Plantar fasciitis tips???

[HeLuMaC25K]

I’m mostly running with my son, 15, for whom all the running is easy - except that he keeps having plantar fasciitis pain. We got him great shoes. I think we’ll get inserts too, to support his arches. We’re doing massage on the feet after he runs. Any other tips anyone has to prevent and/or treat PF? Thanks!

[roseabi]

Poor chap! Hope it eases - here's some NHS advice from the Oxford University Hospitals:

ouh.nhs.uk/patient-guide/le...

[HeLuMaC25K Graduate in reply to roseabi]

Great exercises I there. Thanks!

[Oldgirlruns Graduate]

I had PF for quite a long time in 2019 and I know how painful it can be. The exercises on the NHS website are brilliant - they need to be done regularly but they really will work! Hope your son feels better soon!

[HeLuMaC25K Graduate in reply to Oldgirlruns]

really good to hear! Thanks 🙏

[Elfe5 Graduate]

Oh that’s such a nuisance & so painful. I find it helpful to ice my heels for 15 mins after running- so I run, stretch, then ice. People have already spoken about exercises. Rolling my foot on a tennis ball or bottle of frozen water is helpful too.

If it doesn’t settle, speak to your dr.

[HeLuMaC25K Graduate in reply to Elfe5]

Someone else mentioned the ice bottles too. Going to try thanks!

[blissann9]

I personally have suffered from Plantar Fasciliitis too – horrible, especially first thing in the morning. That awful feeling when your feet are effectively not working(:

I was advised to freeze a couple of water bottles and then roll these under my feet for about 15 minutes a time, 5 or 6 times a day. I think it worked. I also found many helpful tips here stepadrom.com/fast-plantar-... . I don't know what particularly helped as I was doing lots of things, but all in complex worked.

[HeLuMaC25K Graduate in reply to blissann9]

This is so helpful. Going to start freezing some bottles!

[Curlygurly2 Graduate]

I've had it too, it's really awful. The things that helped for me were, putting your toes up against the skirting board and leaning forward - sorry can't explain it better than that, and keeping my shoes on for a while after a run, don't take them off and walk around barefoot or in flat shoes.

[HeLuMaC25K Graduate in reply to Curlygurly2]

I hadn’t heard that one about using the skirting board before. I’ll have him try that. I did tell him to wear shoes most of the time for a while, to keep his feet supported. Thanks!

[Hidden]

I got support sock from a company called Fit Nation on amazon and they really helped with the pain.

You might need to get his feet fixed by a professional though.

[HeLuMaC25K Graduate]

I’m going to seek out that sock. Thanks!

[Twinkl66 Graduate]

I suffered with this but then had a pair of insoles made specifically for my feet at a physios - not cheap - but the problem has completely gone. Can’t recommend enough.

[HeLuMaC25K Graduate in reply to Twinkl66]

Thanks, Twinkl66. I’m going to try a ready made insert and if that won’t work, go to the Physio.