Plantar Faciitis

google taping plantar fascitis and try using this method - It really does help, I have platar fascitis and I tape my feet for a few days and the pain goes away.

There are stretching exercises you can do to help loosen the tendons. You need thick soled shoes with arch supports not crocs. If you can't find shoes with good arches, you can buy some to replace the pad that is already in there. My son has this problem which causes his ankles to roll inward.

http://www.footminders.com/plantar-fasciitis-exercises.html

Do the stretches that Victoria mention every chance that you get. I have extremely high arches, so I bought custom orthotics for my running shoes. I rarely get flare up and if I do, it's usually because I haven't done my stretches in a while.

Oh, no no no Crocs.
They are too soft and have no support.
They are almost as bad as flip flops or going barefoot.
You need arch supports.
What cured it for me was getting a pair of Birkenstock sandals
(like these):

http://www.birkenstockcentral.com/birkenstock/arizona-hab...

and wearing them all day from the moment I got up (kept them next to the bed) till I went back to bed at night.
I only took them off for the shower.
After a week I could go without them for a short while.
The pain was gone for good in 2 weeks.
I didn't need and shots or medication.

Freeze 2 cans of soda completely in your freezer. Overnight should do it.
Then put on socks, and take the sodas out of the freezer. Put them on the floor, sit down in a chair or on the sofa, and roll them back and forth with the bottoms of your feet (that is why you need socks--it's cold). Do this for 5-10 minutes, then put the cans back in the freezer. Repeat every few hours.

In between, there are stretches you can do to help. They involve standing with your feet flat on the floor, arms length from the wall (facing the wall).
I'll attach a link if I can find it online...

http://www.heel-that-pain.com/heel_pain/wall_stretch_1.php

My doctor told me to do both of these (the stretch and the frozen soda can) when I had it years ago. I have heard horror stories of people who can never seem to get rid of their issues with plantar fasciitis. I did these two things as suggested by my doctor and was over it within a few weeks. It has never recurred.

The following website has some additional stretches (I used some of them too, but mostly the one in the link above) and more information on plantar fasciitis. Good luck. I hope you feel better soon.

http://orthopedics.about.com/od/footankle/a/fasciitis.htm

T., I was so sure that wearing the best tennis shoes with plenty of support would help my feet. Like you, I had cortizone shots in my feet, and that relief lasted about 3 weeks. The doc had me buy things to wrap around my feet, a leg/foot brace to wear at night (which hurt my hip), and stretches to do in the morning. Before he retired, he mentioned some sort of test that I never got around to doing before he retired.

I talked to several people about it, and THREE people told me the same thing before I tried it myself. I'm very sorry I didn't listen to the first one. I didn't listen because I didn't believe it.

However, I'm living proof of it, and I hope you will try it and that it works for you too.

Go to Nordstrom's and try on their hard shoes like Paul Greens, Munro's or Naots. (If there is a Munro store near you, or a shop that exclusively sells Naots, that's better because there's more selection.) They are pricey, I know. But it cured my plantar fasciitis and my feet stopped hurting. They haven't hurt since. I only wear those tennis shoes when I'm on the threadmill now.

Don't wear crocs and don't go barefoot in your house. Wear those hard shoes all the time until your feet are healed. No more tears, no more sitting everywhere you get a chance. And no more shots. Thank goodness I tried these shoes.

Good luck!
Dawn

Get orthotics. I swear by orthaheel for sandals.
Freeze a bottle of water, put it on the floor, and roll it back and forth with the ball of your foot for an ice massage.
A physical therapist may be needed if you aren't getting better.

Physical therapy and orthotics.

Wearing the orthotics PROPERLY is so important. They aren't supposed to be worn all the time.

custom made orthotics. I had them made 20 years ago when I was a cashier.. but after pregnancy my feet were killing me.. I went to the dr and he said plantars faciitis... he would have done shots but I was nursing.. so he said ibuprofen and wear the orothics.. after a month or so.. it was all better.

well worth it.. I have seen other cheaper not custom orthotics..and they might work.

I tried about everything for mine, and the only thing that really worked was custom made insoles. They made a cast of my foot and then sent for them. They hurt a lot to wear at first, but it made a huge difference. I think it was gone in a couple of weeks. But, if I didn't use them everyday then it would come back. (I worked retail for 60+ hours a week). Once I quit I didn't need to wear them as much, and I only need them now and then now.

I've had it. What helps is wearing sneakers, crocs don't have enough support. It's always the most painful first thing in the morning, because the tendon has tightened up from not being flexed all night, try sitting on your bed and stretching out the bottom of your foot by pulling your toes back with your hand and holding for 10-sec.

Wearing a night splint to keep the foot flexed can help (Straussberg Sock)

Orthotics can help although I found they made mine worse. All I need is a pair of over the counter insoles...try Superfeet.

Rolling the foot over a golf or tennis ball to break up the scar tissue helps.

Icing and ibuprophen.

I have very mild plantar faciitis, but I am still playing around with the right shoes. Recently I went to one of those walking shoe shops (I went to the Walking Store but there are many others) and had them help me find shoes. I ended up with a pair of sandals, which is amazing because I haven't been able to wear sandals in years. They're made by Abeo, a newer company that focuses on healthily designed shoes. But I suspect different shoes work better for different people. I'd suggest going someplace where they can really help you and trying on tons of options. You can also get custom orthotics--I never did it but my cousin did and she said they helped tremendously. The key is you want something really firm. Soft and cushy is the opposite of what you need for your problem.

About the crocs, when my plantar faciitis first flared and it was painful, I did use crocs solely as slippers for limited times around the house. So those were what I slipped on when I was home and lounging around or when I got up in the morning to use the bathroom. If I was going to be on my feet any length of time I'd put on shoes. They are quite a bit more supportive than standard slippers or flip flops, but they're not as supportive as your shoes will be. Again, I think you have to experiment and see what works. Try wearing a more supportive shoe around the house and see if it makes an impact. If not, go back to the crocs.

At the beginning, I also used the strassberg sock, the frozen water bottles rolled under my feet, and stretches in the morning before getting out of bed. My initial flare up died down after about a month and I haven't had many problems since then. I try to be extra cautious about wearing supportive footwear though as I don't want to injure myself further!

Good luck!

I have had it and required two shots of cortisone to get it to feel better, plus a boot to wear at night, plus an orthotic for my shoes. You should go back to the doctor, hopefully a podiatrist, and let him know it isn't any better.
Also, I agree about not wearing the crocs. They don't offer much support.

My doc offered me oral medication but the side effects were too risky for me to consider taking it. I did get the cortisone shot, and for a while, I wore inserts in my shoes and he made me foot sleeves to wear to bed. I have not had a recurrence and it's been about six years. I hope you get some relief soon. I can't imagine that crocs are supportive.

I don't think Crocs are enough. You should wear laced-up tennis shoes.

Also, try to take 2 Aleeve for 3 days to help with the pain, and then 1 Aleeve per day after that (as needed).

did not go through the answers so sorry if it is a repeat of what you found.

Ice two to three times a day, wear a boot at night, ib pro for a good length of time twice a day, orthodics and good shoes.

It can take up to 6 months to really feel better and then getting yourself to wear a better shoe, orthodics, and stretching to main-tain it from returning. Weight gain can also add to the issue.

I had it 10 years ago. PAINFUL! I got it from walking around the neighborhood in flip flops. By the second day I couldn't take it anymore and went to the Dr. Was told he couldn't do anything for me and continue to walk on my tip toes like I had been. I think it took about 6 weeks before it went completely away. No more flip flops for me.

I am an aerobics instructor and suffered with pf for two years. I did all the exercises and everything else that has been mentioned to no avail.
The company I rep for introduced a pain relief creme. I applied it once and my feet have never hurt again. If want info on it, let me know.

Well I'm pretty sure you should ditch the crocs. Those aren't going to offer you the support you need. You will need orthotics. Birkenstock's are good if you really want a sandal or something summery.

My husband has it very bad and it's rough. He actually tore a muscle and that helped him heal a little bit. His doctor said it does the same thing as surgery, it just costs less! ;)

My husband did start buying a certain kind of tape, kinesthetic tape maybe??, and looked up videos on line of how to apply it to your feet for help with plantar facitis and it really helps him a lot. He does it almost every day, especially if he's going to the gym or playing rugby. If he's feeling good and has been feeling good he may stop doing it for a while and then start again when it gets bad. The tape isn't cheap, but it's worth it for him to feel better. He gets it at a sports medicine store. You can also buy braces for when you sleep. Again, they are not terribly comfortable, but also help.

I had it for about 3 years. I had it in my instep of my foot and I wore athletic shoes with a good arch all the time. They were New Balance. It moved from my instep to my heal. It was easier to deal with. I have no insurance so I just dealt with it for a while. I eventually got a couple pair of those shoes with the curved bottoms. They kept my feet stretched out and I got some Dr. Scholl's gel inserts. I had one pair that had a drastic curve and one pair was just slightly curved. I went back and forth between the two about once a week. Eventually it went away. I also got in the hot tub today and placed my foot heal up in front of the jet. That seemed to help with the small amount of tingling that I had left.

I've had it.
It IS painful!
The only thing that helped me was eating GOOD shoes (I wore Merrell athletics) EVERY day. No sandals, no flip flops, no bare feet.
If your "real shoes" aren't so great--go get arch supports for the shoes you do have. You don't have to spend big bucks on custom orthotics.
And Dr Scholls sells little elastic bands (like an ace bandage loop) in sets of 2 that you can wear as well.
Before getting out of bed in the morning--stretch out your feet. Flex and point several times, then sit up. Keep a tennis ball beside your bed and roll your foot (feet) on it before putting any weight on your feet.
Good luck!

I have had Pf for the past year from trying barefoot running and diving into it too fast. While I still have pain and deal with it I will tell you what has helped me...like the others, orthotics and good, supportive shoes, I wear "the sock" at night at times and I notice a big difference in the a.m when I do wear it. But the only thing that has helped me with the pain (and I did cortisone, reflexology, homeopathic injections, chiro., creams , etc.. you name it, I tried it) is DMSO. Look it up. Physical therapists are familiar with the product. When my heel hurts this is what I use now. Prior to using it I could not run at all, and that was after months of rest....now I can so it is something I recomend.

I hobbled into the Good Feet store on a Friday and was back to jogging on Monday. Don't let them sell you everything they have to offer. If I had to do it all over again I would only buy the "hard and exercise" insoles.

For me, massage therapy, stretching, and chiropractic care (my chiropractor actually adjusted the soles of my feet, as funny as that sounds it was awesome!) helped my plantar fasciitis go away, but my plantar fascia is always at risk of inflammation, I have to continue to care for my feet to prevent it. Personally, I think that going without shoes as much as possible has strengthened my feet, in the past people never wore shoes and I think that wearing shoes all the time impedes the development of the stirrup muscles in the feet and legs. Here are a few things for you to try: without shoes or socks on, stand backward (like you are going upstairs) on a stair step, hold onto the railing for support and place your feet so that your heels are hanging off the step with the balls of your feet on the step (sorry, this is hard to explain) shift your weight and try to stretch your plantar fascia as much as possible, your heels should be lower than the balls of your feet. Do this stretch as long as you can stand it and do it often. Another good idea is to use tennis balls to do self-massage on your feet, roll and press the balls on the soles of your feet and find the areas that are most painful and/or offer the most relief. Best of luck!

I have an ace elastic ankle brace that I wear during the day. This keeps the flare-ups down at night.

I too will try some of the other suggestions on here. Thanks everyone for sharing.