This is my story with plantar fascitis. It started about 2 years ago and right now, if I have 5 minutes of pain a week, that's too much. I won't talk about the symptoms because you already know what are they.
After enduring the pain for months, waiting for it to disappear, I went to see a podiatrist. He recommended special insoles, exercises, never walk barefoot, use only rigid shoes, nothing that you can bend on the middle. He also recommended the use of a tennis ball for massaging, and ice.
The insoles help but do not cure the PF.
The exercised that he recommended, I didn't feel that helped me at all. But navigating youtube, I found some exercises that really helped me to overcome the PF.
Beware of the massage with whatever, tennis balls, etc. Those massages just hurt my foot more. The only massage that helped me was to rub my arch and leg with the heel of my other foot to relax the muscles of my leg and foot.
Regarding never walk barefoot, I followed his indications.
Regarding the rigid shoes, I sadly had to renounce to use sandals during the very hot Summer in Las Vegas. I had a pair of Birkenstock shoes that I almost never used because they are so rigid. Well, those shoes were the ones that I was using. They helped me because my pain, if it didn't disappear, at least it didn't increase.
The ice use was a nightmare. It really was painful. Then, searching the internet I found that cold and warm things have different uses. Cold is used to lessen inflammation. Warm is used to relax. DING! Then I thought that even though PF is an inflammation, the tendon, at the same time gets very tight, therefore it needs to relax. So, I stopped using ice completely and started using warm/hot packets. It was a pleasure! It helped a lot! My pain attacks started to lessen. Also, I started using a sock on my ached foot at nights.
Everyday, before leaving my bed, I did some relaxing exercises I learned from youtube and rub my leg and foot. Otherwise my heel would hurt like hell.
The turning point was one day that my husband and I had an appointment. We were in a hurry and I could barely walk. Then he remembered that he had forgotten some documents in the car and he had to go back to get them. During the time he left me, I started making this exercise: keeping the heel on the ground, lift the front of the foot, trying that the toes point upward. Kept it for 10 seconds. Then do it with the other foot. I kept repeating this exercise over and over until my husband came back. I started walking fine with very little pain. Every time that I felt the pain, I stopped and did 3 repetitions.
From then on, my PF started improving. But of course I was doing that exercise every single time that I had the opportunity. While eating, while watching TV, while talking on the phone, etc. etc.
The only thing that I can recommend you is: listen to your body and try things that help you improve. The goal is to minimize hurting more you foot and do things that help.
Sorry for the lengthy story. I wish you the best.
Edited by: CRAFTSFAN1 at: 2/19/2013 (06:13)
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