Plantar Fascitis Help!

When I had it bad what worked for me was wearing a pair of Birkenstock sandals from when I first stepped out of bed in the morning until I went to bed in the evening (except for in the shower). It took awhile before I could go barefoot again, but I haven't had a relapse since.

I have had trouble, have tried orthotics (not custom but what the foot dr gave me to use until I had customs made), cortisone shots to the area, stretchs. What helped? DANSKO brand shoes. I don't have to wear anything but the shoes and have NO more problem. I can even wear flip flops for a week or so without having to get some "Dansko therapy"! If you have a higher end shoe store, go ask them about it. The are expensive at about $120-130 a pair, but I have pairs dating back 7 years that are still in perfect shape.

I've had it twice and the only thing that helped was custom orthotics and a couple rounds of cortisone injections. Wearing good supportive shoes and anti-inflammatory meds helps also. Good luck....I know how miserable this can make you...hang in there!!

Dont just roll your foot on a ball. Freeze a can of soda and use that (put a sock on, lol).
I had it once. Saw the doc pretty quickly about it, did some stretches and rolled on the frozen can, popped advil... and I haven't had any more issues with it. Maybe I just got lucky?

The stretches I remember involve leaning against a wall (as if to do a push-up on the wall) and putting the affected leg/foot back behind flat on the floor, then resting/leaning back from the hip to stretch the back of the calf/ankle/foot. There were some very specific ones I found online (the website was given to me by my doctor - it had illustrations) - but I can't remember what it was, since I haven't needed it since that time.

I do know that it could be something more like a heel spur or something. I assume you were diagnosed by a doctor, though, correct? It also could be that you are re-injuring it somehow. Do you do a lot of sports? And it could be related to your footwear.
I hope you find the answer, I know it hurts and is debilitating.

I found this page that shows some of the stretching exercises I did.
http://www.sportsinjuryclinic.net/cybertherapist/front/fo...

What I found that worked best for me was wearing very good supportive tennis shoes....

They need to have a stiff midsole, and proper arch support. The ones I've worn for several years now are Brooks. I realize they are expensive, but they saved my feet. ($80 - $100)

I was a Teacher's Aide for 3 years when it first flared up, walking on cement all day. I then left the schools and went to work at a Big Box store (again, walking on cement). By wearing the proper supporting shoes, I never did buy the orthotics. However, for a while, the ONLY shoe I wore (no sandals) were tennis shoes. I'm back working in the schools now, and need to get another pair of tennis shoes, but I do wear sandals a lot now... it has eased up tremendously. I've never gotten it treated at a doctor's office. It does flare up now an then, but it isn't like it was... it hurt so much to get out of bed....very hard to describe what the pain was like. My first steps after standing up were just hobbling.

Good luck! I've heard the custom orthotics do help, too.....

I hear you! Had two days last fall with "something funny" in my foot, woke up on the 3rd day with excrutiating heel pain, unable to walk. Do the stretches at the stairs, as often as you can. I got custom made Rx orthodics, they worked for me, but I have to wear my sneakers pretty much all the time now as they are the only shoes that are supportive enough with my orthodics inside. I had such bad pain that the podiatrist prescribed 1000 mg of aleve, which he picked b/c I had been downing the advil like mad before I got to him. Never go barefoot, never. The more supportive the shoe, the better. No high heels. Flats w/ orthodics when necessary, sneakers all the rest of the time. After 3 weeks of aggressive treatment, I still had a lot of pain, so I got a cortisone shot in my heel. Hurt like hell, but fixed the pain, allowed me to walk and do the exercises to heal the problem. Good luck!

I developed it with my first pregnancy b/c I gained so much wait. SUCH a painful thing! If you are overweight at all losing it will help-mine went away once I gave birth.

Try sleeping with shoes on....this helped me a little bit with that horrible pain you get when you first step out of bed.

I have dealt with plantar fascitis for years. Some days the pain was so bad I couldn't get out of bed.

Finally about a year ago I started to see a new podiatrist and she taped my feet. I could not believe how well it worked. You can try it at home, just google taping plantar fascitis for instructions. Whenever I have a flair up, I tape my feet for a few days and I feel better.

Also, make sure you stretch your calf muscles.

Let us know how you are doing

Oh I know the pain ALL too well. I have done it all. Prescription and non-prescription orthotics, sleeping with the boot, physical therapy, stretching, message, cortisone shot, taping, you name it. Mine hasn't really bothered my much in the last year luckily.
Physical therapy didn't do much. I feel like the only thing that really did anything for me was the cortisone shot (which it did eventually come back) and the orthotics. The orthotics I got that ended up doing wonders were ones sold at Road Runner Sports. They do custom orthotics there and also fit you for the right kind of shoe- which I need Support Plus. The combination of the two have made mine much better. The boot and stretching in the morning did help too with the initial shock of getting out of bed.
I know there is also surgery, which at one point I was seriously considering. I know some one that got it and it worked wonders for them, but I believe there are some risks with it.
Either way, I hope yours gets better.

Updated

Oh I know the pain ALL too well. I have done it all. Prescription and non-prescription orthotics, sleeping with the boot, physical therapy, stretching, message, cortisone shot, taping, you name it. Mine hasn't really bothered my much in the last year luckily.
Physical therapy didn't do much. I feel like the only thing that really did anything for me was the cortisone shot (which it did eventually come back) and the orthotics. The orthotics I got that ended up doing wonders were ones sold at Road Runner Sports. They do custom orthotics there and also fit you for the right kind of shoe- which I need Support Plus. The combination of the two have made mine much better. The boot and stretching in the morning did help too with the initial shock of getting out of bed.
I know there is also surgery, which at one point I was seriously considering. I know some one that got it and it worked wonders for them, but I believe there are some risks with it.
Either way, I hope yours gets better.

I wore my Crocs all the time (even if I had to get up and pee in the middle of the night). It took a few months, but I haven't had a problem since.

See if you can find a pair of shoes that are just super comfortable and supportive. I noticed below one person said their tennis shoes and another said Birkenstocks. For me it was Crocs.

If that doesn't do the trick, I'd talk to your doctor. Might be something else going on.

Ugh! I actually have an appt on Fri to see my podiatrist! It 1st appeared after i had my oldest child. I stick to buying either New Balance or Aisics sneakers. Also use Spanko brands insoles. I also have heel spurs, but i'm thinking that i'll probably get a couple cortisone injections. Stretches help, the same ones Victoria mentioned. And thank you to her because i forgot how to do them!

Good luck !

I have dealt with a bad back for years and most recently have found AIRROSTI to help with my pain. My doctor said they can also help with plantar fascitis in one to three visits. Insurance does pay towards it, just call their office and give them the insurance info and they will check it and call you back to let you know if your plan pays. You REALLY should check into this; It is a painful process, but it WORKS! www.Airrosti.com

I had a horrible case and used the boot for months. I was also told to stay off of it and I did -no impact exercise for a year and only normal walking. It was a pain, but it cured it! I've been free of it for a year now and can walk, jog and hike with no problems! Friends who didn't give it the time I did are still having issues. Get a bootand swim or bike for exercise and stay off of it for about a year.

Oh K., I went through this for almost 2 years. It was so miserable. I got steroid shots in my feet, boots for the bed that messed up my hip, the ball thing, did stretches in the morning, bought the best Easy Spirit tennis shoes I could find. Crippled with pain sounds like what I went through too, K..

Two people told me what they did to cure theirs, and I figured they must know what they were talking about. The cure? Hard soled shoes. They told me to go to Nordstroms and get some Munro's. I did, and what a difference. Then 2 years ago I found Naot which is even better. There is a shop in Geneva called Merra Lee - here's the website:
http://www.merralee.com/merralee/home.html
This place has the hugest selection of Naot's around.

I went to Paris when my feet were so bad and sat down on a bench with tears running down my cheeks. Fast forward to hardsoled shoes, and I was walking all over Tokyo and Rome/Florence. With no pain.

I wish my doctor could have told me this instead of me begging for 2 inch long needles, I needed relief so bad.

Munro's and Naot's are expensive. But worth every penny.

Good luck - I really hope you feel better very soon.
Dawn

I wore shoes with high insteps. It took a while but I just kept wearing these shoes and whenever I felt pain I would put them on.

I bought custom arch support for my work out shoes and I do the same stretches that Victoria described. I would do the stretches every chance I got. Even at work. It only took a few days for the pain to go away. I still do the strectches, just not as often.

Hi K.,

I dealt with Plantar Fascitis for years and tried everything to eradicate the problem. However, I am an avid runner and it just kept getting worse. I saw my orthopedic surgeon who administered cortisone shots into my heel (after an x-ray to also confirm a bone spur). The shots were given once every three weeks and I had a total of three injections. That was the Fall of 2006 and I haven't had an ounce of pain or any symptoms since then. It might be worth a consultation with an orthopedic surgeon or a podiatrist. Best of luck to you and hang in there!

1.an xray, to see whether or not there is an associated heel spur, which could require surgery before you get relief.

2. cortisone injections directly into the painful spot.

3. tennis shoes - definitely the best for plantar fasciitis.

4. ultrasound treatment, from a physio.

5. pain in the bum but can help - contrast footbaths, 10 minutes in cold, then 10 minutes in hot, do this 3 times, 3 times a day.

podiatrist

I know your pain. I currently use an excerise band to stretch my foot first thing every morning. I also use orthotics from my foot doctor. I have other problems, so specialized orthotics work best for me. (no arch support and heel spurs, which I got a cortizone shot), I did use a boot for about six months, it did help somewhat but eventually I had to get a cortizone shot. That was about five years ago. Basically today I stretch my foot, wear shoes most of the day and spend a few extra dollars on good shoes. I live in gym shoes because they provide the most support for me. Good luck.

Foot crunches-- squeezing the foot tightly, curling the toes down and letting go, many times per day...hundreds even. Rolling the foot all around in all directions also as much as possible. Stretching out the achilles heel. You can look that up online. Wear Shape up shoes and be FAITHFUL about your exercises.

Stretch before you get out of bed. No flip flops. At all. NO shoes without at least a heel strap.

Someone on this board told me about these Dr Scholls elastic band arch supports. They worked amazingly for me. Definitely worth a $4-8 investment.

I've heard great things about Superfeet orthotics. I was ready to go see an ortho but made a last-ditch effort and got fitted for running shoes at a running store and what a difference! My old sneakers were 1/2 a size too small. My new sneakers are Asics Gel Evolution 6 for super-pronators and the arch support and stability control are like having new feet. I am training for a triathlon and oddly, once I started exercising regularly both the plantar fasciitus and achilles tendonitis that I had been battling went away. That's an unusual outcome, activity usually makes this worse but that's what worked for me. When I stop working out, the pain comes back.

I had it in one foot after a marathon. I saw a podiatrist and bought prescription orthotics. Mine went away within weeks and I've never had issues since. It's worth it to go see a doctor and get the orthotics. Even though it might be a bit of money upfront, it's sooooo worth it to get rid of your daily pain!

This is what I did...

lost weight

saw a doctor---waste of $$

had lifts made--waste of $550.00

opened my mouth to my awesome physical therapist

went thru painful yet very beneficial physical therapy for a few weeks

bought new shoes and wore them ALL day long--Reebok Easy Tones

did the golf ball therapy at home--worked wonders!

I suffered for YEARS not knowing it was fixable. A good physical therapist can work (near) miracles!

Very painfull I had it for a couple of years. It didn't go away until I got sick last year and stayed of my feet a lot. Stretching did help it but it never really went away until I was off my feet for so long. I also googled it on line and found a lot of tips and hints and excecises to do also putting ice on it helps, anti inflammatory's help ( I can't take those) I did get a brace to wear at night too Be sure to wear shoes all the time. Good Luck I feel for you it does hurt a lot.

Hi K.,

My plantar fasciitis got really bad after my older daughter was born. I got a "neutral shoe" and a pair of Smart Feet ($30 -- work almost as well as prescription orthotics). I made sure to wear comfortable shoes w/ enough cushioning and arch support also did a bunch of stretching. I used a ProStretch (my husband had bought one for HIS foot problems) which helped, too. Seeing a podiatrist was helpful, though. She's the one who prescribed a "neutral" shoe (they'll know what you mean at a good athletic shoe store), and she added some felt pads to my Smart Feet to make them more comfortable. I also got a pair of Smart Feet for my dress shoes, which made wearing boots all winter, etc., take much less of a toll on my feet. Now, after baby #2, so far so good (we'll see what happens as he gets heavier, though!).

Best,
R.

I had it in my left foot. I highly recommend accupuncture. I went for about a dozen sessions and it's been gone since. I have a great doctor in Naperville. She also teaches at a local college. She is treating my Mother-in-law for back pain right now. Let me know if you would like the doc info.

Also, you must try Crocs, RX shoes. They are made to relieve plantar fascitis pain. I have several pairs and wear them all the time, even now. You'll feel great in them. You can order them on crocs.com. There are some awesome gym shoes (pricey, but so worth it) from Hammacher.com, they are made to help with plantar fascitis pain. They are awesome!

Hope this helps. Good luck and just send me a note if you would like the doc info :)

It's awful, isn't it! I feel for you.

I have seen a podiatrist for it and here are the things that have helped me:

1. Stretch, religiously, every day a couple times a day. If you have stairs in your home, stand with the front half of your foot on the stair and your heels hanging off the edge. Drop your heels down. You will feel a stretch in your feet and calves. Do this 10-15 times in a row and hold the stretch for 10-15 seconds each.

2. If you can stomach it, ibuprofen for 2 weeks, 600-800 mg. Take it every day 3X a day, whether you are feeling discomfort or not.

3. Always wear a good pair of high quality shoes. Go to a running store for a detailed analysis of your feet. I like Dick Pond Athletics.

4. I got custom orthotics. They are costly, but it is worth it to me.

5. My doctor made me arch supports to wear to bed. They are very low tech. She sandwiches some padding between 2 pieces of stretchy tape. They slide on and off at night. Very inexpensive, not nearly as costly, confining or uncomfortable as a boot.

6. So far I have resisted injections, but have heard that they can be helpful.

Good luck. I hope you are able to get some relief soon.

There is some great advice here...
however, as a massage therapist, I was able to mostly reverse my (very painful) pf. This was after being told that I would "always need orthotics" "always need drugs/shots"...3 months into massage school I learned how to handle it.
Plantar Fascitis, as you are likely aware, is inflammation of the connective tissue at the bottom of your feet, attaching at the base/middle of your heel to the base of your toes/foot pad. What happens is with pf, you are stepping and overstretching this connective tissue, then your body goes and patches it at night with scar tissue (which is what our body uses to repair everything), then first thing in the morning you jump onto this fresh, re-tightened tissue and microtear it again, causing inflammation and wowie pain from heck.
How I handle it (and rarely deal anymore except long days):
1. soak your feet about 20 minutes in the eve in epsom salts with warm not too hot water
2. massage those puppies with lotion of choice. A peppermint feels niiiiiice
3. sleep. try not to sleep on your stomach as this allows your feet to curl up, creating shorter healing tissue
4. when you wake up, before jumping out of bed, spend a few minutes massaging from heel to toe, kinda stretching, moving your toes, getting warmth into the tissue. If you have to jump for the kid or something, wear crocs or sometype of non flat sandal/slippers until you get a moment to rub them.
5. rotate your shoes--one pair a day, next day another, then whatever. Try to avoid a high heel as this intensifies that connection of plantar tissue to your achillies tendon that meets in the middle of your heel. I like heels, but I wear them rarely.
6. During the day, if pain is happening, do the cold/icy can of pop suggestion, rolling and pushing into the bottom of your feel. Ice is nice, especially during this inflammatory condition.
7. back home, after routine and before bed, cool again in epsom salts. repeat other stuff.

I have had so much success with this! I personally quit wearing orthotics but I wear a more supportive shoe type, from Dansko to Keen (oddly they are light but work for me). It's all about stopping the cycle of inflammation and tearing, but making that new scar tissue realign and be useful, growing into the correct fan-pattern at the base of your foot.
I wish you the best.

Updated

There is some great advice here...
however, as a massage therapist, I was able to mostly reverse my (very painful) pf. This was after being told that I would "always need orthotics" "always need drugs/shots"...3 months into massage school I learned how to handle it.
Plantar Fascitis, as you are likely aware, is inflammation of the connective tissue at the bottom of your feet, attaching at the base/middle of your heel to the base of your toes/foot pad. What happens is with pf, you are stepping and overstretching this connective tissue, then your body goes and patches it at night with scar tissue (which is what our body uses to repair everything), then first thing in the morning you jump onto this fresh, re-tightened tissue and microtear it again, causing inflammation and wowie pain from heck.
How I handle it (and rarely deal anymore except long days):
1. soak your feet about 20 minutes in the eve in epsom salts with warm not too hot water
2. massage those puppies with lotion of choice. A peppermint feels niiiiiice
3. sleep. try not to sleep on your stomach as this allows your feet to curl up, creating shorter healing tissue
4. when you wake up, before jumping out of bed, spend a few minutes massaging from heel to toe, kinda stretching, moving your toes, getting warmth into the tissue. If you have to jump for the kid or something, wear crocs or sometype of non flat sandal/slippers until you get a moment to rub them.
5. rotate your shoes--one pair a day, next day another, then whatever. Try to avoid a high heel as this intensifies that connection of plantar tissue to your achillies tendon that meets in the middle of your heel. I like heels, but I wear them rarely.
6. During the day, if pain is happening, do the cold/icy can of pop suggestion, rolling and pushing into the bottom of your feel. Ice is nice, especially during this inflammatory condition.
7. back home, after routine and before bed, cool again in epsom salts. repeat other stuff.

I have had so much success with this! I personally quit wearing orthotics but I wear a more supportive shoe type, from Dansko to Keen (oddly they are light but work for me). It's all about stopping the cycle of inflammation and tearing, but making that new scar tissue realign and be useful, growing into the correct fan-pattern at the base of your foot.
I wish you the best.

My mom has battled it for going on two years now. They dug it out and it kept coming back and still is. She even got cellulitus in the leg that I think came from the pf manipulation. Wish I had a more hopeful answer for you. Best thing you can do is call around and find a podiatrist that specializes in this sort of thing.