball under my foot a few times a day helped. I also wore a full shoe/boot that supported my ankle all through the day relieved it and finally I bought some support socks to wear. It did go quite quickly after I did all these. Hope you can sort it soon it was horrible to deal with!

Original poster
LoudSnoringDog · 03/03/2022 18:58

Thank you. I am in so much pain today. Have just purchased some stuff off Amazon that should arrive tomorrow and fingers crossed helps

OP posts:
Luredbyapomegranate · 03/03/2022 20:36

Spikey massage ball, roll it up and down

Rigid shoe - when you try and bend the sole only the toes should bend - heel to main foot should be solidly straight.

No point seeing the GP - this is not their area, book a private physio

Will be more tips online

ClarasZoo · 03/03/2022 20:39

Birkenstocks. Instant relief for me.

Ijsbear · 03/03/2022 20:43

Physio taught me stretching exercises for mine as well as recommending Birkenstocks. Stand on a stair. One foot half off the stair, so heel and half the foot is in the air. Slowly push your heel down, hold a moment, then let it rise up again. Repeat 10 times, then the other foot. Rinse and repeat for 3x 10 stretches for each foot, twice a day.

The golf ball thing sounds good, must get one.

Pimpernella · 03/03/2022 20:44

Had it for several months in 2020. No doctors/physio available.

I bought socks, a boot, special shoes, rolled balls and did stretches. It was agony.
I believe it only got better when I stopped messing about with it and let it heal.

SuckIt · 03/03/2022 20:46

Don’t walk around bare foot at all.
Rolling a frozen water bottle under the foot
Tennis ball rolled under the foot
Ibuprofen and icing it frequently
Stretch stretch stretch

Check what shoes you’re wearing - sketchers have been a godsend for me but Birkenstocks make mine worse.

LizzieBet14 · 03/03/2022 20:53

My DS (12 at the time) is also a runner and saw a sports podiatrist and was given some insoles for his spikes. He was delighted with them. Good luck!

Loopytiles · 03/03/2022 20:56

If it’s that painful wouldn’t run for now. I’m a runner and have longstanding PF - predating the running - that’s ‘stable’.

Your trainers could be a factor.

Loads of good info online.

MrsMoastyToasty · 03/03/2022 20:57

I suggest wearing crocs instead of slippers around the house.

AnnaDelvorkina · 03/03/2022 21:01

Never ever go barefoot. Throw away any shoes lile Converse, Vans, and pumps.

Orthotics are a great long-term solution. For now, off the shelf inserts for your shoes will at least give you some cushioning and a bit of support; you can buy them in some supermarkets (with the shoe polish and laces) or in shops that repair shoes/cut keys and probably from pharmacies too.

Stretch your feet and Achilles in bed in the morning by pushing down your heels away from you.

Agree with booking a private physio asap.

Forgothowmuchlhatehomeschoolin · 03/03/2022 21:01

I have had this before...nothing worse.
But my friend thought she had PF and ignored it and carried on running and turns out she had torn her plantar fascia and has taken mo ths and mo the to recover and she still isn't right.
I would go and see someone

AnnaDelvorkina · 03/03/2022 21:02

If there is a shop near you that sells Skechers, try on a pair. Many PF sufferers find them amazing, but they're not for everyone.

Original poster
LoudSnoringDog · 03/03/2022 21:05

Great advice here. Thanks so much

I can't believe how it's just appeared and how painful it is.

OP posts:
Allthesefolks · 03/03/2022 21:06

I had it really bad after pregnancy and stupidly ran on it and injured my foot. Saw a podiatrist almost a year ago now and have been back running for 6 months (was pain free after 2 months but too scared to injure myself again)

What worked for me:
Never go bare foot, recovery shoes are great for round the house, I’ve been wearing Oofos sliders as slipper for 18 months now

I wear these sliders instead of slippers at home all the time. There are loads of different recovery shows though:
www.oofos.co.uk/

If it’s painful ice it, makes a big difference!

Wear special insoles in all your shoes (I got mine from a podiatrist but bought a second pair of the same from Amazon). Had to do 1 summer without sandals but it was worth it.

Insoles:
www.amazon.co.uk/Sidas-3Feet-High-Arch-Insoles/dp/B00EVI77F8?tag=mumsnetforu03-21

Foot/calf exercises, my podiatrist recommended this video

Fairislefandango · 03/03/2022 21:06

Never walk around barefoot. Wear crocs, Birkenstocks or Fitflops around the house (crocs work best for me). Do calf/foot/achilles stretches as often as possible, especially after walking any distance or spending a lot of time on your feet. What cured me was the crocs plus doing Adriene's post-run yoga stretch a lot.

I saw a physio, tried umpteen insoles, compression socks, supports, taping etc. Nothing worked except the crocs and stretching.

Hohofortherobbers · 03/03/2022 21:10

Aaaaargh! Hideous pain in the morning especially. Look for the night sock, it has a strap on the toe to the shin so it keeps your foot pulled up overnight. When you relax in bed your toes point down and the fibrous sheath under your foot contracts, the agony comes when you put your foot down and stretch it out in the morning and tear that sheath. The sock will stretch your foot sole out whilst you sleep. Instant relief.

MagratsDanglyCharms21 · 03/03/2022 21:14

Recommend all of the above but also consider Shockwave Therapy. Brilliant intervention for plantar fasciitis - far more effective than the other interventions on their own (but is not a stand alone treatment iyswim) especially good for sports people. Not usually available NHS so you would be looking for specialist podiatrist or physio? But would highly recommend. Have a google - there's loads of info out there!

Wallywobbles · 03/03/2022 21:18

Inner soles are the key. You can never ever go barefoot again. For me stretching and rolling are ineffective.

If you know of or can find an amazing sports physio get them to work on your calves.

It's agony and miserable. Good luck.

AuntieDolly · 03/03/2022 21:21

Fit flops all the way! Never barefoot

buckeejit · 03/03/2022 21:28

Never barefoot. Resistance bands to pull up your front foot, (use a belt in the interim). I have a high instep, hoka, fitflop & vionics for me

AnnaDelvorkina · 03/03/2022 21:34

And these work well BUT there are many different kinds so experiment for a couple of days with improvised things like hairbands or a bit of foam to see exactly which bit of your foot needs the support.

bruffin · 03/03/2022 21:35

my chiropodist said
Maximum dose Ibuprofen for 2 weeks to reduce inflamatio
soft soles
dont walk barefoot
10 minutes ice twice a day

it worked for me

AlisonDonut · 03/03/2022 21:37

All the above, I've had it multiple times but the best exercises are from Bob and Brad on You tube. Remember to stretch the toes up otherwise you don't stretch the full muscle.