Dr. Hive - need plantar fasciitis tips!

[Cammie]

Hive,

 

I have been experiencing pain in the heel/foot for a few weeks now.  It is definitely worse first thing in the morning or after I have been sitting for some time.  I have self-diagnosed myself with plantar fasciitis.  I think a contributing factor has been that we have marble floors throughout the house and we don't wear shoes inside.  I have gone and purchased a pair of very cushiony inside shoes.  I also have changed out my outside shoed. I used to wear a very traditional flat (really, really flat) sandal.  I am also icing my feet periodically.

 

First, what kind of doctor do I go to?

 

Second, do I need to go?  Reading online it sounded like this can often go away on its own.

 

Any tips or suggestions??

 

Thanks!

[HSmomof2]

I'm not a doctor but have flare ups of plantar fasciitis every once in awhile, and it does sound like what you're describing. I just got over a flare up after increasing my exercise too much, too soon. For me what has worked is icing, stretching calves and hamstrings and wearing a supportive shoe all day....not going barefoot at all while it's irritated. I also have both custom orthotics and Superfeet orthotics that help prevent it from getting flared up.( I have no arch in my foot at all and severe over pronation that caused my plantar fasciitis originally). I would recommend a podiatrist if it's not improving with home measures of rest, ice, stretching, etc.

[Miss Cornelia Snook]

It's been a few years since my bout with this, but my main take-away from the podiatrist was to wear shoes with good arch support or orthotics. Mine got better with orthotics. I always wear good shoes, indoors or out. Good luck!

[Tammi K]

I experienced the same thing a few years ago when we were living in Hawaii where EVERYONE wears nothing but flip flops or similar shoes and, of course, kicks them off outside before entering a house. But, everything I read said to wear firm soled shoes (eta: with good arch support). So, first thing every morning, before I put my feet on the floor, I put my shoes on. I wore my shoes every waking hour for about 6 weeks before the pain finally relented.

 

After the acute phase passed, I bought a pair of 'house shoes' - something a bit firmer than slippers and made sure I always had either my sneakers or inside shoes on my feet at all times for months afterward.

 

I haven't had a repeat episode since then.   I never saw a doctor because the cause seemed obvious. I had the same symptoms you do. 

 

It's certainly painful and I wish you good luck getting it under control.

[Sara in AZ]

I think I have exactly this. No advice, but I appreciate the replies. Thanks for posting!

[Ellie]

Hive,

 

I have been experiencing pain in the heel/foot for a few weeks now.  It is definitely worse first thing in the morning or after I have been sitting for some time.  I have self-diagnosed myself with plantar fasciitis.  I think a contributing factor has been that we have marble floors throughout the house and we don't wear shoes inside.  I have gone and purchased a pair of very cushiony inside shoes.  I also have changed out my outside shoed. I used to wear a very traditional flat (really, really flat) sandal.  I am also icing my feet periodically.

 

First, what kind of doctor do I go to?

 

Second, do I need to go?  Reading online it sounded like this can often go away on its own.

 

Any tips or suggestions??

 

Thanks!

 

It will NOT go away on its own.

 

You need shoes with *good* arch support, not just cushiony soles. And you must wear them all.the.time. You should ice your feet every time you sit down.

 

I spent a fortune at a specialty shoe store for sandals that look like Frankenstein boots. The soles are like rockers, such that my weight is resting on my arches more than on the soles of my feet, if you can picture that. I also bought a pair of Keens and some FitFlops, and I had extra arch supports put into my Teva sandals. My plantar fasciitis is pretty much gone, and I can go barefooted in the house again, but I have learned to love the inside shoes (although not the Frankenstein ones). Ok, maybe not love the shoes, but tolerate them enough, because the pain was terrible. Understand that I do hula, which is always barefooted, so having to wear shoes so much was a killer for me, lol.

 

You would see a podiatrist.

[mommymilkies]

Get two of these. http://www.amazon.com/Amazing-PINKY-Hi--Bounce-Balls/dp/B00009RGTW/ref=sr_1_1?ie=UTF8&qid=1394078771&sr=8-1&keywords=hi+bounce+ball

 

Step on them one at a time and roll your foot on them.  

 

Then try this.  http://www.amazon.com/Yoga-Tune-Up-QuickFix-Series/dp/B003ATUFR6/ref=sr_1_5?ie=UTF8&qid=1394078810&sr=8-5&keywords=jill+miller

 

You may be able to find the feet bit on youtube. 

 

Personally, I recommend against wearing shoes with orthotics or cushioning inserts all day.  It's much better to exercise and stretch your fascia of the foot by keeping them active.  Walk not just on concrete, but multiple surfaces-I tend to walk in the grass alongside the sidewalk when we go out, for example.  Go barefoot outside when you can.  Stretch your feet throughout the day. 

 

 

http://www.katysays.com/tag/plantar-fasciitis/

 

http://www.fasciafreedomfighters.com/diy-friday-bye-bye-foot-pain/

[redheadmom]

I just had this for the first time over this last summer and fall. At first I didn't know what it was, but like you I self diagnosed plantar fasciitis. I started wearing inserts in all my shoes and even my slippers in the house. I got the Dr Scholls ones with good arch support and gel in the heels. I also bought a second set that said plantars on them but a different brand. I wore them all the time. It took a few months but my foot is now all better.

 

I did stretches too but I didn't start feeling better until I got the inserts. My foot still hurt when I bumped it but after a few weeks with the insert, I could walk without pain. They only cost around $10 so it is worth a try to see if it helps.

[Ellie]

Get two of these. http://www.amazon.com/Amazing-PINKY-Hi--Bounce-Balls/dp/B00009RGTW/ref=sr_1_1?ie=UTF8&qid=1394078771&sr=8-1&keywords=hi+bounce+ball

 

Step on them one at a time and roll your foot on them.  

 

Then try this.  http://www.amazon.com/Yoga-Tune-Up-QuickFix-Series/dp/B003ATUFR6/ref=sr_1_5?ie=UTF8&qid=1394078810&sr=8-5&keywords=jill+miller

 

You may be able to find the feet bit on youtube. 

 

Personally, I recommend against wearing shoes with orthotics or cushioning inserts all day.  It's much better to exercise and stretch your fascia of the foot by keeping them active.  Walk not just on concrete, but multiple surfaces-I tend to walk in the grass alongside the sidewalk when we go out, for example.  Go barefoot outside when you can.  Stretch your feet throughout the day. 

 

 

http://www.katysays.com/tag/plantar-fasciitis/

 

http://www.fasciafreedomfighters.com/diy-friday-bye-bye-foot-pain/

 

When my plantar fasciitis was at its worst, I could never have rolled anything with my feet. The breeze blowing through the grass was painful, lol.

 

And I was barefooted. I stretched my feet (I'm a dancer). It was not until I went with the uber-arch-support shoes (not cushioning inserts) that the pain went away.

 

[mommymilkies]

When my plantar fasciitis was at its worst, I could never have rolled anything with my feet. The breeze blowing through the grass was painful, lol.

 

And I was barefooted. I stretched my feet (I'm a dancer). It was not until I went with the uber-arch-support shoes (not cushioning inserts) that the pain went away.

 

It's painful at first, but after awhile, it really loosens up the fascia and helps it feel better.  It's like massaging sore muscles.  It's best to keep them relaxed and massaged and not just roll them when they are acutely painful. I have super high arches and very wide feet, so fitting shoes is so impossible for me.  The new barefoot styles have been more supportive than a lot of the older Asics and shoes that accommodate high arches support.  They also have rocking shoes for nurses that are wonderful if you have to be on your feet on a flat surface a lot.  I used them when I worked in the hospital and you can probably find them wherever nursing supplies are sold.  They really roll your arches and massage your feet to keep them from getting sore and cramped up.  I wish I still had a pair for when we go shopping!  As much as I love barefoot shoes, they aren't great for walking on concrete. 

[jewellsmommy]

I bought one of those boots that keep your ankle to foot at a ninety degree angle while you sleep. It was less than $20 on amazon. Perfect. I noticed a difference the first day. That plus stretches, within a few days and I had no more foot pain. I have to wear it every now and then as the problem resurfaces.

[East Coast Sue]

I injured my foot when stepping over a baby gate (while carrying the baby) and caught the corner of a Lego piece under my foot. I had bruising and extreme pain and it lasted for a long time! I walked like a hobbled horse- sort of tiny, limping steps. Then I bought a pair of Fit Flops and wore them all the time. In time, as long as I wore them, iced ocassionally, and took some motrin when I was on my feet for longer time periods, I was okay, but I could not take off the Fit Flops and walk without pain. After a full year, I could wear other shoes for short periods of time. And now, three years later- I am completed recovered but I still wear Fit Flops a lot!

 

I hope you feel better soon!

[Forget-Me-Not]

I finally broke down and got cortisone shots in both feet. That knocked it out completely for months. It's started to flare up again, but if I keep up with stretching and wear good shoes it keeps it under control. My podiatrist said if it gets really bad again he will send me to PT. I've spent a small fortune on shoes and inserts. The Superfeet inserts seem to work really well for me.

[MariannNOVA]

http://www.amazon.com/Barefoot-Science-Activation-Support-Insoles/dp/B004R6IOII/ref=sr_1_1?ie=UTF8&qid=1394081933&sr=8-1&keywords=barefoot+science

 

That. In your size.

 

I have PF and learned that it often accompanies thyroid issues (I have hashimoto's). Last summer the pain was so intense, it could bring me to tears (and I have a very high pain threshold).

 

My dh saw these on a business trip, called, asked my size, and brought them home for me.

 

They have been nothing short of a miracle. By day three, I noticed improvement. By week two, I was pain free and have stayed pain free for six months now.

 

I bought these for my mom as she suffers from PF, and her experience is similar.

 

I cannot say enough about this product.

[alicai]

I had this exact problem recently and resolved it by wearing orthotic house shoes religiously and slowly investing in quality supportive shoes for wearing out. It took a while but now I'm getting back to being able to wear any sort of shoe out as long as I stick to my orthotics at home. This probably works out because I'm home a lot. These are the shoes I use:

 

http://www.amazon.com/Orthaheel-26GEMMA-Womens-Gemma-Slipper/dp/B005LI5ZUQ/ref=pd_sxp_grid_pt_0_0

[Cammie]

WOW - you guys are amazing!!  SO many things to research.  Looks like I will have some shopping for DH next time he goes to the US.  In the meantime...will start with the other suggestions!  Interestingly, I do have thyroid issues, like Mariann mentioned - I didn't see that link in anything else I read online.  Will start searching for the type of supportive shoes you all suggested, but I have a feeling my choices here will be seriously limited. 

 

THANKS!!!

 

 

[happi duck]

I found relief by following information I found on sock-doc.com.

[mamaraby]

Meh, I've tried everything, saw a podiatrist, got officially dx'd, etc. I spent money on orthotics (did nothing), tried taping (ditto), rolled my foot on a trigger point ball/frozen water bottle (ditto), wore shoes inside the house (helped a little), tried on a pair of New Balance shoes that the specialist shoe guy said were a miracle (instant pain), and even tried Yoga (made it worse).

 

So, I've mostly given up. Eliminating most weight bearing activities (walking, running, etc) for my feet and dropping Yoga altogether did it for me. Any amount of stretching of my achilles tendon will end up in a flare up for me. I can't even make it through a sun salutation because the forward fold/downward dog is enough to have me in pain. I wear Crocs in the house because I hate shoes in general and stick with activities like biking and swimming. When I am on my feet a lot (cooking/canning/cleaning) then I know to take some ibuprofen and expect some pain the next morning.

 

For me, all the stuff they say you "should" do only exacerbates the issue. I spent a fair amount of money on "fixes" and if anything it only created a feedback loop that guaranteed the problem would continue. I'm not saying you shouldn't try those things because they might work for you. What I am saying is that there is no guarantee that they will work, so listen to your body. If you don't notice improvement fairly quickly, then it's a pretty safe bet it isn't going to be your solution. IME, whatever you try, if it is going to work, should give you pretty quick results.

 

Also, don't discount rest/staying off your feet as a possible solution, particularly if you can trace the appearance of symptoms to a particular event. If you can get out of that pain loop, then you can try adding things back in and see just what it is that triggers you the most.

[Carol in Cal.]

Here is an older thread with a lot of great information in it:

http://forums.welltrainedmind.com/topic/156990-plantar-fascitis-what-has-helped-you/page-3?hl=%2Bplantar+%2Bfascitis&do=findComment&comment=5164018

[HSmomof2]

Agree with pp that rest during a flare up is really important. I know it's hard to rest when it's your foot, but try to reduce activity until it heals. As previous posters also said, Keen shoes with my orthotics, or Asics with my orthotics really help prevent it.

[Cammie]

Here is an older thread with a lot of great information in it:

http://forums.welltrainedmind.com/topic/156990-plantar-fascitis-what-has-helped-you/page-3?hl=%2Bplantar+%2Bfascitis&do=findComment&comment=5164018

 

Carol - thanks for the link!!  Now I am thinking I will order a pair of the walkfit orthotics from target and have my mom ship them to me in India.  I can't wait to start having some relief!  I have also recently started taking my dd to a chiro for jaw pain.  I will ask him what he can do for me as well.  Discouraging to hear that recover is SOO long from this.  Time to take it seriously.  I think I have forgotten what it feels like to walk without pain at this point!

[Cammie]

I found relief by following information I found on sock-doc.com.

 

Totally confused now as his advice seems to go against all the other information?  He suggests not stretching, suggests wearing shoes with little support and advocates walking barefoot.  I'm so glad it worked for you...but don't know how to evaluate all the contradictory information!  Guess I will have to try out a few things and see what works for me!

[gardenmom5]

this is what worked for me.  there are a bunch of exercises that my pcp gave me.  I struggled/worked through them for a period of time with only moderate help.

 

I mentioned it to my chiropractor and he did some adjustments on the back of my leg/ankle to release the stress on the fascia.   he and one other chiro I've been to over the years are probably the only chiros I've been to who could have done that.  huge, and immediate, improvement.  I have had no problems since.

 

I also continued to do massages on the back of my calves to release any tension in those muscles.  as the muscles tighten, they start to pull on the plantar fascia, so stretching those muscles helps to release the strain.

 

[Mama Geek]

I have had it twice, the first time I saw a doc.  He had me wear a 90 degree boot at night, which made sleeping a pain and doing stretches.  It took a long time to get better.  This time I bought this shoe.  There are several orthaheel shoes and I tried the tennis shoes and they don't have as much support in them as this one.  I wore it all the time.  I still did the stretches and it went away much quicker than when I wore the boot.  The folks on the form led me to the orthaheel/vionic/dr weil shoes.  I would buy a pair and wear them for a month or 2 before going to a doc.

 

http://www.amazon.com/gp/product/B008NQ6610/ref=oh_details_o01_s00_i01?ie=UTF8&psc=1

[Beth in OH]

You may have trigger points in your soleus muscle (the lower part of your calf).  They don't necessarily cause leg pain, so you may be unaware of them; however, if they are there, they can cause bio-mechanical problems in your foot.  Learn to roll them with a tennis ball or foam roller.  Get rid of the trigger points, then do regular stretching for the lower calf.

[SharonUF]

My husband had this last fall. My mom took him to a specialty shoe shop where they made him custom foot inserts and sold him a $20 hard foam wedge. He was to stand against a wall with his heels on the floor and his feet on the wedge pointing upwards. He was told to do that three times a day, five minutes at a time to stretch his calf muscles that were so tight that they were causing his pf. Within 2 weeks his foot pain was significantly gone. It was MacMahon's shoes in Charlotte. I bet they could at least mail the wedge to you. They work closely with a podiatrist, and honestly, I was VERY impressed with their knowledge and service of not only my husband, but the other customers that came in while we were there. I am still amazed at how easy a fix this was after him suffering for over a year and no podiatrist able to help.

[Chelle in MO]

My chiropractor (who is also a trusted personal friend) was a lifesaver.  He says tight foot and calf muscles are the culprit.  He did PT on mine, plus gave me exercises to do at home.  He recommends NOT wearing the boot-thing that you sleep in as it causes other problems having your foot/ankle in that position for extended periods.  Here's an excerpt from an e-mail from him:

 

 A great resource I have found for heel pain is available at www.heel-that-pain.com, good product (heel cup) and videos for education and stretches and strengthening.

 

I was very faithful to do what he told me to and got steadily better over 6 months.  At the end of 6 months, I had no pain and it hasn't returned 3 1/2 yrs later.  I wear slippers w/SUPERFEET insoles in them in the winter and wear the insoles in my walking/running shoes, but don't wear/do anything special other than that.

 

I hope you feel better soon!  That is some serious pain.

[trulycrabby]

Tape it!

 

http://m.youtube.com/#/watch?v=1jQv_CipqyU

 

Taping helps relieve the pain. If you are walking or running, you will likely need to stop so that the inflammation can heal. I stopped running, took up yoga, and the heel healed over the course of a few months. I can run again, but the minute it starts to flare, I stop and start taping.

[PeterPan]

Well for me, honestly, the start of it was weight gain.  Nobody has mentioned that, but it *can* be a cause.  As far as the other things, I think the massage and rolling and whatnot can help, but for me I had to get that inflammation down to a certain point before I could handle the flare-up massage and rolling would cause.  So I wore my inserts (Superfeet) religiously all the time for quite a while and just stopped getting massage for a while.  When the inflammation went down, then I could get massage again without becoming unable to walk.  Now I can walk barefoot sometimes or wear alternative shoes, but if I do it a LOT I can feel the pain returning.  So in general I wear my sneakers with inserts all the time, giving me that margin when I need it.  And yes, stretching first thing in the morning before you get up is wise.  That lower calf tightens up as your toe points overnight, so just stretch when you wake up.  I'm stretching mine right now on the legs of my rolling chair.  I can use the ball of the legs on the rolling chair to massage the arches and into the heel.  Some people use a frozen water bottle.  I'm just agreeing with some of the others that there was a point where it got so inflamed that wasn't realistic.  

 

Btw, did anyone mention the obvious option to *ice* it?  It's inflammation, and icing 3-4 times a day for 20 minutes can help take that down.  That's one of the things I did after I realized what was going on.  Mine reversed very, very quickly doing that, but I was being super diligent with self-care (no walking without shoes with supports, ice multiple times a day, stretch in morning, no working the area roughly till the inflammation went down a bit).  

 

When I wear shoes without good support, I throw in a cheap pair of $3 gel supports from walmart.  They are just for the arches and will peel out and go in anything.  Also, if you come back to the States sometime, you might try getting fitted at a running store for sneakers.  Turns out they have parameters for sneakers for how you walk and pronate and all that.  The store I went to watched me walk in the room, on a treadmill, blah blah, and fit me perfectly.  It also turned out I was wearing the wrong size!  Like I went from a 9 to a 10 1/2!  Crazy, lol.  They picked out the Superfeet inserts, and they pretty much replace inserts in all the shoes they sell.  Pricepoint isn't bad for the Superfeet ($50) and once I iced my feet and got the inflammation down, the super feet were enough support to keep me decent.  

[Hikin' Mama]

This is what I did:

 

First, my chiro told me to do the runner's stretch http://socowellness.com/2013/01/soleus-muscle-stretch/

holding it for two minutes on each leg. After that stretch, do a similar version where the extended leg has a bent knee , but your whole foot is still completely on the floor. Hold that for 2 minutes on each leg. I did those morning and evening.

 

I also applied three Doterra oils to my feet every night: deep blue, lemongrass, and marjoram. I don't sell this or claim that it is any better than any other. I used this brand because another runner who had dealt with PF was willing to sell me her half bottles. I'm sure any other brand would work just as well.

 

I also quit going barefoot in the house. I bought some Merrill flip flops with good arch support that I wear all the time now when I'm at home. The key is to find shoes with good arch support.

 

The above helped me overcome PF, but it does take time, sometimes six months to a year, I've read. I run a lot and my feet are fine now.

 

Good luck!

[Ellie]

It's painful at first, but after awhile, it really loosens up the fascia and helps it feel better.  It's like massaging sore muscles.  It's best to keep them relaxed and massaged and not just roll them when they are acutely painful. I have super high arches and very wide feet, so fitting shoes is so impossible for me.  The new barefoot styles have been more supportive than a lot of the older Asics and shoes that accommodate high arches support.  They also have rocking shoes for nurses that are wonderful if you have to be on your feet on a flat surface a lot.  I used them when I worked in the hospital and you can probably find them wherever nursing supplies are sold.  They really roll your arches and massage your feet to keep them from getting sore and cramped up.  I wish I still had a pair for when we go shopping!  As much as I love barefoot shoes, they aren't great for walking on concrete. 

 

I can roll them *now,* but not at first. I had to wear the rocking shoes for several months before that was possible. :-)

[MelAR05]

Well for me, honestly, the start of it was weight gain.  Nobody has mentioned that, but it *can* be a cause. 

 

:iagree:

 

I know for many people this is not the cause but mine went away after losing just 10-15 lbs.

[alef]

A podiatrist would most likely recommend orthotics, so you might as well try that first along with wearing more supportive shoes.

[Shelly in IL]

Cortisone shot, ice, Advil, wear Crocs all.the.time. They are magic to my feet

[happi duck]

Totally confused now as his advice seems to go against all the other information?  He suggests not stretching, suggests wearing shoes with little support and advocates walking barefoot.  I'm so glad it worked for you...but don't know how to evaluate all the contradictory information!  Guess I will have to try out a few things and see what works for me!

For me the main thing was trigger points/muscle knots in my calf.

[kathy_overman]

PF is so painful, and awful to deal with.  I run a lot and always seem to be struggling with it!

 

I find there is normally a pair of shoes with minimal arch support that make the flare-ups worse.

 

Here is what works for me:

• Change shoes, one pair at a time, until I find the offending shoe
• Stretch, stretch and more stretching!  
• Dr. Scholls cheap arch/cushion supports sometimes help.

 

In fact, I think I will go stretch my calves right now.

[Ali in OR]

Mine lasted almost a year and was caused (I think) by jogging on the treadmill (I think I just increased speed too much or too fast). I think I could have healed faster by taking a complete break from the treadmill--I continued walking on it for exercise. Around Christmas time when life was just too busy, I skipped exercising for 2 weeks and started to notice that my foot was feeling a little better. Complete healing took a couple of months I would say. While I had PF, my running shoes were the most comfortable things to wear, and then in summer I got a pair of birkenstocks and a pair of keens. More expensive than my typical footwear, but once you have PF you never want to wear cheap shoes again! I can now wear other shoes (a year later), but I wear these 3 most of the time and I almost always wear shoes in the house. And I can still exercise on the treadmill; I even jog again, but I stay at a slower speed than the one I was aiming for two years ago. I also re-learned how to run without heel-striking from a book called Chi Running. No relapse yet!

[DianeW88]

Well for me, honestly, the start of it was weight gain.  Nobody has mentioned that, but it *can* be a cause. 

 

It is very definitely a cause.  If you have this problem, and are overweight, losing even five to ten pounds can eliminate it.  My MIL suffered with this for years.  When she finally lost some weight...it went away completely.

[PeterPan]

:iagree:

 

I know for many people this is not the cause but mine went away after losing just 10-15 lbs.

 

 

It is very definitely a cause.  If you have this problem, and are overweight, losing even five to ten pounds can eliminate it.  My MIL suffered with this for years.  When she finally lost some weight...it went away completely.

Yup, it's terrible to say, but I know that's my cause.  I was just a little overweight, having occasional twinges, and then some stress happened (like I was driving long trips weekly for ST, eating fast food going to these therapies, etc.) and the 20 pounds pushed it over.  Weight dropped a little, went away, went back up, the PF came back.  So I take responsibility for my own problem and don't try to pretend, kwim?  And yes, it wouldn't take that much.  I just haven't made it happen.  You will get skinny people though with PF.  Sometimes it's being a lot on concrete, that kind of thing.  Can happen to anyone, but for me it's definitely my weight, my bad.

[ktgrok]

You need orthoheel sandals. ASAP. Changed my life. 

[mommybee]

This was mentioned in another long thread on PF and I have been very pleased with it.

 

Foot Rocker

 

Although not a cure it has made it possible to stretch my calf more than I was able to and my foot as well.

 

I've done many of the other suggestions and this is the easiest for me to fit into my schedule.

 

 

 

[MariannNOVA]

WOW - you guys are amazing!! SO many things to research. Looks like I will have some shopping for DH next time he goes to the US. In the meantime...will start with the other suggestions! Interestingly, I do have thyroid issues, like Mariann mentioned - I didn't see that link in anything else I read online. Will start searching for the type of supportive shoes you all suggested, but I have a feeling my choices here will be seriously limited.

 

THANKS!!!

My amazing, top endocrinologist told me that the two were linked......I had never heard of it before either. I think that PF was in the list of troubling symptoms in my initial intake packet. Mary Shoman may also write about it......I know have posted on her Facebook page about the success I have had with barefoot science.

 

I switch the product out depending on what shoes I am wearing and toss the insole (not the rectangular pop in and out insert) in the washing machine when necessary and they air dry in a matter of minutes.

 

I think my doc also told me to avoid walking barefoot in the house......I slip on my shoes with the BFS insole as soon as I get out of bed in the a.m. I can tell you honestly that it has been an amazing, positive product for me.

 

My mom had cortisone injections a few times and was going to undergo those again when I had these sent to her.

 

They are worth trying.

 

Good luck!

[SwallowTail]

Cortisone injections will destroy the tissue in your feet and eventually make the problems much worse.  My orthopedic surgeon says he only has given the injection one time, because he feel so strongly against it.

 

I had severe, debilitating PF in both feet for over a year (probably due to thyroid and circulation issues).  Physical therapy was a miracle for me.  I went twice a week, for 2.5 hours each time, for 6 months.  Myofascial massage, infrared therapy, gait analysis and correction (even assessing gait takes a while), and exercises and stretches were what it took.  I was at my skinniest in years when I got it, and it was precipitated by my tearing all the ligaments in one ankle, which messed up my gait.

 

My poor dh who is at a perfect weight for his height has it also, and his is due to having flat feet.

 

Usually people with PF have gait issues (pronation or supination, improper foot placement), hip laxity, calf tightness and trigger points, and weak glutes.

 

My exercises consist of:

 

- squats by the millions

- calf raises

- balance exercises on one foot, including side squats w/ weight tranference

- toe curls for calves, shins, and ciculation, and arch strength

- ankle exercises w/ the band

- side squats back and forth across room

- bridges

- clamshells

 

Ice was bad, bad,bad usually for me.  If circulation is at all an issue as part of the picture, do not ice.

 

Orthaheel shoes are all I wear, plus I have inserts in my athletic shoes.  I can go barefoot again now sometimes, but at first, I even had to wear orthaheels in the shower.

 

All of that helped (and still helps), but without the myofascial work, I don't know if I would have gotten better.

 

 

[TranquilMind]

Hive,

 

I have been experiencing pain in the heel/foot for a few weeks now.  It is definitely worse first thing in the morning or after I have been sitting for some time.  I have self-diagnosed myself with plantar fasciitis.  I think a contributing factor has been that we have marble floors throughout the house and we don't wear shoes inside.  I have gone and purchased a pair of very cushiony inside shoes.  I also have changed out my outside shoed. I used to wear a very traditional flat (really, really flat) sandal.  I am also icing my feet periodically.

 

First, what kind of doctor do I go to?

 

Second, do I need to go?  Reading online it sounded like this can often go away on its own.

 

Any tips or suggestions??

 

Thanks!

You might not need a doctor.  It will go away,but go to a good shoe store and get an expensive hard shoe insert that supports your insole. I put these inside my most-worn shoes.  What you don't want is flat, cushiony shoes.    It still took a year to completely disappear though.   But I just powered though, and the inserts helped A LOT. 

Sorry! 

[IdahoHomeschooler]

 

 

I spent a fortune at a specialty shoe store for sandals that look like Frankenstein boots. The soles are like rockers, such that my weight is resting on my arches more than on the soles of my feet, if you can picture that. I also bought a pair of Keens and some FitFlops, and I had extra arch supports put into my Teva sandals.

 

 

Ellie, how did you go about getting extra arch supports in your Tevas?

 

[wapiti]

My dh has dealt with this on and off for years, due to tight calf muscles (he does a lot of running, etc.).  He's been to see a lot of doctors.  In addition to stretching, etc., one thing that seemed to help quite a bit is magnesium oil spray massaged on his calves regularly, like two (or three) times a day for a few weeks.

[Ellie]

Ellie, how did you go about getting extra arch supports in your Tevas?

 

 

these were not the Tevas that look like tire treads, lol. They were a lighter-weight, more feminine sandal. The specialty shoe store had arch supports that adhered to the arch of the sandal.

 ice

 

For the ice, get a 16 oz plastic coke bottle, fill it with water, and freeze it.  The, roll it under your arches.  Good Luck!  This hurts!

[klmama]

Check out this brand of shoes at Zappos: http://www.zappos.com/vionic-with-orthaheel-technology   Some have more support than others, but the beauty of Zappos is you can return them if they don't fit right.

 

 

[IdahoHomeschooler]

these were not the Tevas that look like tire treads, lol. They were a lighter-weight, more feminine sandal. The specialty shoe store had arch supports that adhered to the arch of the sandal.

 

Ah, ok. I guess I have the tire tread versions.

 

Oooh, I just found some clear ones that can be used in my tire treads ;)!