Plantar Fasciitis - Do the Tips Work?

Posted on Jan 2nd 2009 3:00PM by Maggie Vink

Filed Under: Fitness

A few weeks ago, I wrote about the problems I've been having with plantar fasciitis. I hadn't been to see a doctor yet, but based my the symptoms, I was quite certain plantar fasciitis is what I'm dealing with. My pain was typically worse in the mornings after I worked out -- to the point that walking was difficult until things loosened up for me.

Since I wrote my original post, I've tried out some tips. All in all, I think they're helping. I've been able to wake up the morning after working out and (aaah, aaah the angels sing), I can actually walk. There's still some pain, but it's not nearly as bad. Check out the gallery for details.

Do you have plantar fasciitis? If so, what's worked best for you?

Do the Plantar Fasciitis Tips Work?(click thumbnails to view gallery)

8 Comment

Tags: feet, foot, ice, icing, motion-control, overpronate, overpronating, pain, painful, plantar-fasciitis, shoes, stretch, stretching

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Reader Comments (Page 1 of 1)

Shelly 1-02-2009 @ 4:35PM

Also, in regards to buying good shoes, never go without them; the moment you get out of bed in the morning, slip your feet into a good pair of shoes. And if you are wearing shoes without moderate arch support, get inserts that fit into your shoes. SuperFeet makes reasonably priced inserts.

Connie Dumcum 1-02-2009 @ 4:49PM

Shelly is right. Always were good, supportive shoes with well fitted insoles. I also agree that stretching is very important.

u262f 1-02-2009 @ 9:15PM

I had plantar fasciitis, and I still healed even though I go barefoot most of the time. I work from home, so I'm completely barefoot a good five days of every week. I can't stand wearing shoes around the house.

I saw a podiatrist (years ago), and she prescribed three things: custom shoe inserts, nighttime feet-stretching devices, and several sets of stretches and rubs for my feet. I never used the nighttime foot-stretcher devices. I still use my inserts, but only on the two days per week when I go out. I think what healed me was mostly the stretches. I still do my stretches regularly, multiple times per day, and I do the rubs whenever I get the slightest hint that the problem might be coming back.

Other changes:

I also exclusively wear supportive athletic shoes whenever I go out: I haven't worn flats or heels at all ever since my first visit to the podiatrist.

I also went to a medical supply store and got myself a chair for the shower. I noticed that standing up on a wet, soapy, uneven surface for the length of a fifteen-minute shower drastically stressed my feet. I also put a foot stool each near all the toilets and under all my desks. They're high enough for me to put my feet on them and stretch my plantar fascia every few minutes whenever I'm sitting.

I haven't thought about my plantar fascia in a long time, even though I'm always stretching them. It's just become a habit, and I haven't had symptoms in quite a while.

Best of luck with solving your problem!

AussieFoodShop 1-02-2009 @ 9:14PM

I reccomend wearing shoes with arch support, get inserts that fit into your shoes properly. SuperFeet makes gppd inserts that are worth the money you spend. All the best for the new year. http://www.AussieFoodShop.com

Maggie Vink 1-02-2009 @ 9:17PM

Thanks for sharing all of your tips. There's lots of good information here!

Dr. j 1-04-2009 @ 8:36AM

Sleep in high top tennis shoes. They will keep your plantar fascia from shortening during the night and speed healing.
Much cheaper than an orthotic.

Raina 1-09-2009 @ 4:55PM

I had plantar fasciitis and even went so far as to get cortisone shots, which I wouldn't do again (not because they don't work, but because I'd rather use natural treatments).

I bought clogs with backs on them, the shoes the docs and nurses use to walk around in all day long, and those definitely helped. I still wear heels (not more than 2") and flats, but I don't spend a long time in them. I keep them at work and commute in clogs.

I do use my night splint occasionally (I used to use it every day, now just when I feel it hurt a little) and make sure to stretch after I work out.

However, I have to agree with the super support shoes. While you still have very bad plantar fasciitis, it's good to have all the support. But once it resolves, I recommend getting shoes like the Nike Frees, which have a lot less support than normal. One of the problems with the cocoon-like ultra-supportive shoes we normally wear is that they stabilize the ankle so much that the shoe does all the work and we end up with weak ankles, which can lead to a higher incidence of ankle and knee injuries. With the Nike Frees, however, you do have to build up little by little (five minutes one day, 10 the next), or your feet will scream at you.

I feel like a commercial now, but really, I've found that that's what works for me.