Any advice on Plantar Fascitis? - YouLookFab Forum

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Any advice on Plantar Fascitis?

Maneera

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I mentioned in another post that I have been suffering from plantar fasciitis for the last month or so.

The doctor gave me meds to reduce inflammation and help with the pain. I'm now largely pain free most of the time and have resumed daily walks. However, if I wear any shoes apart from my crocs flip flops or sneakers, the pain is aggravated. Since I largely stay at home (I work from home) I don't often need to wear anything besides the above mentioned footwear. I usually go out over the weekends, and had to suffer pain even in shoes that come from well known comfort brands. I wore sneakers over this weekend and did fine.

It seems like many of you have had the same problem. Any advice you can give me will be very helpful. Will I ever be able to wear regular shoes again? Will I ever be able to wear heels? Also, if I want to buy new boots, what should I keep in mind/look for? I was thinking of buying flat, rugged, lace-up boots for casual wear.

Thanks in advance.

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23 replies

Latest reply was from Jeanie

gradfashionista

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Sorry to hear, PF is the worst.

When I had it, I had these gel heel inserts that raised my heel a bit. It really helped with the pain, but because I didn't pay much attention to my shoes, the PF lasted much longer than it should have. Provided you can get a pair of these inserts, and wear proper, supportive shoes (make sure they hold your foot--if you can twist your shoes side to side, they're not supportive enough), then it shouldn't take too long for it to heel. PF is probably really individual, but I think a slightly raised heel and supportive, Aravon-like shoes are the way to go. Hopefully, others will have better recommendations.

Maneera

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Thanks grandfashionista. That helps! Yes, I have the gel heel inserts. And I've noticed the same thing you mention - the shoe should hold my foot firmly and support it from all sides. My foot can move side to side in sandals and closed toe bellies, which is why they aggravate my pain. Sneakers and boots are better. And since it's getting colder now, its easy to wear just these. Thanks!

Diana

Veteran

Arch support orthotic inserts help a lot. You need the rigid type, not the soft, gel or foam ones from the drugstore. They cost a lot, but are totally worth it. I have a couple of sets and just move them between shoes as needed. I like Superfeet or powerstep brands but there are many; you might have to try out a few to find one you like. You can get 3/4 length ones that fit better in slimmer shoes. Here in the U.S., you can buy them online or at sports/running shops.

Sandals are trickier as you can't put an orthotic in most. I look for brands with built in arch support. Naot is my favorite. Birkenstocks are good if you can fill them out (I can't). You might also try dansko.

My PF (mostly gone now) is caused by flat feet, but too high arches can also cause it.... Regardless, proper arch support helps in both cases because it holds the foot in place . I also find that too flat, especially on a rigid sole, is really bad. Converse for example are really painful after a while, even orthotics cannot save them.

ETA: chin up, lady! It does get better if you are careful. Nowadays, if I feel my arches "collapsing" or aching after a long day in non-ideal shoes, I'll usually try to take it easy the following day or two and wear really supportive footwear to stave off the PF.

I was also told by the podiatrist to roll my arches over a tennis ball to stretch them, which did help with the pain, esp first thing in the morning.

Maneera

(website)

Veteran

Oh that helps a lot, Diana. I don't care about the cost of orthotic inserts, but they are not available in India at any sports stores. In fact, the orthopedic physician I saw didn't know about them. Neither does anyone else I know. I only knew about them because I've heard about them here on YLF. Mighty pathetic ....

I'm going to talk to some runners and a few friends outside India who can bring them for me. I probably can order from Amazon too. But then, I don't know how much 'trying them on' would be possible. I have high arches, hence the problem.

I'm going to roll my arches over the tennis ball too....it'll help stretch them. I start the day with light yoga stretches and that helps. I'm not going to be able to fill out any wide sabdal, I have pretty narrow feet. The brands you suggest for sandals are also not available in India (seems like no one cares about foot problems in India!) so I'm going to hunt them down the next time I travel or my husband travels.

In the end, happy feet mean EVERYTHING to me. I lead a very active lifestyle. Since I work from home, the time I spend outdoors walking, jogging, playing with my dog are the highlight of my day. Without that, I feel depressed and really really unhappy. It's probably the reason I have the overuse injury in the first place. So making sure that my feet stay healthy is a huge priority for me. Thanks for your tips, they're very helpful. I'm going to launch into 'hunt' mode now and find that orthotic insole.

Also, any advice of brands for boots? I want tough lace-ups....something I can wear other than sneakers during this time.

Style Fan

Veteran

I feel your pain. I have been struggling with PF for about 6 weeks. I went to a very good podiatrist. I had custom made orthotics and super feet from a few years ago for other foot problems but I couldn't wear them. The podiatrist adjusted them so now the orthotics are very comfortable and are helping.
I also got new shoes. I researched online for the best shoes for PF and bought New Balance. They also take orthotics.
I am doing foot exercises and massaging my foot. You can find these on You Tube. These are very important to do.
I have a foot sleeve that compresses my foot. You can also tape your foot. Directions are on You Tube. This helps a lot.
I have a sock that stretches out the foot. Sounds strange but helps. A splint does the same. I think it is called a Strassburg sock.
I never go barefoot. My feet always have support. Except in Yoga class.
I am considering Shock Wave Therapy. But we are going to Montreal for a month so I will wait and see how I am when I get back.

Anonymous

I feel for you and hope you find relief. I have foot problems, but not the kind you describe, so I can't be of much help except to say that my doctor told me never to go barefoot and to wear supportive shoes at all times (in my case, shoes that have good arch support and that are rather stiff to keep my toes from bending). I have found a couple of brands that work for me. Good luck, and let us know what solution you come up with.

Maneera

(website)

Veteran

Thanks a lot, Style fan---those are great tips and I'll be researching them all. I'm going to check out New Balance shoes and also check all the YouTube videos you mention. My pain is not very severe all the time; only when walking in non-supportive shoes.

Hope you find relief soon too!

JAileen

Veteran

I had it in 1999. The podiatrist gave shots (steroids?) so I could walk on an upcoming trip, told me to stop wearing certain shoes (old teva sandals), and gave me inserts. I've been using the same pair for 15 years! They are hard plastic. I wear them with all lace up shoes, and have not had any problems since then. I actually love using the inserts. They really feel good.

I do wear normal shoes now. But if I'm going to be doing a lot of walking, I make sure I wear good shoes that lace up, with the inserts. My hiking shoes are Salomons.

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annagybe

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You might not be able to find all the brands in India, but this may help

https://www.barkingdogshoes.com/

MsMaven

Veteran

I've struggled with PF for years, but right now it is in remission.

My #1 tip (because you already have a lot of good advice) is to stretch your calves every single day. It doesn't take long, but I find if I forget for several days I start to feel the ache beginning. There are other foot exercises you can find online, but this one thing works best for me.

I do use Superfeet Berries but they don't work in all shoes. I've had orthotics made and put into special shoes, but I found them to be a waste of money for me.

My last round of PF got started when I danced the Macarena at a wedding with the bride and other women guests, all of us wearing fancy decorated thongs (wedding favors)with no support. Don't ever do that.

Windchime

Veteran

Ouch, ouch, ouch! You poor thing; I had it a couple years ago. It hurt so much, especially those first several steps every morning were torture. I second the advice to use stiff arch support and to stretch your feet by rolling them over a tennis or golf ball. The good news is that it will gradually improve and you will eventually be symptom free, if you take care of it.

Eliza

Veteran

I had PF 15 years ago and I feel your pain. I was told to never go barefoot, and wear supportive shoes with a cushioned sole. I put slip on shoes near the bed and they went on before I got up. I really seemed to make a difference over time. Also, there are stretching exercises for the feet and calves that can be done first thing in the morning that help, many with PF find that the pain is worse then. Some find icing or rolling a tennis ball with the foot helps.

Best of luck.

Lucy

Veteran

It's horrible.
I don't know if this is a tip or not! But I used to get PT and now I do not. The change? A few years ago I began having chronic back pain after some surgery for something else. One of the few things that made a difference was that I bought some MBT shoes (Masai Barefoot Technology). It was an amazing difference, not quite a cure, but allowed me to get on with my day. They change your posture and stance.
They are not the most stylish things - a few of the sandals are ok each season. But I now only need to wear them on my commute, and then I can change into my pretty shoes at work! It seems to be enough to remind me to straighten myself out. I also wear them when I walk the dog or do a fair bit of walking.
Reading your post made me realise that I have not had PT since I started wearing them. So I pass this along as something to think about...

Thirkellgirl

Veteran

I had PF the worst when I was wearing Keds and other flat shoes that had no support at all. A friend who is a physical therapist told me "get good shoes with good arch support" and it literally got better in two weeks, after almost a year of trouble. I have "heels" that are about an inch and a half high, but most of my shoes are flat, and they are all comfortable or I don't buy them. I used Superfeet (green) in my running shoes until I switched to Ryka, and now I don't need them. The only trick I've got for you is to roll your foot over an ice cold water bottle, which will help a lot.

Nebraskim

Veteran

I've had it off and on for more than 25 years. I wear stiff soled shoes, like Danskos and Birks and also wear orthotics in my running shoes. I know that Transcona Shannon's doc told her Birks were bad, but each person's feet are so individual that what works for some will not work for others. Many so-called comfort brands are far too soft for me. I cannot wear flat sandals and esp. cannot wear flip flops. I agree with the advice to stretch your calves, and to roll your affected foot over a tennis ball, and also roll over a frozen water bottle. Also a good stretch is to put your affected foot on your knee and then stretch the toes back. Do this as often as you can remember to do so. My PF is mostly in remission right now but when it flares, it is terrible. I have found that acupuncture offers me incredible pain relief. Good luck. I hope you find relief and that it does not become a chronic nagging thing like it has for me.

Firecracker (Sharan)

Veteran

I had it in one foot, and got rid of it by doing what the podiatrist recommended: wearing a splint at night (it kept my foot flexed, at a right angle, which was actually very comfortable), icing twice a day, wearing supportive shoes and/or inserts. Then about a year later, it came back, in the other foot. The podiatrist recommended the same treatment, and when I asked how to avoid it, he said it's old age, nothing to be done. I didn't like that answer; I don't think I'm that old. And the same treatment didn't seem to be working as well. So I went to an acupuncturist recommended by a friend, and it finally went away after several weeks of treatment. The acupuncturist recommended exercising the arch of the foot and avoiding the stiff insoles the podiatrist had recommended, when possible. (For standing all day at work, she said to wear whatever felt the best, which was generally the supportive shoes/inserts.)
I have not returned to running yet (as I did after the first bout of PF), but I expect I will at some point. I've been walking, swimming, biking, and doing Pilates to stay active. I am wearing normal shoes again--comfortable, well-fitting, and moderately supportive--and my feet feel fine. So I say hang in there, and keep your pretty shoes. You'll get to wear them again. I hope you can cheer yourself up by finding some fun new exercise options, too.

Maneera

(website)

Veteran

Thanks a ton, Sharan. That helps.

I've been icing and giving heat therapy to my foot twice a day. Since I'm comfortable in sneakers, I am walking 35-45 minutes a day and doing interval training for 20 minutes everyday. I spend 10 minutes stretching; I feel my calf muscles will loosen up because of the interval training I just started.

I've also started stretching exercises for the foot first thing as I wake up. Hopefully in time, I'll go back to walking 60 minutes. I truly enjoy brisk walking as I'm not much of a runner. Last winter I walked for 90 minutes every day and felt really really good. Let's hope my foot gets better by next month.

Thanks to everyone who wrote and gave me good advice. I've started doing quite a few things recommended on this thread. I'm very hopeful that this will go away soon.

Jenn

(website)

Veteran

Looks like you've gotten lots of good advice already! Two more things that haven't been mentioned, but that helped me.

1. Try a night brace like the one below. I slept in one occasionally, but it also helps to wear it when you're just sitting at your desk or watching television.

2. I found arnica gel to help a lot. Rub some into your heels before bed. Both the massage and the gel seemed to relieve pain and speed healing.

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Nebraskim

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I agree on the night brace/splint. Very helpful. I suspect you live where you can get good vigorous foot massages. They are painful in a "good pain" kind of way because they help break up scar tissue in the fascia (which is what you are doing when you roll on a ball or bottle) and they help promote blood flow to the tissue. I had several sessions during PT where they used a plastic "blade" to augment the massage. It hurt a lot (I'm not going to lie about that) but it was helpful. I think they call this "ART," Active Release Treatment, and it's supposed to break up scar tissue and trigger points.

Firecracker (Sharan)

Veteran

Reading Nebraskim's comment, I just remembered: for icing, I froze a plastic bottle of water, covered it with a wet cotton sock (to conduct the cold), and rolled my foot over it. That felt really good, and it's much easier than immersing the foot in ice!

Maneera

(website)

Veteran

Oh these are great tips! Sharan - I'm doing the iced water bottle thing --- immersing my foot in ice freezes my insides!

The pic of the night brace helps, Jenn. I shall find this.

Nebraskim, yes foot massages are easily available here. However, I've never enjoyed them. They always hurt. My mom and sis thought I'm super weird. Now I know why! I guess I'm going to have to brave it up and get one every week.

UPDATE: After just 2 days of icing and hot water bottles twice a day, stretching and rolling my foot on a tennis ball, I woke up today morning with no pain at all. Woohoo! Since I don't have a splint yet, I put Voveran gel (NSAID) and bandaged my foot. In the morning, the I stretched my calf with few flexing exercises and when I stepped off the bed - No Pain! I'm quite kicked about this. I'm going to continue this. I've also packed away all pretty shoes (it's winter anyways) and I'm wearing only sneakers and boots that are very supportive but have a hard insole (even at home). It's really helping.

Thanks so so so much, you guys. Collectively, You're all far far better than any doctor! Years of experience comes together on YLF to give the best solutions! <3

Adelfa

Veteran

So happy for you!

Jeanie

Veteran

Looks like you have gotten a lot of great tips. I had PF for many years and I will just say that it seems to come and go over the years and when it does flare up I've found that it is best to switch from walking to another form of exercise (like biking or swimming). The first time I got it it took a good 6 months of no long walks for it to subside.