Plantar Fasciitis

[Andyg]

I have just started to suffer from it and it hurts like a bugger in the morning

I have got the shoe inserts, but was wondering if there was anything else I should be doing.

I do not want injections or pain killers as I cannot see how this will actuall fix the problem.

All advice and guidence most welcome.

Thanks Andy

[Neil.C]

Had this for a few years Andy.

Looks ridiculous but walking around on tip toes indoors helps a lot ( don't try it outside you may get unwelcome attention! )

I have the inserts in all my shoes and after a while it will alleviate the pain.

I actually never get the pain now unless I leave out the inserts for any length of time.

If on holiday or indoors I always wear Adidas shower sandals (like flip flops) as they have an inbuilt arch support.

If you keep your arches supported you will pain free.

All the best.

[wampa]

I have had 2 bouts of this, I could hardly stand in the shower in the mornings, felt like a knife sticking in the heel. I am in early 40s and never suffered with it until a couple of years ago. First episode lasted about 2 weeks as I recall, then went away.
It came back a couple of months later, lasted for about 2 weeks again and it hasn't been back since, that was over a year ago. I didnt treat it with anything, but one of my Teaching Assistants had a bad bout that lasted over a month and she had cortisone injections (I think-injections of some kind)

Not much help but hopefully it will just subside as mine did and not come back.

[learningtofly]

Very nasty, Andy. I suffered for well over a year and ended up having bilateral cortisone injections through my heel pads. That was two years ago and - aside from the fact that they take a month or so to take full effect - I've not had a moments pain since.

[watch-nut]

suffered for 3 years with it, 1st year just managed with it, changed all my insoles etc, wore gel pads and arch supports without much help, year 2 a series of 3 steiod injections in each heal which hurt. The injections are a bit hit and miss, the only way for it to work is if they manage to get the needle in the ruptured tendon, it reduces the swelling and calcium builds around the bone in the foot over time and gradually reduces the pain. I still feel it now and again but its much much better.

I also tried some heat treatments privately with a deep heat type solution, this was a waste of money, it gave pain relief fo about an hour.

The injections are not something you can look forward to but without doubt has eventually allowed the internal swelling to go down enough to start healing by itself, i still wear extra padded inner soles for all my shoes, talk to your doctor.

[Omegamanic]

If you don't have a foot roller then get out a tennis ball and roll the sole of your foot over it continuously. Buy a wooden foot roller when ou can. I suffer badly if I sto running for any period, and the only thing hat works for me is the roller, and it works reasonably quickly and it's a cheap fix.

[RABbit]

Arch supports, stretching exercises (stand on a stair tread with your heels over the edge, then drop your heels down to stretch the bottom of your feet), ShockWave is said to help ( only available privately), cortisone injections are often helpful but are painful initially.
Good luck. It is a painful condition.

[Andyg]

Thanks very much Chaps, I will stick to tippy toes and insoles for the time being and see how I get on. The injection route is something I will explore if really necessary.

I have heard good things about doing stretching exercises especially the calve muscle, but do not really know whether this works or not.

Nice to know I am not alone or that is permanent.

Best regards Andy

[samimam1602]

Thanks very much Chaps, I will stick to tippy toes and insoles for the time being and see how I get on. The injection route is something I will explore if really necessary.

I have heard good things about doing stretching exercises especially the calve muscle, but do not really know whether this works or not.

Nice to know I am not alone or that is permanent.

Best regards Andy

Calf stretches seem to work. There have been reports of plantar fascia rupture following injection with steroid. Although not common it is significant. Avoid if possible.

[100thmonkey]

Stillettos are the answer !

[gregwhitehouse]

There are a number of things I recommend.

Get a pair of Superfeet insoles and wear them in all of your shoes - they support your feet like nothing else. As somebody once said to me "you could put Superfeet in the shoe box and wear those, and they would be better than the actual shoes!"

Secondly, look at your make of shoes - Ecco are the only make I can wear without Superfeet as they have excellent arch support.

Finally, try a pair of Merrell barefoot trainers. They help make your muscles go back to how they should be.

[MB2]

I have also suffered from this - I seem to have in control by balancing arch-support inserts in my shoes & limiting my running distance.

One thing that really helped when it was bad was a splint that holds the foot forwards when asleep - literally wake up without any pain (although a bit awkward to sleep in) - this really did seem to help me a lot.

Here is a link to the splint I used - http://www.amazon.co.uk/dp/B0051UMBH...SIN=B0051UMBHE

One of my friends is a doc and a duffereer - he said injections don't work but op does although doesn't recommend unless really necessary.

[JohnW]

My Mrs had this real agony for months eventually she had the injections and after awhile seemed to work and pain is gone. She uses the shoe inserts.

It can be a real nightmare. She has had the odd episode although nothing as bad as originally.

[lilolee]

Yoga.

You need to strengthen the muscles and stretch out the tendons in and around the calf/heel/foot and Yoga can be very effect for this, with plenty of other good side effects.

[robcuk]

Arch supports, stretching exercises (stand on a stair tread with your heels over the edge, then drop your heels down to stretch the bottom of your feet), ShockWave is said to help ( only available privately), cortisone injections are often helpful but are painful initially.
Good luck. It is a painful condition.

a big plus one on the stretching exercises, get thee to a good physiotherapist, I went from being almost unable to walk, needing a stick etc, to being fine within 12 months.

now it's just the cocxydinia and arthritic hip slowing me down. And all apparently, as a side effect of diabetes :-(

[Scouter]

toes on a block of wood, doorstep or curb to get max stretch
when watching telly golf ball under foot
acupuncture, had some good results but never brave enough for the one right in the middle of heal !!!
superfeet, green in walking boots and trainers, black solid plastic in work shoes
don't suffer much at all now and no longer use any of the above
good luck

[sunster]

Rest remains your best friend here. I know that's very difficult. Pain may be relieved by anti-inflammatory painkillers however this doesn't necessarily short the duration of the inflammation which you have. Steroid injections can help although to you this may appear a little invasive however if done by an experienced practitioner of this is effective. There is research down the line with Botox injections however again this is another injection.

[castle]

Do you have lots of laminate/ tiled flooring? I didn't know this ( I work as a GP) but one of our podiatrists was giving an education session and he sees a close correlation between laminate flooring and the development of the problem.

[Andyg]

Do you have lots of laminate/ tiled flooring? I didn't know this ( I work as a GP) but one of our podiatrists was giving an education session and he sees a close correlation between laminate flooring and the development of the problem.

Thats very interesting - as the whole house except the guest bedroom and the hall landing is hardwood. I had never thought of that!!

Invested in Superfeet and stretching on the bottom step of the stairs. Seems to be working, but getting out of bed is still a pain.

Many thanks for all the advice.

Andy

[MB2]

Seems to be working, but getting out of bed is still a pain.

Many thanks for all the advice.

Andy

This is because the foot relaxes while you are asleep. If you don't want the try the night splint then get a towel & pull your foot up before you get out of bed - is quite effective, but I found the night splint "cured" mine in a few months.

[mrpgkennedy]

the other thing is it often comes on with increased loading of the foot, so unaccustomed exercise or unaccustomed exercise in unaccustomed footwear, if you've put on weight recently it can trigger it due to the increased load

[castle]

Thats very interesting - as the whole house except the guest bedroom and the hall landing is hardwood. I had never thought of that!!

Invested in Superfeet and stretching on the bottom step of the stairs. Seems to be working, but getting out of bed is still a pain.

Many thanks for all the advice.

Andy

I can't think of a mechanism for this, but since he told me it is a question I routinely ask people coming to me with the problem. I wouldn't totally rule out injection, as it is usually at least part steroid, and this doesn't just mask the pain it actually settles the inflammation.

[spareparts]

I have suffered from this for the past 4 years. Initially it was in both feet, but had specialist treatment (thanks Bupa) where they stimulated stem cell growth in the heal tendon and ligament. After the treatment, my right foot is back to normal and has no pain. However, I still use full length footbeds in all my shoes (Trio othortics are excellent without needing to go for custom footbeds). Do a google for Trios, and they are available from a couple of orthotic specialists.

[deejay]

Thread resurrection.

Been suffering from this for about a month now. Shoe inserts are helping my feet but screwing up my knees. I’m assuming it is the change in posture but can’t see anyone mentioning knee pain after starting to use the inserts. Any other recent sufferers?

[Claret67]

the other thing is it often comes on with increased loading of the foot, so unaccustomed exercise or unaccustomed exercise in unaccustomed footwear, if you've put on weight recently it can trigger it due to the increased load

This happened to me.
When lying down on sofa watching the tv, I would cross my legs specifically at the ankles (well it did feel super comfortable). This brought on my FP.
With the combination of physiology on my calf, wearing silicone heel pads in my shoes and uncrossing my feet when watching the telly, the pain went away.
These are the pads I used and still use https://www.amazon.co.uk/Sorbothane-...70_&dpSrc=srch
Good luck with finding your remedy.

[Andyg]

Very nasty. Alas I cannot help with your knees, however the shoe supports, coupled with a reduction in my weight and more excercise has fixed it for me.

Keep going, much better than feeling as if you have been stabbed in your heel every time you get out of bed.

[darko]

Strangely enough I was talking to a bloke in the pub today and he mentioned the subject of the thread (...which I probably can’t pronounce).
I have no affiliation whatsoever but the following link may be of interest.
https://www.nationalbodyshockwavecentre.com

[mk1974]

I suffer from this from time to time ,it can just be there one morning and last 4 month but then one morning it’s gone ,it can take a good half an hour in the morning to loosen up and be bearable to walk on .
The knee pain usually starts when your compensating and not trying to put all your weight on it ,I’m currently ok at the minute,I have no tips on how to prevent or cure unfortunately


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[deejay]

Very nasty. Alas I cannot help with your knees, however the shoe supports, coupled with a reduction in my weight and more excercise has fixed it for me.

Keep going, much better than feeling as if you have been stabbed in your heel every time you get out of bed.

Ahh - the OP from 5.5 yers ago! Thanks for reply. My physio said I would probably like the inserts once I got used to them and many keep using them permanently. Have you kept with them? I admit I do like the supported feel for my feet after the initial two weeks after initially thinking they just felt strange.

[bobbee]

I feel your pain, had this in both feet from 2015-2017. After about 3 hours at work, I used to have to walk on tiptoe to ease the pain.
The physio gave me a few exersises, standing on step on balls of feet and lowering/raising heels, stretching each Achilles tendon by leaning against a wall on my palms with one leg as far back as it would go.
Great fun.
Not...

[FK77]

I had this just over 3 years ago and it was terrible. Triggered (I suspect) by walking on uneven brick paved streets for several hours while wearing the wrong type of footwear - flat shoes with hardly any support. According to the physiotherapist, the problem really built up over the years due to several bad habits, including walking with toes facing slightly outwards. Physio gave me several exercises and stretches which I followed religiously. Also massaged the upper portion of the muscle that connects to the fascia during each session. Physio recommended using gel filled shoe inserts too but she wasn’t really fussed about them so I ditched them pretty soon. I think I had 4 or 5 physio sessions over 5 or 6 weeks and it went away. Touch wood, it hasn’t returned despite me putting a lot more strain on my feet and legs over the last year and a half by running on pavements as opposed to treadmill. That initially gave me ITBS but also cured by physiotherapist prescribed exercise/stretch based management on an ongoing basis.

I was told Plantar Fasciitis is caused by shortening of the upper muscle that is linked to the fascia. This prevents the fascia from reaching under the soft part of the foot which it is supposed to support and protect. Exercises that lengthen that muscle help tremendously.

[Shane]

Last August I began to experience a really severe pain in my heel, like a hot knife going in - it became impossible to walk for more than 10-15 minutes before I had to sit down. I saw my GP and physio and they both said it was PF and gave me stretching exercises to do. I bought spiky rollers and items to disperse the scar tissue, did loads of stretches for my hamstrings and calves but nothing worked. I had to take painkillers a lot of the time and began to lose motivation for a lot of things.

At work one morning I spoke to my boss who said she had PF and what fixed it was walking in a pair of Fitflops (FITflops not flip fops). I thought there's no way a pair of flipping Fitflops can cure the pain I'm in, but since everything else had failed, I hadn't much to lose. I ordered a pair and wore them to work. After wearing them 2-3 times, I could swear that the pain was a bit less. Gradually after wearing them more and more, the period I was able to walk without the pain became longer and longer. In three months the pain had subsided so much that I could walk for 3-4 hours at a time. Today I can sometimes still feel a slight discomfort in the heel but I can walk indefinitely now without pain.

It's scarcely hard to believe that such a debilitating pain can be helped by a pair of trainers but it must be the design of the shoe with its central arch that makes the muscles of the feet work harder, become stronger, and lead to the condition getting better. I thought it was a wind up but it worked for me. Fitflop do mens' trainers and have sales on from time to time. If you've tried other methods and nothing works I would say get a pair and try them, they certainly worked for me.

[uptheaddicks]

Sorry to see there are so many of us who have suffered with this unpleasant complaint.

I had a very nasty bout of this a couple of years ago. I now use custom made inserts from FootBalance in all my shoes and only wear those that are flexible and have good arch support. The makes that work for me are Ecco, Waldlaufer and Keen.
The "good old fashion" types such as Loakes with rigid soles etc are now unbearable for me.

[Malcolm68]

I had it a few years ago, possibly not as severe as some here.

I got told told to get a bucket of ice water, put the foot in it for 60 seconds, take it out for 60 seconds and repeat it for 10 minutes. All the time, whether in or out of the water, keep the toes moving so it stretched the foot out. Did this for a couple of weeks and it seemed to work. Not had it return either.

Malc


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[geran]

I used to suffer with this, especially as the OP mentioned when getting out of bed in he morning, lived with it for years assumed there wasn't anything I could do to sort it. I mentioned it to my doctor who booked me in for a cortisone injection into my heel, I have had quite a few of these injections over the years from sports injuries, frozen shoulder etc, they can be quite painful if the Doc hits the spot.

First time I had the injection into the heel I didn't feel much pain, which lead me to think he had missed the sweet spot, I was pain free for only a few months and returned for another go, this time I put an X marks the spot where I wanted it be injected, yep that hit the spot I could get up to 18 months worth of pain free movement when it was injected in the right place.
Sadly my Doc retired, no one else in the surgery would performer the injection, I was given exercises to do instead but these didn't do the trick, what did work as already mentioned, was to loose weight and fit gel insoles, have been pain free for a number of years now.

[mhurley]

I had it for about 3 days once , never to return

The problem I have now is Patellofemoral pain syndrome which I have had now for about four years !

[Andyg]

Ahh - the OP from 5.5 yers ago! Thanks for reply. My physio said I would probably like the inserts once I got used to them and many keep using them permanently. Have you kept with them? I admit I do like the supported feel for my feet after the initial two weeks after initially thinking they just felt strange.

I have kept them in a few pairs which I wear often, partly because I find the more comfortable and partly because they make me taller .

Interestly i have not put them in my golf shoes or trainers simply because I think they have enough cushioning and support. But I also bought them because of it.

If it helps i suffered for about 4 months before the pain went away, so it's worth persevering. Best of luck you really do have my sympathy.