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    DIANAOR1   12,041
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Plantar Fasciitis

Thursday, July 04, 2013

I think I have plantar fasciitis - oh no so painful. How am I supposed to exercise now? I could barely walk. It comes and goes and when it comes its feels just awful. Someone told me to do stretches and apply ice. If you have any suggestions for me that would be great. I am also going to research and try to find some other options. Otherwise if this continues I may have to go to a podiatrist. Urgh!!! So not good when I am expecting company over the weekend and you know when you have a house full of people the running back and forth does not stop. So please I am praying that I could find some relief. Thanks for any suggestions!

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GOIRISHND 8/11/2013 3:10PM

    Wearing a night splint to bed helps by gently stretching your heel. It takes a few weeks but you'll wake up without pain. I have a couple different splints - one I got from my podiatrist and the other I bought at the drug store. The splint from the dr is better and provides a better flexion of the foot but the drug store one isn't that bad. I hope this helps, too! emoticon

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BEEAUTIFULDAY 7/13/2013 12:30PM

    Hey, sorry to hear about this! It's such a pain (no pun intended), I've lived with this as well, a few years ago.

The good news was that it happened because I was walking a lot (ie exercising) and getting myself moving!

I was told by my doc about the tennis ball, which helped a bit - but also used a foot massager (one of those ones where you sit and soak your feet while it vibrates) which got rid of the pain - but had to keep using every day.

I think using one of those thera-bands (like Joyce said about pilates) but using it just to stretch and strengthen your legs in bed is a good one and you're still getting some fitness into your routine.

Hope you're feelin' better soon!

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RACEWELLWON 7/13/2013 10:13AM

    Plenty of suggestions - I had that in both feet at the same time - it was awful - In 2010 I damage both legs in an accident - six surgeries to walk !! So after the casts were removed I had the Plantar in both feet - this was during transition of wheelchair to walker to crutches - anyway what I was taught by the physical therapist was to take a towel place on the floor for toe crunches. So you place your bare foot (one foot at a time) on the towel and try to pick the towel up with your toes , leaving your heel on the ground - this builds your metatarsals about fifty reps each foot a day . Another thing that helped was to place a golf ball under the foot and massage your foot rolling the ball with a little pressure - it worked for me good luck - Thanks for visiting , I am very excited about this new position , crossed fingers, hoping the eye clears - Hugs K emoticon emoticon

Comment edited on: 7/13/2013 10:15:02 AM

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CHRIAMARIA1983 7/13/2013 1:24AM

    I had problems with this for while. It was caused by improper shoes and weighing WAY too much. I started being on my feet a lot for my clinical rotation and man was it rough. I ended up taking a towel and using it to stretch the arch out. Stretching works everytime for every muscle pain. I swear by it. Even medicines, ice, or heat don't hold a candle to the power of stretching. You'll see...you keep on stetching it and you will feel much better!

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CLESHER 7/8/2013 10:19AM

    Ouch!!!... I would go to the podiatrist...

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CAROL_31649731 7/6/2013 6:23PM

    The stretching BEFORE stepping onto first thing in the AM will help the most with pain relief . . . also, I found massaging the arch really helped (because what causes plantar fasciitis is tightening of those arch ligaments). And the most important thing for me--to get it under control--was buyging New Balance shoes (#856 is designed especially for this problem). They're expensive, but since I bought them 4 years ago, I've had no more problems!!! Tried the insoles, had the cortisone shots, nothing else worked until I changed shoes. Ask your podiatrist about them, if you have to go. Hope this helps & more importantly, I hope it gets better on its own for you!

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LECATES 7/6/2013 6:34AM

    Freeze a soda bottle full of water and roll your foot over that---that really helps when painful---also bend your foot up towards your knee---do this before you go to get up---several times---and wearing shoes, not going barefoot will also help. My doctor taped my foot into the upward position for a week, then again for about 5 days, then I made sure to do those exercises and roll my foot several times a day and I did not need the shot or surgery----and it really did look like one of those huge rose thorns in my foot. You can do those exercises as many times as you can and roll your foot a lot and it will help---but the big key is flexing that foot every time before you put weight on it when sitting down---and while sitting, try keeping the foot in that upward position or flex it while you are sitting.

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KML410 7/5/2013 4:14PM

    I have had it in the past. Try to stretch you foot by placing a bath towel around your foot and pulling the toes toward you before you get out of bed in the morning. Also the tennis ball thing helps too. I did have to go to the podiatrist who gave me inserts for my shoes and that really elevated the problem. Good luck I know its painful. emoticon

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SWEETYOUNGTHING 7/5/2013 8:10AM

    I never had it but hear it's not a pleasant thing to endure. Please go to a podiatrist asap. I hope you feel better. Pat

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PHEBESS 7/5/2013 5:39AM

    I had that too - cushiony insoles help, as long as you don't walk in them a lot (can give you blisters). You can also find cushioned socks.

Sometimes, if the bruise is in one spot like on your heel, you can buy some kind of moleskin doughnut shaped thing and stick it on your foot, to alleviate pressure on the bruised part.

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TRESSWANN 7/4/2013 9:43PM

    believe I had it last year. slept with ankle brace. took months,

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MORTICIAADDAMS 7/4/2013 8:42PM

    i love my Foot Fixer and use Epsom salts in it. Usually RICE works for most orthopedic injuries.

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HAWTGRANNY2014 7/4/2013 8:14PM

    I think you warm it for about 30 to 40 seconds. I have one made of material and with rice inside. I put it in the microwave for 1 minute but it depends on how much rice you have in there and how big the sock or material is. Try it at 49 seconds and see how hot it is.

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_BABE_ 7/4/2013 6:58PM

    Always use good supportive shoes and stretch it out only when warm. If you go for a walk and as soon as you come home and take off sock roll foot on an orange juice can from concentrate that has obviously been frozen.

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LISA579 7/4/2013 6:29PM

    I am so sorry. I havent had one. I hope the others have something for you.

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JESUSLIGHTSMEUP 7/4/2013 6:18PM

  emoticon I am so sorry you are going through this and I don't know anything about it.

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CRAFTSFAN1 7/4/2013 5:18PM

    I still have it, here and there but completely under control.
I went to the podiatrist;
a) He gave me a shot - I felt great, but it was short lived of course
b) Told me to use ice and massage with a tennis ball - this procedure caused me more pain. Researching the internet I learned that cold is good for inflammation and hot is relaxant. I tried hot and it really made a difference and helped me a lot to lessen the pain.
c) He gave me insoles - they are very good and I still use them.
d) He told me to avoid walking barefoot, using sandals, etc. The shoes have to have firm soles, not flexible. - At the beginning, every time that I was standing, I have to use my tennis shoes or I was unable to walk because of the pain.
e) He gave me a chart with some exercises - After about 2 weeks, I didn't feel any improvement, so I stopped them altogether. I checked in Youtube and found an exercise that was the one that really helped to heal the plantar fascia.
I'm going to try to find the address for the video, and I'll send it to you.

I recommend that you see a podiatrist to get the insoles. They are made of a sturdy plastic material.

I wish you the best. Take care of it as soon as possible, to avoid further pain. emoticon

Update - I've been trying to find the video, but there are so many, that I can't find it.
Standing up or sitting down, keep the heel touching the ground and point the toes up (lifting the front of your foot from the ground), for about 10 seconds, rest 10 seconds. I did this exercise all the time. Now, as soon I feel pain, I do it, and the pain stops.

Whatever you do with your right foot, you do it with the left.
Also, massage your calves. It seems that there is a correlation with stiff plantar fascia and stiff muscles of the calves.

A very cheap solution for hot pads:
Fill a sock with rice. Make a knot to avoid the rice to spill. Warm it in the microwave for about 20 to 40 SECONDS. Don't let it to overheat, because this is worst than burning popcorn. Apply to your foot. The rice is reusable, not for eating but to keep warming it.

Comment edited on: 7/5/2013 3:25:35 AM

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BASHELBY56 7/4/2013 4:54PM

    I had this last year and your right, it was horrible. I cut back on my walking big time,. I bought better shoes with better support, stretched and put heat and article heat on. It takes a long time to fully recover. How about writing to the coaches, I'll bet they have some good advice. Oh yeah, this year I got a hot wax machine that allows me to immerse my feet in hot wax, which helps alot!

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JOYCEE23 7/4/2013 4:10PM

  pilates on the mat does not use your feet. I started with winsor pilates. also, exercising with a large ball you sit on doesn't usually involve your feet. Swimming may work. Weight lifting for your upper body might not hurt. If these suggestions don't help keep looking around for other ideas. Good Luck! and get well soon.

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