Heel pain

[tallgal]

Has anyone any tips on reducing heel pain. The doc says it is plantar fasciitis and has suggested gel insoles and exercises. I've done both of these and walk on the ball of my foot most of the time but no improvement. It is too painful to put any weight on my heel . So I can barely walk anywhere and it's not helping the pain in my hip and knee. Help.

[polkadotcom]

I have plantar fasciitis and chronic Achilles tendonitis. The only real relief I get is by doing simple slow stretching exercises throughout the day. They barely take a minute to do, can be done practically anywhere and it really doesn't take long to get used to doing them.

I also use DoubleBase gel on my heels - and the backs of my heels - to keep the skin from getting dry and cracking as I exercise them (I use DoubleBase just about everywhere). Even using it on the soles of your feet is useful, because it does help to keep the skin moist and pliable.

[Celtic PMRGCAuk volunteer in reply to polkadotcom]

Polkadot, have you tried Flexitol Heel Balm? It was recommended to me by my podiatrist just recently, who said that it would prove a better moisturiser than Doublebase for the skin on the soles of my feet, which are plagued by seed corns that recur quite rapidly between appointments making it painful to walk.

I'm still a huge fan of Doublebase for the rest of my body, even post-steroid use, but the Flexitol is definitely proving better for my foot problem. It is quite a thick, greasy balm, costing between £5-£6 but goes a long way. Worth a try if you haven't already come across it.

[polkadotcom in reply to Celtic]

Yes, have tried Flexitol - my chiropodist gave me a trial size - but it didn't work for me any better than Doublebase and turned into a rather hazardous experience as I kept slipping out of my sandals.

One of the problems is that I have no natural padding left under my feet, so need to wear something which has a bit of 'give'. Don't know what I'd do without my Fly Flots.

[Celtic PMRGCAuk volunteer in reply to polkadotcom]

Oh shame the Flexitol didn't work for you but at least thank goodness the Doublebase does help. I know what you mean about it being so greasy when applied, so to avoid slipping around I usually just resort to putting it on before getting into bed where it soaks in overnight....or gets rubbed off on the sheets! A pair of thin, loose cotton socks can help there.

I so empathise with the lack of "natural padding" on the soles of the feet. I wear orthotics anyway but one day whilst out shopping the typical burning pain arrived and worsened to the stage where I decided to hobble into a nearby Scholls where a kind chiropodist came to the rescue and stuck some cushioned insoles into my shoes - not perfect but a whole lot better enabling me to at least get back to the car park!

[tallgal in reply to polkadotcom]

Thanks polkadotcom. I think I will increase the no. of exercises I do as I am desperate. Thanks.

[Runrig01]

When I had plantar fasciitis I was told to massage the soles with a tennis ball, and to apply heat for 2 mins then cold for 2 mins, and repeat hot/ cold sequence for 10 mins in total, worked s treat. Especially the hot/ cold sessions. Hope it helps, it is very painf, I felt a ripping sensation when I had it

[tallgal in reply to Runrig01]

Thanks runrig01

Will try that as I am desperate. I can't walk at the moment and feel near to tears

[dobsey in reply to Runrig01]

So does it go away then !

[Runrig01 in reply to dobsey]

Mine certainly with the treatment I mentioned went away, although took 4 weeks. Taking Prednisolone does make us susceptible to inflammation of the tendons, as does PMR. I have had no further problems since I had mine 1 yr ago

[suzieh]

I have had this too- painful! Before you get out of bed stretch your legs and feet, first point toes to the extreme, then push heels down as far as they will go. Repeat a few times. When you get out of bed straight into shoes with small heel or wedge ( no flat shoes ever! ) gel pads in shoes will work. When sitting do roll a tennis ball back and forth under your foot - this definitely helps to ease the plantar. I also massage my feet...rubbing the underside is soothing and lessens the pain. My feet are always worse in the mornings, problem has been ongoing for months but is not as bad now as it was. Seems to be improving and Dr says it will go eventually ! Dr can give a cortisone injection if really unbearable.

Hope this helps!

[tallgal in reply to suzieh]

Thanks Suzieh

I will try your ideas but I don't have many heeled shoes as I am 6ft. tall and feel ginormous in heels . Yes I find massage helps a little

[Lyn_seaside]

If it's any consolation, and it probably isn't at this stage, it WILL suddenly go away of its own accord. I've had it twice and then woken up one day and realised my heel doesn't hurt. That's it gone... the only exercise that worked for me was hamstring stretches against a wall, like press-ups but vertical.

[tallgal in reply to Lyn_seaside]

Thanks Lyn_seaside

That is some consolation. Without some hope the future is bleak.

[1Purplecrow]

i learned a method of applying athletic tape to my foot, which gives relief from achilles pain and plantar faciatis.

Start with a strip of 2 inch wide athletic tape, and wrap it with moderate snugness from the outside of your foot arch under your arch and up the inside of the arch. I Repeat the technique with three more strips, and then wrap a long strip below my ankle around my heel and down both sides of my foot. The main point of the long tape is to secure the tops of the shorter strips so they don't come loose. you can google sites looking for athletic wrap techniques for this condition. BTW, wearing shoes that lace up, like athletic shoes, is a sure cure. No flip flops, sling backs, or bare feet. Major bummer, but the sad truth, as we age, arches and feet bones rebel, and want support. Good luck, I have this condition every summer as I go barefooted. Jerri

[tallgal in reply to 1Purplecrow]

Thanks Purplecrow

I'll get some of that .Do trainers count as lace up shoes? I do wear these most of the time but have been wearing slippers with gel insoles inside. Maybe I'll try wearing my shoes all day but then my feet get sweaty and the athletes foot comes back. You can't win. I'm 72 and am finding that everything is wearing out. but determined to keep going and try to help myself as much as I can..

[PMRpro Ambassador in reply to tallgal]

When I had horrendous foot pain with PMR the only thing I was really comfortable in were my leather Meindl walking shoes - the sort for hiking up mountain paths! Though they are low shoes, not boots, and blue leather. Ordinary trainers weren't firm enough and anything soft was hopeless - I haven't worn slippers for years and years.

Walking boots/shoes nowadays are much more attractive than they used to be, often they look like ordinary trainers but are much former to hold your feet on rough ground. And they are made of breathable fabrics so your feet shouldn't be too sweaty.

[1Purplecrow in reply to tallgal]

Trainers do count. The athletic tape wrap serves me well when i wear some of my open footware. I have traded vanity for pain relief. J

[IslandShell in reply to 1Purplecrow]

I also have tried the tape wrap and must say it works like a miracle healing has occurred!

[SusanneM]

I had it very badly for about 4 weeks. Did exercises as above and also got some ibuprofen gel on prescription which eased it a little. I used a hiking pole to get around, but did walk on the front of my foot a lot. I did find that if I could bear the pain, to stand still for a minute or two when getting up after sitting down for a while, the ligament would slowly stretch and make the pain bearable.

As others said, no more flat shoes or bare feet. I foolishly wore flip flops the other day, and felt it at the end of the day. Although I've now been pain free for a while, I still take my hiking pole with me if I go out, for the general support.

[dobsey]

My rhummy just told me today I had this as my heels are so sore

Told me to wear comfortable shoes that support you

Well yeh I do that derr !

Says only thing they can do is give you a steroid injection but that can sometimes make it worse

Says it can get better itself , really !

So I am not much help I'm afraid Told me it is not RA related but I read it was 😞

Anything you find out can you let me know please

So sorry for you, so painful all the time as well

David

[Marilyn1943]

I suffered with that after wearing very flat heels one summer, I really sympathise with you but it does go away of its own accord if you can be patient! Tried all the exercises etc. even went to a school of podiatry where they tried everything but nothing really worked. Until that is I found Clarks "wave walk" I've got 3pairs of sandals and a pair of trainers. They are expensive but if you like to do a lot of walking then I can highly recommend them. I don't have the plantar fasciitis anymore but now have a nerve problem With the ball of my foot and with a bit of juggling I can add softness with a shoe insole on top of the original insole. Better to get a half size larger then you can always add to them. Hope this helps. Marilyn

[nettiefowler]

2 sessions at the physiotherapist & good padded insoles in my shoes for a couple of weeks afterwards put paid to my PF on 2 occasions Exercises from physio also helped when I felt twinges again.

I was unaware that physio could help this very painful virus & only mentioned it in passing whilst having treatment on my back.

Hope you get relief soon.

[iforget]

I keep a little mini bottle of water (half filled ) in the freezer...its the perfect size and shape for rolling under foot and I find that does help when the burning ripping pain is making my face leak.

I have also found that wearing low heels while sitting down helps too... I can't walk in heels, but they change the position of my foot and stretch it out.

Anything that helps is worth a try

[tangocharlie]

After struggling around 18 months-2 years when it felt like I was treading on a pebble or lego brick every time I put my foot down I had steroid injections in both feet, one is now fine, the other is still a bit painful if I do a lot of walking but much better than pre-injection. The injections hurt a bit but well worth it, I could hardly walk before. Is this another part of having PMR? I didn't realise, I though it was just another of those things you get i middle age.

[Whittlesey]

Hi Tallgall, I had plantar fascitis in 1998 - 7 years before being diagnosed with GCA. Followed Dr.s instructions. It took about two years before, for the most part, it was over.

Good luck. hope you feel better.

best, Whittlesey

[Anahera]

I froze a bottle of water. And then you roll your feet on it every day. Also stand on a stair with your heel hanging over the edge and stretch your leg. It helped a lot. Dont wear flat shoes. Just a small heel. Hope you get relief soon.