Plantar Fasciitis

[Womble09]

Yes tried the inner soles, stretching,had physio,wear footwear with slight heel, Skechers trainers. Have a couple of good days then bam it comes back with a vengeance. 3rd shock wave tomorrow, have to have 5 sessions. Not noticed if it’s making a difference. Perhaps I’m being impatient now.

Do you roll you foot over a frozen bottle minimum morning and night?

this is the only thing that works for me during flare ups.

Celia24 yes done/ doing the frozen bottle. Still Off for another round of shock waves today

You have my sympathy @Womble09. I had it for about 18 months a few years ago. The only thing that really helped was wearing a compression sock at night. It stopped me from pointing my toes in my sleep and seemed to do the trick. Good luck.

I have heard somewhere that the underlying cause is foot/muscle weakness, so barefoot walking at home can help with that. It certainly helped me and I’ve not had a flare up for years now.

Time and patience. There’s little to no blood flow to that fascia which is why it takes so long to heal.
Stretching my calves and glutes was the answer to mine and only wearing sketchers. It took months.

I was told no barefoot walking by my chiropodist
PF is inflamation of a tendon, so my chiropodist said take high strength ibuprofen for 2 weeks
Ice pack twice a day for 10 minutes.
I had it really bad one summer for months and that cleared it up.

No barefoot walking or very flat pump style shoes.
Always wear arch support footwear, surprisingly I find Crocs very comfy
Rolling the arch of your foot on a frozen bottle of water
Ibuprofen

I had it terribly a couple of years ago, I could barely walk especially first thing in the morning, but it went eventually and has never come back.

Oofos sliders are the only thing that work for me.

I had to never wear flat shoes. Sketchers only. Roll on ice and stretch. I had it for 2 yrs and it's finally gone. Not came back in over a year so I think it worked.

I found standing on the edge of the bottom stair as fair as you can with just your toes on the step. and push the heel down as far as you can.

I found it actually better and easier - if you have a bicycle - cycling and then when you are free wheeling pushing your heel down with your toe on the pedals - my heel REALLY liked it.

I also bought a 'jelly' like heel sock from Amazon to wear so the stabbing wasn't as bad. But the stretching is what I feel really helped.

I found shockwave treatment did help eventually - had PF in both feet at the same time and one foot did need another round but was miles better after the first.
No flat, flat shoes, and good support. Especially if walking far.
Compression sock/bandage style can help over night. I did quite like rolling the feet on a hard ball and holding it on the most painful bit to help release it a little but I may be a little odd on that point!

Time and treatment will hopefully help.

The stretching mentioned below, and what really helped me was a spiky massage ball rather than the frozen bottle. Absolute agony but it worked.

Ibuprofen gel rubbed into area daily/twice daily .
The pain relief coupled with the massage help my OH considerably.

Stretch out your calves as well as the foot. Avoid walking bare foot for a while trainers on first thing when the get out of bed when the foot is tight. Roll foot with a rolling pin, needs to be hard to break down/roll out the fibres. It's a slow injury to heal as its tendons which are the slowest and heal I'm afraid however it does get better but it's linked to tight calves which pulls the foot tendons too tight they get inflamed and hurt so make sure you keep on top of that 😄

I got nowhere with the various sole of the foot rolling suggestions, then saw a different podiatrist who told me they were actively making things worse as the pressure (ball or roller), was causing the tiny tears to split further and preventing healing. I wasn't doing the exercises wrong or too aggressively, but she said she sees it a lot. She suggested I work on strength and flexibility (heels, calves, toes). As soon as I stopped torturing the ball of my foot the pain started to lessen, then fully disappeared. I've kept going with the exercises and haven't had a recurrence since.

Lots of the advice from professionals assumed that your feet are weak and need to be bolstered. This is one approach .. I prefer the other way to look at it which is for temporary relief when the pain is acute plus a programme of very simple exercises to stretch and strengthen the feet so they don't need bolstering

Hope you find what works for you

https://www.nutritiousmovement.com/product/simple-steps-to-foot-pain-relief/

There’s already really good advice so won’t add to or repeat it but it can get better. In summer 2023 I had it so bad I could barely walk some mornings and was considering surgery but I am fine now.

Mine was aggravated by a very weak ankle (and only ever on that side). About a years worth of calf raises and ankle exercises really helped; also wearing tall lace up boots to support the ankle.

I really noticed a difference a few days after my third shock wave treatment and it’s completely gone now which I couldn’t ever imagining before.

I had three shock wave treatments and each one got a bit stronger.

Calf stretches and strengthening exercises help mine.
Calf raises are my go to, and if I don't do them for a while I get niggly and it reminds me to start again!

I did all the exercises , roller etc. The only thing that worked for me was acupuncture. Excruciatingly painful as I had 4 needles on the sole of my foot . But immediately felt a tingling and next day was cured. No recurrence since.

I have it, since last spring, it's appalling!

I have done allllll the things, ice, rest, spiky ball, shoes, no shoes, expensive recovery sliders, calf stretches, compression socks, my own thread on here complaining, 8 sessions of physio, ultrasound treatment, NHS foot & ankle clinic, NOTHING touches it!!!

I have an appointment at Spire through our health insurance with a foot & ankle consultant the week after next, I'll see what they say!

Sorry the frozen bottle didn’t work for you.

Shockwaves didn’t work for me, hope you’ll have better success. A long time ago a steroid injection was the main thing that gave me immediate relief.

Celia24 - That's the next step if shock waves don't work. It seems there isn't just one treatment to make this go away. Different things have worked for different people.

What kind of inner soles are you using?