Plantar Fasciitis, what can I do?

[GonnaGetGoingReturns]

Have restarted a new job a month ago where I'm commuting into the office 2 days a week (train and tube) and have noticed Plantar Fasciitis has got worse - on one foot where I rarely had it before but sometimes and now on the other foot but twinges. I don't get it much, if at all, at home but am definitely walking a lot more (e.g. up and down stairs both in and out of office on commute). Was WFH since March 2020.

Just wearing normal trainers and sometimes flat work shoes.

Should I get fit flops? Or similar? I did buy some insoles for it (plastic?) but not used yet. Anything else I can try? Doctor?

When you are sat down roll a tennis ball under your foot . Take painkillers. Try different shoes.

Don't go barefoot anywhere, even at home. I wear sketchers indoors all the time and that has helped me a lot.

Proper trainers/boots. The chiropodist I went to for plantar fasciitis recommended shoes with a proper sole and ankle support. I didn't need any other interventions after changing my footwear. Flat shoes and sandals don't give you any support and lead to a collapsed arch apparently

Mine flared up again lately. I used an iced bottle, rolling my foot over it multiple times a day for several days. Walked everywhere in my moshulu sandals. Seems to have done the trick.

Crocs are great for plantar faciitis .I know that they relieved mine and also that of a few friends of mine .i have multiple problems with feet and ankles and Crocs always help .I wear them at home all the time right now I am wearing Crocs sandals .

Stretching. Legs/ calves / feet.

Would running trainers or walking ones be any good?

Funnily enough had no issues walking a lot in Birkenstocks over lockdown!

Get running trainers.
The only thing that got rid of mine was the laser therapy. Get referred for it, or pay privately if you can.

Stretch your calves! Plantar fasciitis can be caused when the calf muscles are tight as they apply tension through the Achilles’ tendon to the sole of the foot.

angryorthopod.com/2016/03/calf-stretching/

You may need to strengthen your calf muscles as tightness can be a sign that you are asking them to work harder than they can manage. But stretch to get relief from the pf. You can also freeze a bottle of water and use it as a foot roller to get some relief. A massage may also help. But if nothing else, try calf stretching.

Don't go barefoot.
Physio if budget permits.

Me too! Wearing shoes all the time is helping.

How old are your shoes? I've just replaced my 2 year old running shoes (yes I know...) and it has made a remarkable difference.

Second so much advice here - never go barefoot, crocs in the house, calf stretching. Also flexing your feet a few times when you first wake up to avoid that first-step pain

I had a private steroid injection, years ago. Did the trick and not suffered since.

I was ok in boots with an inch heel in winter, but got miserable in summer when I had to wear granny sandals. Since then, they are much more common and fashionable? Eg the moshulu sandals.

Stretch calves and roll foot before getting out of bed in the morning and as often as possible during the day.

Ice, loads of ice, as long as you can bear, much more frequently than seems reasonable.

Got running trainers and just used them!

Seen £225 for course of 6 or something sessions for laser therapy. Highly doubt doctor would refer me so will look into that. Thanks!

Ooh - good advice thanks. makes notes

My running shoes are quite new actually - had them a while but only properly started running last November. So don't think it's those.

But in work I tend to wear, Internationalists or similar which I think (and just checked on here) but probably rubbish for walking long distance in. Then change into flat black shoes which aren't that bad really. My office is tricky as it has air con so I'd freeze if I wore sandals in summer.

Really interesting and will do that! Thanks!

I think Crocs caused mine, certainly once it was in remission it flared up again every time I wore them.

Calf stretches, calf and foot massage, ice roller, orthotic inserts in trainers sorted mine.

It’s probably the running which caused it with all the high impact stress on your foot. Never wear completely flat shoes either. Ballet shoes are the worst.

Arch support shoes. Don’t bother with foot stretches. Stretch your calves. It all comes down to calves.

My yoga teacher recommends these spiky balls as a foot massage if you have plantar fasciitis.
We use them a lot in yoga anyway, and although pretty unpleasant to start with they do help with various aches and pains.

For stretching, the band that is inflamed with PF goes all the way down your calf, and under your foot. The best stretch I found was to put my foot up against a stair tred with the big toe bent up (needs to be a stair, not the wall or your knee will bump into it) then bend your foot forward at the ankle to stretch the band down the back of your calf and under your foot at the same time.
My husband also found a foot rocker really useful - not expensive - he got this one from Amazon.
I also wear birkenstocks around the house and clog slippers in winter for arch support.
Good luck

Flat shoes are no good, you need a lift in the heel a little. Just a small heel, not stilettos! you can get cushioned insole foam from the chemist and just cut a heel lift to fit the shape of your shoe. This should help