Any tips for Plantar fasciitis?

hihosilver

hihosilver

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Hi I have been diagnosed with plantar fasciitis and am in a lot of pain especially in the morning. I have been told to rest and it should get better with time. I was just wondering if any one on here had any ideas that might help. Wearing boots seems to make it worse so I am wearing trainers round the yard. Are there any good boots on the market that would help? thanks x
 
I suffer from this and can vouch how painful it is. I went to a physio and she showed me how to strap it up which was a great help. I also use arch supports which are great. You can get them from most chemists. i don't have it all the time, it comes and goes but i recognise when a bout is coming on and i am prepared. Hope this helps.
 
I get this - you have my sympathies. I used to keep a can of coke next to my bed and would roll my feet on it for a few minutes before walking. It helped.
 
I have this condition...terrible when it flares up.. But I went to boots the chemist and bought some of those scholl gel inserts and arch supports...and I put them in my boots and trainers and they really do help a lot.. Stretching foot upwards in the morning prior to rising helps too.. Anti inflammatory pills and gells help too.
 
superfeet insoles, I have two pairs I move around except for in my ariats which are fine without. My wellies are the worst for my feet!
 
After 18 mths and nothing working I used an Arc Equine for something unrelated. Foot started to feel better after 3 days, not completely cured still the occsaonal ouch, but now dont dread getting up in the morning
 
I suffer from this and know how painful it is. You have my full sympathy.

Fill two 500ml Coke bottles with water and freeze them. When your feet are sore, roll your feet over them. The contours of the bottle fit your arches perfectly and the ice really soothes them.

I've got special insoles for my riding boots and wellies. They're surprisingly hard but very comfy once you get used to them. You can buy them from a Scholl shop or a chemist for about £30. I found some similar looking ones in Lidl for £4 so gave them a try and they're pretty good but not quite the same.

Calf stretches are really important. (I can't do these at the moment as have a torn calf muscle and I've really noticed the difference) Stand on the edge of a step and push your heels down for 10 seconds, back to the middle for 10 and then up on tip toes for 10 before going back to the middle. Repeat 5 times twice a day.

The other thing to avoid is very flat or thin soled shoes - ballet pumps are a complete no no, flip flops aren't great either. If you need to wear sandals Birkenstocks or similar are best (so I was told). I was advised against Fit Flops by a podiatrist but I find them good, especially if my feet are aching but I need to wear something to go out. Wedges are better for me than normal heels.

When mine is really bad I take Ibuprofen like clockwork every 4 hours (when I'm awake of course!) for 5 days. It does bring it back to a manageable level.
 
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I have this too, gel inserts/heel supports etc really help. Birkenstocks are great, Ariat for horse stuff and dog walking and I lost weight which has really relieved the symptoms. Bowen has helped a bit too.
 
I have insoles and they are good

I find that changing footwear during the day helps if my heels start to hurt, changing shoes to a slightly different sort seems to move the pressure on your feet and alleviates the pain

My number one tip is to understand the start of a flare up and do all you can to avoid it by not pushing yourself too hard, if you do your best to head off a flare up it doesn't normally get to a bad stage
 
I've had this for about 4 months now. Been referred to a podiatrist. I did however, remember my pair of Hush Puppy shoes last week. Bought them about 4 years ago and at school now I wear trainers as we got a new 'kit', and after a week wearing these shoes around the house, the difference is amazing!

I am now going to buy a new pair of these shoes for going back to school in and wear this older pair for everything else I can get away with. They are black and unassuming, so will be able to get away with wearing them with black jogging bottoms (non-cuffed!) Actually, Idon't care what I look like....the pain is subsiding! :D
 
I would also recommend the frozen coke bottles and gel insoles. I got some cheaply from j b sports that really helped. One foot has totally settled, the other is just niggly, but this is after 2 years. It can take a long time to go.
 
Thanks all so much. The doctor did mention the coke bottles and stretches so will try those. I am like an old woman in the morning it seems really bad then. I also find dismounting is very painful x
 
Perk of my job ! Got some special insoles and luckily seems to have eased right up. I've gone from periods of not being able to put my foot flat on the floor to being almost pain free. Work provided the insoles so can't tell you what they are - not helpful at all, sorry !
 
I developed this running. The frozen bottle really works - when you first start you can feel that crunchiness in your foot - but it helps clear it.

I also had special insoles fitted to my trainers, but you could have them in any shoes. They cost around £50 ( that's in London in a running shop) and they are moulded to your feet which really helps - so there is no space between the arches and your shoes when you walk.

The other thing that will work is a good sports massage therapist. Mine helped cleared my issue for me - it hurts at the time but does work.
 
Also if u do running, make sure you arent heel striking.
calf stretches esp before getting out of bed.
arches are best fitted properly
trainers were great for me, had to wear them constantly for about 4 months.
only wear boots etc whilst riding, then put trainers back on.
 
I suffered badly with thus until in the end I got a private referral to a foot consultant.
Doc wouldn't refer me on NHS and luckily I have private healthcare.
I had several steroid injections to my foot which were incredibly painful to have, but they have solved the problem and I am free of pain.
I was, as an aside, told I have an extra bone which can be considered to be navicular and that can also cause the pain.
If you can, ask for steroid injections but you may need to pay. Best thing ever!
 
I also suffer (not at the moment...got enough ankle issues!) and recommend Boots full-length insoles, tendon stretch exercises, coke can/tennis ball rolling, NO flat footwear, No bare feet (advised to wear slippers with a slight heel at home... I've added insoles). I also found a chiropodist (happened to be a rider/owner!) who for an extremely reasonable price did a 6 x once weekly massage/ultrasound treatment which alleviated the pain.
 
These replies really helped me too.
I am sitting here rolling my foot on a cold coke can , as I do every morning.
Off to buy a small bottle of coke , it sounds better !
I have scholl heel inserts from Boots , but may try whole foot inserts.
Thanks guys x
 
Hi
Last time I posted just the YouTube address, I completely forgot about my webpage. It has a very extensive description of how I discovered a solution to Plantar Fasciitis. Especially considering it all started while trying to resolve my groin hernia which I still have. But you should take a win, any way you can get it, in the pain relief game.
Have you never noticed, how Plantar Fasciitis and Carpal Tunnel pain comes and goes even during the day, and sometimes over several days? I used to have it very severely. But it is simple to solve and won’t cost you anything.
Note, there is nothing in this for me, except getting other people pain free. It is all in your diet. I know sounds weird but it works. Please watch the video and check out my website and try it, I hope certainly before any type of surgery.
https://youtu.be/j21FG80uXLE
http://thatsaprettystupididea.ca/
I cannot stress enough, the need to have a very narrow diet during the first couple of weeks (I’m talking white bread, water (this means no other liquid), 2 eggs a day, vegetables (fresh or frozen peas, carrots, green beans okay), meat, but all this must be with no toppings at all) and absolutely no pills of any kind. If you are on prescribed medication you just might be buggered but also maybe not depends what’s in it. It defiantly means no supplements such as 1 a day etcetera. After 1 to 2 weeks depending on how bad you have it, you should see results i.e. pain free. Have a regular coffee or tea when your pain free, it will hurt but go back on the diet for a few days and it will go away. Try that as many times as you need to convince yourself that this is your problem and solution. Use the coffee or tea every couple of weeks to find out how far along you are. The further out you get from when you started the diet the less pain you will experience when you have that cup of coffee or tea. (Note don’t use decaf as that kind of defeats the point)
Not sure on what percentage of people this will be effective. But not counting myself it’s worked on 3 people I know with P.F. and 1 with C.T.
I will ask one thing of you. When you realize it works please repost the video and website to all your social media accounts. Come back on this page and affirm it was successful for you, and maybe one day it will get general traction. Hopefully then these two problems will be a thing of the past for most people.
Thanks Have A Great Day
John Bartlett
 
It may be worth noting for those of you with this recurring problem, that plantar fasciitis is a very common symptom of hypothyroidism. it would be worth getting to your GP and asking for a blood test to check thyroid function and also thyroid antibodies. Make sure you get a copy of your results though, as GPs don't always recognise it when they see it and may say you're 'normal' when you're not. Check your results with Thyroid UK, who are a patient advocacy group.
 
hihosilver said:
Hi I have been diagnosed with plantar fasciitis and am in a lot of pain especially in the morning. I have been told to rest and it should get better with time. I was just wondering if any one on here had any ideas that might help. Wearing boots seems to make it worse so I am wearing trainers round the yard. Are there any good boots on the market that would help? thanks x
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I have had this and the pain was horrific.

It started on the one foot and then went to the other foot and then totally dissapeared and I've been free of it now for about a 28 months. It was agony.

You need to wear something with a heel - the bloke at the sports injury clinic I saw said he is anticipating seeing lots of new patients because of the flat 'ballerina' type shoes that there are about these days as it causes concussion on the heel and aggravates inflammation.

Ibuprofen helped me (I was already on 8 co-codamol a day and it didn't touch the pain) and I bought cheapy foam heel inserts from the pound shop made of memory foam which gave a little support.

You need to stop running if you do run and steer clear of anything without a heel. There are sandals that you can buy - I only found out by accident about them as Mum had a pair so I wore them around the house instead of being bare footed like I was before. Heres the link - the pale green ones (come in other colours) are so supportive and cushioning to your heel. http://www.jdwilliams.co.uk/shop/sa...m_sp=JDW AW15 SHOPWINDOW-_-FOOTWEAR-_-Sandals
 
Frenchmade said:
It may be worth noting for those of you with this recurring problem, that plantar fasciitis is a very common symptom of hypothyroidism. it would be worth getting to your GP and asking for a blood test to check thyroid function and also thyroid antibodies. Make sure you get a copy of your results though, as GPs don't always recognise it when they see it and may say you're 'normal' when you're not. Check your results with Thyroid UK, who are a patient advocacy group.
Click to expand...

Really interested in this as I suffer from plantar fasciitis and I think I might have hypothyroidism. I googled my symptoms the other day (not always helpful I know!) and they all fit with it. I've put on a stone and a half in a year despite not changing diet or exercise levels and cannot shift it, always exhausted, terrible bags under my eyes, bruise really easily, Although I'm not depressed I am stupidly emotional having never been before, even a riding lesson had me crying the other day - before it even started!
 
annagain said:
Really interested in this as I suffer from plantar fasciitis and I think I might have hypothyroidism. I googled my symptoms the other day (not always helpful I know!) and they all fit with it. I've put on a stone and a half in a year despite not changing diet or exercise levels and cannot shift it, always exhausted, terrible bags under my eyes, bruise really easily, Although I'm not depressed I am stupidly emotional having never been before, even a riding lesson had me crying the other day - before it even started!
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You really should have a look at the symptoms page on Thyroid UK website, tick all the boxes that apply, print it off and take it to your GP. In the meantime, join the Fb group FTPO UK/Europe (For thyroid patients only). Once you get your blood test results, get a copy and let the admin on the group help you with what to do. Sounds to me like you may well be hypo. If the doc doesn't think you are, join the group anyway and see what they think. Thyroid treatment in the UK is dire even when it is treated, and it often isn't. Good luck and I hope you manage to start feeling better.
 
Frenchmade said:
You really should have a look at the symptoms page on Thyroid UK website, tick all the boxes that apply, print it off and take it to your GP. In the meantime, join the Fb group FTPO UK/Europe (For thyroid patients only). Once you get your blood test results, get a copy and let the admin on the group help you with what to do. Sounds to me like you may well be hypo. If the doc doesn't think you are, join the group anyway and see what they think. Thyroid treatment in the UK is dire even when it is treated, and it often isn't. Good luck and I hope you manage to start feeling better.
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Thanks
 
I was crippled with this...I started doing calf stretches & also the exercise for achilles issues (which I also have) which involves standing on the edge of a step & raising/lowering. I stretch as soon as I get up, i.e. before I try & tackle the stairs, while I'm brushing my teeth twice a day (electric toothbrush times 30 seconds x 4 so I can do 2 stretches for 30 seconds on each leg), before going to bed & also after gym, so that's potentially up to 5 sets of stretching a day.

I only started all the stretching as I was having a lot of issues with tight calves when running...& it has eradicated the PF! I've gone from being pretty much crippled & hobbling about to being able to walk downstairs without thinking about it. It's stayed gone for a good 6 months now.

T x
 
I have similar problems to this in that I have Peroneal Tendonitis in my feet, which has been getting worse for the past 15 years. Some mornings I can hardly stand on them. It gets a little better through the summer but in the winter when I have to walk in mud and my feet slide about I end up crippled the next day :( Never got any real help from the doctor though if it gets worse again I'm going back.
 
Hi, yes very painful. good quality running trainers help a lot. I have same problem, it comes and goes. I use Saucony. Forget flat shoes. There are good sports shops that have trained staff, treadmills and equipment to analyze your personal walking and running bio-mechanics. Before you get out of bed in the morning, use a scarf or such like and hold an end with each hand and put the ball off foot in the middle and stretch your foot pushing your heel to stretch the calf and bring the top of your foot towards your shins. Like riding heels down. Do this half a dozen times. Also you should really be referred by your GP to get an orthotic insole which will help a lot. Roll the soles of your feet on a tennis ball and if brave enough on a golf ball.
I regret not looking after my feet better in the past. Fashion and all that. Some good foot massage or reflexology all helps. I've tried lots of yard boots and found Ariat and Mountain Horse yard short boots that you can ride in, pretty good. Quality walking/hiking boots I found good for yard work but had to change for riding. My experience is that you can't get away with lesser quality. It's just not worth the agony. I've yet to find a comfortable welly. Some people with Pf problems find a heel raiser helps.
 
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