Any tips for getting rid of Plantar Fasciitis (a painful heel)? I have had it since September 21, probably caused by digging in inappropriate footwear, and although it's slowly getting better, it ain't gone yet. My previous bout 30 years ago took six months before I hardly noticed it. I have tried rest, icing, plantar, calf and achilles stretches, taping, heat, acupuncture, NHS physio (now discharged), massage, TENS, and a device called a Plantarcure (useless, got a refund). Of those the only ones that seem to make a minor noticeable improvement are icing and stretching. I wear PF friendly insoles in all my footwear, even slippers. I have so far resisted a steroid injection, and paying for electroshock. But because I have improved somewhat, I have bought new trainers and insoles specifically selected for walking with PF, and have recently been out in them daily for exercise and my heart . But although there is a slight improvement, if I do too much it gets worse. So at present one mile is fine, but any distance above about 1.5miles sets me back. Ideas!?
My physio recommended Brooks Ghost (at £120!!) which I tried on but did nothing so I returned them. I now have a pair of Puma Flyers (at £27) which are perfect for the time being. By comparison my Merrell trail walking shoes are too rigid to walk in at present.
I use Asics Gel Nimbus - really good support, but pricey. I avoid buying the brand new ones, and get the models that are a year or two old, usually from sportsshoes.com.(And wait for the end of season sales).
The best insoles I've had were the cheap ones from Superdrug!
My PF was cured by my husband massaging hard into the fascia and helping release it. This was shown to me by the podiatrist. It’s really painful but works. The fascia becomes very tight and needs to be released I also had orthotics made by the podiatrist which I wear all the time as I pronate so much I have no arch. I wear Brooks addiction for running after having my gait assessed at a running clinic.
I have been using a spiky roller and following some exercises the physio gave me to try to massage and release the fascia, And normally I'd love to run but age and crocked knees have got in the way!!
I bought some inserts for my walking boots and that did the trick. I think they were from Foot Active. They were reasonably priced and I’ve had a lot of miles out of them
I know the feeling you guys have. I have the same issue for about 10 years. Mine moves around my feet. When I thought its all gone as I did not have any pain for the past two years It came back three days after the operation (5weeks ago) and is with me badly especially in the mornings. Ice and rest is the only help so far. I was wearing wide sole footwear like sketchers plus special insoles to keep the arches high which helped. But massage also seem to help (hurts though). Two weeks ago i had blood tests for reaumatic arthritis and gaut but so far no one called from the GP that means its ruled out. I am avoiding the steroids.
I walk with a pair of wide sole trainers at home which helps.
I blame the operation bringing my immune system down. Perhaps eat more food to improve the immune system.
Perhaps you should contact your surgery to find out about your blood tests. And there are foods that are supposed to boost the immune system, but my understanding is that anything that promotes good gut health is beneficial, since surprisingly the gut possibly controls our general well being. Eating a varied diet with lots of fruit and vegetables and avoiding sugary stuff, junk food and lots of meat is usually recommended for this, as is cooking from scratch rather than buying in takeaways or pre-prepared food from the supermarket.
Resting, not wearing flat shoes out & about or just socks or bare feet at home, as well as doing exercises with a tennis ball cured mine. It’s really painful though so good luck with it & I hope you find something that works! 😬
I only went to my appointment to say the latest insoles weren't working and the podiatrist said "Right let's not mess about and get it booked in soon". I asked if it will hurt? He said its uncomfortable and will sound like very loud rice krispies. I dont know why I ask if somethings gonna hurt im 34 🤣🤣🤣
As mentioned by others, keeping rolling your foot over a drinks bottle filled with water & frozen , Get good supportive footwear to take your insoles & do the stretching exercises , my husband thought I was nagging when I said to keep doing this but his pain has finally gone , it’s the muscle under your foot that gets tight so it will take a time but it will ease stick with it 👍🏼
Thanks. I have been doing the ice in the bottle treatment. I also have a spiky roller. Certainly good insoles do help, and my advice to anyone with PF is to put them in all your footwear, although finding the right ones for you can be difficult as I have found. I now normally use Wellbeing Pro11 but have some Powerstep Pro insoles in my new walking trainers as provided by a podiatrist and these are also very good.
Both the wife and myself have had this problem after trying many of the recommended expensive aids we tried simple foam wedges for the shoes etc they don't look much only a couple of quid off Amazon they did the trick
Agree with rolling foot on iced can or bottle but both my brother in law and I discovered accidentally that walking on soft sand at the beach worked well at stretching the foot. Don’t know if that possible for you but worth a try.
My plantar is under the arch rather than the heel. My physio used shock wave therapy and that definitely helped for several years. Not exactly pleasant but maybe worth a try..
I suffer from this at night and it frequently wakes me up. I find that it goes away (to my great relief ) if I get myself up and walk around the bedroom and after two or three circuits it slinks off. I also use topical ibruprofen which gives me about 2 hours relief (my GP says that the gel is sagfe for those (like me) who are told to avoid ibruprofen). But it's a painfuil condition for sure. I hope you go on getting better.
I'll give the gel you mention a try. Mine is worse at night and gets me up but improves if I can find a cold floor to walk on. I brought it on myself by rubbing in cream for removing hard skin (just grabbed wrong tube! ) Thanks for your suggestions, it's so painful.
Do you have any other conditions it’s just that with hypothyroid you are very prone to tendon inflammation all over the body..
Treatment as you are doing.. mine was ok after slight stretching rolling tennis ball under your arches.. wear insoles and no completely flat shoes makes it worse.. and painkillers if required..
Hi I suffered from this over 25 years ago and couldn’t rest too long due to work, in the end I had cortisone injections which cured the problem virtually straight away. 25 years later I have no problems and have just completed a walking holiday covering approx 12 miles per day. I know you said you were reluctant to have the injections, but if faced with this again I would be asking the doctor for them.Take care and good luck with what ever you choose.
I had at least two steroid injections for PF when I had it 30 years ago. I remember it didn't work the first time and I was back to the GP for more. My recollection was that subsequent injections weren't successful either but they did weaken the fascia and may have damaged it. Which is why I am reluctant to try it this time unless all else fails. But its good it worked for you.
I had it for about 2 years but it eventually goes on its own. It eased when I wore heels ! Maybe if you try and walk on your toes when possible ?? It’s extremely painful - but will go if it’s own accord . Flat shoes and exercise exacerbates it ! Best wishes
I have had plantar fascitis for years on and off, I have worn arch supports and heel support but the best shoes I tried were Brooks black leather trainers.
I have used silicone heel inserts which helped me to walk without too much difficulty but mine was bad when I stepped out of bed or from a sitting position. It gradually became better when I moved on it so I bought a second hand exercise bike and used that for a month or so and it seemed to go away itself. I get twinges of it now and then and find Skechers trainers both reasonably priced and very good. The stretching exercises do ease it somewhat and doughnut shaped silicone heel pads are really good and got mine cheap enough on Amazon.
Hi, the ice bottle and tennis ball and arched supported insoles will sort the problem but you have to persist and it could take a couple of months. You should never walk without footwear that supports your arches even buy "bobs " slippers so your arches are always supported and not flat to the floor. Even when its better you should wear footwear that continues to support your arches otherwise it will just come back again. Good luck.
I used to get this fairly often from driving for a living and resting on my clutch pedal heel. I found anti inflammatory tablets if you can take them usually did the trick in a week. Hope this helps. Brian
Thanks. I have to be careful with anti inflammatories as they have caused me problems with my insides in the past, plus I already take several different medications daily, so try to avoid taking anything extra unless it's really essential. Glad to hear it worked for you though.
The only way to get rid of it.You know the rectangle ice packs usually blue you put them in freezer bags.
One under each foot so the heal to toe pad on ice pack. 20 mins twice daily for 7 days. It the only way to reduce the swelling at each end of the tendon. Then just repeat if you feel a tingle and reintroduce a few sessions. You must be committed to twice daily for full 20 mins. Its utterly life changing just 7 days, 14 ice pack sessions and I don't suffer at all. I had 3 occasions where I needed to do a top up session but otherwise its no longer a problem.
PF is just inflammation where the tendon meets the bone. Ice is the way. To reduce inflammation.
when mine acts up I ditch the slippers and wear birkenstock type shoes in the house. works for me.
Sorry read quickly but just a thought what about orthotics from NHS - custom fitted but often limited to one pair of footwear. May help ensure support is in the right places. I’ve had private (fairly costly) and nhs. Not sure will resolve plantar issue but will ensure you have the right support.
All the empathy headed your way. It took time, but taping and wearing MBT trainers eventually got it under control. And not wearing totally flat-heeled shoes - ever - or it all starts up again. I wish you luck.
Just bought a pair of Sketchers Go Walk Archfit in 3 days they have changed my life. Previously had steroid injections, surgery, expensive insoles- all of the above referenced remedies. For the past 2 days have had no foot pain, leg pain or lower back. As I say they have changed my life. Good luck.
I had this so badly I could not walk then found 2 answers: in combination it went and never returned for the last 10 years (unless I wear unsupportive shoes). ''The 5 minute plantar fasciitis solution'': amazon.co.uk/5-Minute-Plant...
Literally this does the trick - or did for me and others I know.
Then important to have arch support if you pronate/ have high arches. If you can access Foot Solutions shop they are amazing and do a wonderful off the shelf Arch Support insole 'FS100'. They cost £105 but trust me worth every penny!! If you can't get to one, they will send via post - just let them know your shoe size. But I had to have a shoe that the insole comes out of to put these in. I went to a good running shoe shop (Sweatshop) and got Brooks Ghost (neutral) shoe to put the insoles in, and - fabulous comfort. Brooks Ghost also can be bought in differing widths which helps enormously - but you need to go in and see someone who knows what they are doing and watch you walk on their treadmill. (Sweatshop do this.) I hope this helps. Ask anything. It is very disabling til you find a solution.
Thanks for that. Unfortunately I can't take any NSAIDs since they play havoc with my insides. Glad it worked for you though.
I used to suffer from this for years, but in the end I decided the only treatment that worked for me was to do daily vertical press-ups against a wall.
Just like horizontal press-ups but sanding a little awway from the wall with your heels on the floor; the object being to gently stretch the calf muscles.
It worked for me, involved no equipment, and most importantly - cheap.
I found some exercises on line, and they were really good.I had tried everything else, including expensive shoe inserts, none of which worked.Good luck!
I sorted mine eventually by freezing a 2 litre pop bottle of water and rolling it under my foot 3 times a day pressing down as I did for about 10 minutes till it went numb, then I would stand on a step on my toes with heels over the edge and raise and lower making sure my heels went down below the step lip to stretch my calves etc.
It took me 6 months to get rid. My sister , a podiatrist, informed me right at the beginning, that it would take 6 months of stretching my foot , heel drops on the stairs , a tens machine and arch supports. She also tartly told me when I wailed why!!!!!!! That it was mainly due to old age. However what I found gave the most relief was a Theragun or percussive massager on both my foot and Achilles’ tendon. I’m fine now but I make sure I stretch out every day and wear supportive footwear. Worse pain than childbirth in my view
Hi, I invested in some asics nimbus gel trainers wow what a difference they made, they do cumulus too. I work 12 hour night shift so always on my feet and they really helped. I bought socks off Amazon specifically for pf.I did go to shuropody where I live they measured my feet told me I was a size 7, I've worn sizes 5 0r 6 all my life. My ascis are a 7 as they come in small fitting but still have plenty of room in them.
The lady was explaining about walking and I noticed I did lead with the inside of my heel which doesn't help the arch of your foot and will cause back problems. I had worn slip on Skechers for 3 years which became loose. Now I have proper support and walking alot better and near enough pain free.
I'm not an athlete, but I'm not overweight either. When I developed PF three months ago, I tried an empty wine bottle, then some specialised inserts (a fiver from TKMaxx), and now some 5% ibuprofen gel from Boots (who also do 10%, which I suppose I'll try next). I called on a chiropodist, who said "Ah! Tricky one"; she recommended an under-foot roller, and offered to make some bespoke inserts for my footwear. I'm using the roller. Nothing has worked very much good; I suppose the chiropodist's inserts are worth a try.
Ah. An old thread resurrected, and perhaps timely. I may have reported earlier that my efforts to 'cure' PF involved all of rollers, icing, tendon stretching, massage, acupuncture, TENS unit treatment, NHS physio and a separate NHS podiatry consultant, red light therapy, and a web purchase home shockwave unit (Plantarcure , the best part part was the refund). None of these worked. However I bought some Sketchers trainers following the advice of XmasEve24 above (thanks) and a pair of cheap Nike trainers and with the right insoles found they helped with getting about although they were not a cure . Fast forward to now and my PF has now all but gone some 15 months after it first appeared. My conclusion is that time alone is the healer. When I was in my 40s it took six months to get better. 30 years on it has taken 15 months, so age may have something to do with the recovery process.
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