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?

Physio, not a doctor. Mine strapped up my foot (Youtube has videos) gave me a couple of exercises and it was sorted in a week.

I can highly recommend Oofos. I have flip flops for around the house and the shoes. Best thing I bought. They are dear, but worth it. I really suffer now if I wear anything else. You can sometimes get them cheaper on Amazon. Oofos

I tried to self treat initially, bought various things from Amazon etc. nothing worked. Eventually saw a podiatrist. I only needed one appointment, she recommended exercises, which I did religiously. The cause of mine was super tight calves, and the cure (for me) was regular stretching of the calves and deep tissue massage of my calves - initially I went to a massage therapist, but then learnt to do it myself.

Much, much cheaper in the long run to just see the professionals straight away (and I didn't bother with going to my GP first, just phoned a local podiatrist and paid direct, wasn't very much).

Stretch exercises and buy a foot rocker from Amazon to help. When sitting roll a bottle of iced water, golf ball or one of those bobbly massage roller things under your foot.
Sketchers arch support trainers when out (have two pairs) or fit flop sandals outside and crocs inside have really really helped mine
This is my third bout over 15 years, always when I need to lose weight but makes running impossible and walking very painful.
I've seen an osteopath,physio and podiatrist over the years and this is the combination of their advice and has worked well.

I used to do a weekly yoga class so that would make sense. Maybe should do it or at home.

That's interesting, I warm up but don't always cool down after runs! Crocs am going to get some. I did look on their site but then saw a few negative reviews so getting Vionics slippers. My yoga I used to do once a week but could easily do at home.

I will look into seeing a podiatrist/phsyio but did the tennis ball exercises this morning.

That's not sensible advice, sorry. Loads and loads of people who actually suffer from PF swear by Skechers as the best shoes to relieve the pain. Listen to fellow sufferers. I couldn;t walk - I was hobbling and thinking of getting a stcik until i bought Skechers Go walk shoes for daily wear.

Always wear shoes/sandals/slippers with support. Never walk bare foot , even round the house, or flip flops or very flat shoes (ballet type shoes are bad).

Stretch feet before you get out of bed (write the alphabet with your feet). Basically wear proper shoes and stretch.

It does go. I had it dreadfully for a year despite doing all the above - then it just went.

This gives me hope. No bare feet for now. I didn't have it badly at all over lockdown but was walking a lot more every day (30 mins round the park). The alphabet exercise really helps.

Funnily enough my nana had to wear wedges after years of wearing stilettos and other very high heels and then my own mum after years of high shoes in her 30s went the other way and wore sensible shoes, mostly from The Natural Shoe Store!

My podiatrist advised against Go Walks too and says she regularly treats clients who think they have caused the PF.

I want you to imagine me doing my disappointed sports massage therapist face at you right now 😑 (😉)

You need to be cooling down and stretching after exercise - it really is important. Otherwise things will tighten up and that is how you end up with problems!

That's interesting, I warm up but don't always cool down after runs!

I'm fine if I don't really warm up, but I have to cool down and stretch afterwards. I do it religiously, even after a long walk and especially after a run. If we're driving home from a walk in the fells, dh is driving and I'm sitting in the passenger seat doing contortions and waving my feet about . <anxious to avoid disappointed face of sports massage therapist >

I do a 90 min yoga class once a week and a quick 10 min yoga session a few times a week too. In spite of all of that, it only took wearing some temptingly fluffy but unsupportive slippers around the house for a couple of weeks instead of crocs to give me some warning twinges (after no PF for 2 years) . Ditched the slippers, back to the crocs, no further problems. Lesson learned.

It's actually quite a common opinion from podiatrists. Mine is not alone in preferring alternatives.

I've also met fellow suffers who blame Sketchers for triggering it in the first place. It seems the memory foam insoles are to blame for those of use who over pronate. It remembers the incorrect foot position so it exacerbates it.

That's the thing, I do a cardio class where they cool down but I don't really do it after runs! Going to definitely do that now!

Really interesting about different footwear triggering it.

Have found some supportive fake plastic Birkenstocks which have a footbed support which will do until I find the other Birkies (In loft maybe?) and got the Vionics slippers arriving.

I do think the not cooling down after running must've not helped at all! That and lugging a case around and up and down stairs (tube and train) 2 days a week for work! Surprising how much I can walk on a commute.

@Spudlet didn't realise you were a sports massage therapist! I bow down to your superior knowledge honestly!

Whilst I'm on the subject what's good for lower back pain (posture?)? I've got a work chair for home but it's really uncomfy to sit in even when adjusting it. Any tips please?

Yoga and pilates are my top tips for keeping the lower back in good nick, if I have to stop my classes for any length of time I start noticing my back getting weak and prone to aches and pains after a few weeks

Mine is absolute agony. Should I call a podiatrist or a physio? Probably pointless going to GP as a referral would take forever.

@cheeseisthebest You should do an X-ray to be sure of what you're dealing with, then the doctor might send you off to a physio.

Oh so I should go to gp first then?

Yes would recommend gp and referal....mine much quicker than expected ....unfortunately xray revealed source of issue more of a problem than just my shoes/stretchs...in the meantime am doing the rolling/off the shelf insoles...but surgery the only thing that will fix....and maybe a good local podiatrist private to help tgd immediate issue...mine helped with insoles and better posture which has really helped...
So def worth gp for me.....and no skechers! Both consultant and podiatrist said no....but fitflops with curved base and birckenstocks (with straps ok)

From what I've seen online definitely see a professional because it might not be PF or it might be a more severe case. I think mine is mild which is good because it means I can self care before seeing podiatrist etc.

I went straight to a private podiatrist, partly because they are feet experts and partly because there is a highly recommended one locally who I could see at times to suit me, whereas a GP referral would have probably meant some weeks wait, having to take time off work for appointments at the general hospital 15 miles away in the middle of the day etc.

I am 52 and do a lot of exercise and at least 40 miles a week of walking. I wear good trainers and replace as needed. Woke up with PF one day, completely out of the blue. I'd done nothing different. I've bought orthotic insoles, a massage ball and stretch before I get out of bed but it's not gone away.

Then I made a discovery! I am on Tamoxifen having had breast cancer. I came across a very long thread on the Breast Cancer Now website that had comments from many women whose PF was triggered by Tamoxifen. I suspect this has been the case for me. It has really affected my joints and the PF has made my knee and hip feel uncomfortable too. I will just have to put up with it I think.

I wear fit flops in the house and avoid bare feet. I use the massage ball daily. I put the orthotics in every shoe I wear. It's the most horrible condition and I wish it'd bugger off.