Plantar fasciitis

[mtwarden]

I definitely had it; the first time so bad I thought I had fractured my heal. It took a long time to heel (still thought it was a fracture). Two years later I got it again (same foot) and realized it was PF, not nearly as bad, but still bad.

That was 5-6 years ago (first was 10-ish years ago). Knock on wood hasn’t come back, but I have a much better idea on what to do if it does.

 

[Bubbadoyle]

My supervisor has dealt with this for years. He said what helped him was some ankle brace thing he wears when sleeping. He said holding his feet at 90 degrees to his legs when sleeping has alleviated much of the problem.


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[beforethehunt]

I had it at around 30 years of age. My way out way physical therapy where I changed my running gait and cadence to 180 steps per minute. Had to bike and run a little though painful to get healed up. Also worked on hip mobility and big toe mobility. I’ve been pain free for 13 years! There is hope. I still have other aches and pains but they are minor compared to plantar fascia pain


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[snowynock]

I had Plantar Fasciitis really bad for about a year and a half. It went away a few months ago but I still feel remnants of it in my foot sometimes.

My podiatrist had me take a towel/resistance band right under the toes and pull towards me for a 5 count. 3 sets of this in the morning and the evening. I got a small PF brace from the foot care area of my local CVS(My podiatrist approved of it) and I changed my everyday sneaker wear to Brooks with PF specific(Currex brand) insoles and got Currex insoles for my running shoes.

 

[ASR-Briggs]

I had it at around 30 years of age. My way out way physical therapy where I changed my running gait and cadence to 180 steps per minute. Had to bike and run a little though painful to get healed up. Also worked on hip mobility and big toe mobility. I’ve been pain free for 13 years! There is hope. I still have other aches and pains but they are minor compared to plantar fascia pain


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For me around 35. I'd been a runner for 20 years and had never experienced it before. I couldn't get 200 metres down the road without debilitating pain. As I mentioned, was brought on by an ill-fitting combat boot. But I followed the steps I mentioned and can run pain free now.

 

[AZ_Hunter]

Take collegen supplements and tumeric on addition to all the basic stuff every else has said.

 

[JohnDough]

Dealing with plantar fasciitis for the first time. Pain is more in the heel area. For those of you experienced with it, what worked for you getting through it?

I decided last week I better get serious about getting it gone. Now is the time as it’s winter. I’ve got a few sets of insoles coming in the mail. Right now I am taking a two week break from all workouts. No running or lifting. Just light walking around work. Icing and rolling my feet on a frozen water bottle twice a day.

Any other thoughts?

Problem with the calf. Stretch the calves, massage therapist, and that will help a LOT. The common mistake is to focus on the foot because that is what is hurting and ignore the calf.

 

[duckcarver]

Consistent deep calf stretching and rolling with a ball helped resolve most of my pain, but I have struggled with lingering, intermittent pain (2-4 days per week; sometimes just stiff and painful the first 15 minutes I'm on my feet, other days it continues for a few hours).

I ordered a vibrating roller called Vibit (https://thevibit.com/) when a Facebook ad caught me one particularly painful day. I roll my foot on it while sitting at my desk most mornings. I've been using it about a month and have been pain free for 3 weeks. May be a coincidence -- if not, it's the best $100 I've spent in a long time.

 

[jpmulk]

Update: plantar fasciitis is mostly gone. What has most helped me is switching to zero drop shoes: xero and lem shoes and boots. Plus time to heal and stretching has helped some as well.

I have gotten rid of all my normal heeled shoes and no longer use any form of arch support. As soon as I did that, I started healing.

Interestingly, I basically went against the advice of the podiatrist and chiropractor who recommended the opposite. I initially followed their advice with no results. I decided to try this other route, I had nothing to lose. Lo and behold, natural beat modern arch support and shoes.

Seems like different things work for different people.

 

[JohnDough]

Mine has resolved/gone. Special focus on massaging calves, and lots of calf stretches before lifts. PF originates in the calves.

 

[nubraskan]

Adding my experience with it here but it looks like it's mirroring the rest of the thread.

Grew up with it and had it for years in the arches of my feet, insoles never did anything even though our doctor kept recommending them. It wasn't until I started strength training (which in turn was also stretching the calves) where I started to find actual long-term relief.

 

[BriarJumper]

What helped me was doing what I would call a catchers stretch. Like a base all catcher who sqats down and heel up on ball of feet. Hold that and do it often...

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[Dr Andronica Handie DPM M]

Dealing with plantar fasciitis for the first time. Pain is more in the heel area. For those of you experienced with it, what worked for you getting through it?

I decided last week I better get serious about getting it gone. Now is the time as it’s winter. I’ve got a few sets of insoles coming in the mail. Right now I am taking a two week break from all workouts. No running or lifting. Just light walking around work. Icing and rolling my feet on a frozen water bottle twice a day.

Any other thoughts?

Most people with plantar fasciitis can follow these guidelines: Use inserts daily. Do not walk barefoot. Obtain a night splint over the counter for fasciitis. If no allergies, ibuprofen or Aleve up to 3-5 days can assist in relief.

Rest for 2-3 weeks without exercise. Stretch in the morning before walking, using a towel and pulling the toes towards the nose. 15 to 20 repetitions done morning, noon, and evening.

If no better, seek attention from a medical provider. An injection may be needed.

Disclaimer: Comments are not meant as individual medical advice. We encourage all readers to consult their primary care providers or other appropriate medical professionals.

 

[Huntingfarandwide]

Frozen bottles help the pain. I have gone to insoles to solve this and have been pain free for three years now.

RUN Pain Relief: Running Insoles for Pain Relief | Superfeet

Designed specifically for running, Superfeet RUN Pain Relief Max insoles help stabilize the foot to minimize repetitive stress.

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Go through two sets a year.

I do not run. I wear in my work shoes, walking shoes and hunting boots.

 

[BCDJR]

A doc told me….Never Ever go barefoot