Plantar Fasciitis

[jmorgan]

I suppose if you are looking past the thread title you know what it is. Any tips past the usual welcome if you have got past this annoying affliction, I hope there is light at the end of the tunnel.

Shoes with good support, approved by the doc, bought. Wearing sandals with gel heel supports on the wood flooring to minimise impact on the heel. Need to get some better safety footwear, work issue is a bit basic and standard foot pads are not enough (see if my employer will assist, help make it easier). Anyone using safety boots with good support? Need to go out and look at some as I have only ever used the supplied versions, if the employer is not going to help then I will get a good pair anyway.

Doing the exercises and bought a few tennis balls for the inner foot. Missed anything?

Went for a walk the other day. Paid for it the next. Need to knock this on the head.

[Smitters]

Sorbothane do heel pads, which might help things. I also use a golf ball rolled about under my sole to mobilise the foot - no need to push really hard, but I find the relief excellent as you can get right into the nooks and crannies!

Good luck - it sucks balls.

[Dr Murdoch]

Is PF the pain you get across/in the arch of the foot? Or is it a heal pain?

Sorry OP, I'm suffering with pain in my arch, so i'm thinking about watching this thread closely (if I have PF)

[iaincb1]

jmorgan said:

I suppose if you are looking past the thread title you know what it is.

I actually looked because I didn't

Hope you get it sorted soon!

[L2L]

My sympathies, I went through this when I was 19-20 and it was hell on earth, literally limping everywhere, it got so bad I was on all fours most of the time at home. I had every treatment going, steroid injections into the heel (painful, very painful but great short-term relief, can't have too many though), night splints, anti-inflammatory drugs. The thing that fixed it for good was a visit to a podiatrist, who took lots of detailed measurements, found the root cause of the issue and made some custom orthotics that were very uncomfortable at first but after a couple of weeks, started making a difference. Get yourself to a podiatrist ASAP. Mine was on the NHS and there was a waiting list, but well worth it. This is the fellow that fixed me, Shayne Trinder:

http://www.dunningandtrinder.co.uk/Meetthestaff.ht...

[jmorgan]

Dr Murdoch said:

Is PF the pain you get across/in the arch of the foot? Or is it a heal pain?

Sorry OP, I'm suffering with pain in my arch, so i'm thinking about watching this thread closely (if I have PF)

Mine is around the heel. I did get it diagnosed by the doctor though. And seeing as I am not a doctor, I cannot say "trust me, I am a doctor" Understand it is the muscle between the big toe joint and the heel. Bugger in the morning as it is all stiff, works loose then hurts like flock unless you get something soft under the heel or get off the foot. Bit of a sod when you have to go to work.

Cheers Smithers. Looking like I am on the right track with the ball, though did not think of the size. Golf ball will make marks on the floor so crack on with the tennis ball for now. Could always put a mat on the floor for the golf ball.


L2L. Note being taken. podiatrist eh? Rightyho. Thanks.

[SMGB]

I got a a bout of this in Jan this year, we walked miles on holiday, somewhere warm , Christmas/new year and I had a niggling pain in my heel. It vanished when we got home and I forgot it. Then in the snow I was wearing heavy walking boots and sprinted across a road and it came back suddenly and fiercly. I've added the excercises to my sciatica ones (I know, nature is trying to tell me come in your time is up, but I'm pretending I cant hear). That and Ibrufen do help but its still there and if I'm very active gets bit annoying. I had a weeks worth of sodium diclonfenec left from the sciatica and self administerd that, its scary stuff but completly killed the imflamation. I keep meaning to go to the GP and ask for a course but it hasnt happened yet.

[gjf764]

Podiatrist and loads of calf stretching.

Good luck

[jmorgan]

Ouch. Right, get on the case then. Getting the bumpf from the surgery this afternoon.

[f1_dragon]

gjf764 said:

Podiatrist and loads of calf stretching.

Good luck

This is what worked for me. Custom orthotics for normal shoes and for running shoes. Combined with an unbelievable amount of hanging off stairs...

[sawman]

As has been mentioned, stretches are important, not just the plantar fascia, but also Calf muscle and hamstings if they are a bit tight.

I usually recommend a chilled coke bottle (the size you get out of vending machines and in sainsburys £3 sandwich deal) for rolling in the arch - the shape just seems to fit well

You could see a physio or podiatrist.

You might be helped with orthotics to put in shoes, these can be custom made (expensive) or off the shelf (cheaper) I have found Superfeet orthotics are very helpful, for heel pain the Green ones are the ones you need, cant remember how mush they are probably £40 from amazon

Your GP/physio/podiatrist might offer you a steroid injection, which might be helpful, but I would suggest stretches and orthotics for a couple of months before you look at that, and then only if you are not getting anywhere.

It will probably be 6 months before you are better, and you will be 6x more likely to get it again, unless you continue to stretch.

HTH

[jmorgan]

The doc said the injections were not needed yet and I don't like the sound of them. Yet.

So, stretching a must, plenty of opportunity for that. Waiting for info on the podiatrist. Using a tennis ball for the foot (try the bottle), Merrell walking shoes I already have are superb. Inserts for other shoes are a bit hit and miss but heel gel thingies are superb. OK, we have a plan. And others who have had it can get long term relief.

Cheers all.

[sawman]

Ultrasound guided injections are likely to be more effective than "blind" injections, but even then they are not a cure without dealing with the other issues

[jmorgan]

Just thought. Cycling. Long walks are out for me, guessing cycling will not be too bad on a gentle ride. That will be exercising the ankle and associated bits?

Exercises done this morning. More this afternoon, keeping pad or sandals on with wood flooring has made a hell of a difference.

[Smitters]

Rowing machine can be good too - just don't overdo it as you crunch up and over stretch the calves.

I've also used a sealed fizzy pop bottle underfoot - little bit of give, a refilled one - plenty of give, a wine bottle, a rolling pin. I like the golf ball as it's multi-directional, but lots of things work. Even just pushing/rubbing your foot onto the edge of a step in your socks can ease pain if you're at work or something.

[jmorgan]

What I have found in the last few days is the mornings are a lot easier now I have started with soft foot ware in the house. I have also started to exercise my feet before getting up and the mornings are lot less awkward. There was no pain as such, just stiff as hell.

Thanks for the link though. Keep that in mind, going to try the bottle method as well as Mr Tennis ball has other ideas to me as to its function. Probably need a mat on the floor to help it.

[jmorgan]

Walking sandals with a gel insert, think these are North Face. Decent amount of give in the heel. And no, I don't wear white sock with them..... ever.

[ezrida]

I have (had?) plantar fasciitis for more than a year now. Investigation of the disorder made me understood that treatment efficiency is very individual. Something that works for one may not work for the other. There are many causes for plantar fasciitis so different treatments help different people.
I also blamed my running in the beginning but it wasn't. Then I thought it was the shoes, tried orthotics, Thought it was the walking that I do every day at work - but no. Finally I have found out it is the standing on my feet long periods of time (without walking) that aggravates my feet. I changed my job conditions and started taping and after a while I got over it.
There are many treatment techniques that you can try. I love taping. I have found it very useful. Read the article in the following link - http://www.associatedcontent.com/article/96375/duc... -I loved it.
There are a few Taping techniques you can find in :
http://www.plantar-fasciitis-elrofeet.com/plantar_...

[jmorgan]

Thanks for the pointers. Something to think about. Exercising as per others comments etc has helped a lot. As has foot ware and something for around the house with the wood flooring. I find that giving your feet a good stretch in the morning mean I get out of bed and not hobbling around like a dirty old man who has just found out about pron on the internet.

Think there is light at the end of the tunnel. All day yesterday at work on me feet and feeling a lot better today. Lots of small things making a difference but not out the woods yet.

Only problem now is getting some decent toe tectors as the work issue catalogue is a bit basic for this. Probably get them myself.

[oilandwater]

I self diagnosed PF about 3 or 4 weeks ago, wore some MBT shoes did the exercises and it started to ease a little. I didn't wear the MBT's for a few days, and this week it came back with a vengeance so much so I was convinced I had broken my heal bone. Couldn't walk, I have just spent 2 hours in A&E had an X ray and told I have a heal spur causing an inflamed tendon resulting in PF. I saw the X ray, and it looks like a spiked horn growing out of my heal bone towards my toes. The doc said there was nothing he could do, rest it whenever you can and take pain killers. Back to the MBT's for me, they do help though they look a little strange.