5 Free and Easy Solutions for Plantar Fasciitis

by Dave Heidloff | 54 Comments

Plantar fasciitis can be a real pain in the foot. Plantar fasciitis is the medical term for inflammation of the plantar fascia, which is the connective tissue that runs along the bottom of your foot. If you’ve ever had pain in the bottom of your foot with the first few steps out of bed in the morning, you’ve probably had some experience with this painful condition.

In active populations, plantar fasciitis is often associated with overuse or a sudden change in activity, and temporarily easing off of activity can be part of the solution. In more sedentary populations, weight gain is usually a major contributor to plantar fasciitis and a weight-loss plan could be of benefit. Whether you’re active or sedentary, however, previous foot injuries, poor arch support, or tight muscles around the foot can all predispose you to plantar fasciitis. While there are some very interesting and advanced treatments to help get rid of your discomfort, there are some simple (and free) things you can do at home to help prevent and possibly reverse plantar fasciitis.

  1. Calf Stretching in Bed
    As you may already know, the first few steps out of bed in the morning can be the worst of the day. Those first few steps can be enough to reaggravate your condition putting you into a cycle of inflammation and pain. The best way to help break that cycle is to stretch your calf before taking those first steps in the morning. When the muscles in your calf are tight, they pull on the heel bone, making your plantar fascia very taut and prone to injury. To help loosen those muscles, take a towel or belt and loop it around the ball of your foot. Keeping your leg straight, gently pull towards your body until you feel a stretch in the lower part of your leg. Hold that for 30 seconds and repeat up to 5 times before taking your first step out of bed.Longsitting Calf Stretch
  2. Plantar Fascia Stretching
    Loosening up the tissues that are irritated probably makes sense to you, but you may not know how to do so. Luckily, there’s a very simple way. All you have to do is pull your toes up with your hand until you feel a stretch along the ball of your foot. You may feel the stretch anywhere from the ball of your foot to your heel. Holding this position for 30 seconds a few times can make a world of difference in your pain levels.
    .
  3. Calf Stretching
    I know, it probably seems like overkill, but stretching out the muscles in the lower leg is an integral step to recovery. There are two main muscles in the lower leg that attach to the heel, so we’ll work on stretching them both out. Stand against a wall and slide one leg back, pushing the heel down towards the floor (first picture). When you feel a stretch in the lower part of your leg, hold it for 30 seconds. After those 30 seconds are up, bend your knees until a deeper stretch is felt a bit lower in the leg (second photo). Again, hold this stretch for 30 seconds and repeat this until you’ve done it 3 times on each leg.

    Gastroc Stretch

    Soleus Stretch

  4. Massage
    Who doesn’t love a good massage? I suppose you could pay for someone to rub out the tissues in the bottom of your foot, but if you’re looking for a cheaper alternative, look no further than the humble tennis ball. Placing a tennis ball on the ground and gently rolling it under foot for a few minutes can help loosen up your plantar fascia, making it much less likely to become irritated. Put enough pressure on the ball to get a deep massage. You may feel some soreness, but back off if you feel any pain.Tennis Ball Massage
  5. Ice Massage
    While using the tennis ball is great for keeping things loose, sometimes it’s worth doing some icing at the same time for some inflammation control. Freezing a water bottle and rolling it under your foot for 10 minutes at the end of the day can be a very effective way to keep inflammation in check while staying loose. It might not be the most comfortable thing in the world, but “Brrr” is better than “Ouch” any day.Frozen Water Bottle Massage

One thing to keep in mind is that while these tips have been proven to work, they’re not an instant fix. It can take a few weeks of consistency with them before your pain levels begin to change. If you’re not seeing any improvement after making an honest effort, it may be time to look into some different treatment methods with your doctor such as formal PT, orthotics, a weight-loss plan, or others.

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54 Comments

  1. Kati

    Great article. I’ve found that standing with my toes on the stair step and my heels dropping down off the step also gives a good stretch.

  2. Jill

    I also find relief with the stair stretch like Kati. All great stretches & do help with this confounding condition. If allowed to use the shoe names ? I also find helpful to wear my Crocs around the house in the morning when I first get up; and I have a friend who swears relief by wearing “FitFlop” shoes, but I personally haven’t tried them.

  3. K Petroff

    ICE ICE ICE ICE and MORE ICE! ICE, whenever you can! I went to the movies and asked for ice at the concession stand! Driving, long distance’s, (it was my left heel), I had a bag of crushed ice on my lap, I crossed my leg on my lap or put the ice on the floor. Ok….. only do this if you feel it is safe! Whenever you see a curb or a step, no matter where you are…..use it to push your heel to the floor! If you can afford to do it, professional massage therapist! Have them aggressively massage the area! AVOID, cortisone shots…..often makes it worse! AGAIN…………ICE ICE ICE! ICE AT LEAST 5x a day!

  4. leigh ann

    my question is: HOW LONG? I’ve been icing, stretching, using a ball, sleeping in a boot, etc for 2.5 months… it may be “some” better, but is not gone… how long will it be before I can run? or before I totally heal? Just want to prepare myself emotionally since I’ve NEVER had a running injury – in years – so this was kind of out of blue and a surprise….

  5. Carol

    I’ve been battling PF for over 4 years. Have done cortisone shots, (a mistake – they only masked the pain, so I kept right on running, ultimately making things worse) orthotics, night splint, stretches, ice, self-massage, professional massage, special exercises given me by a physical therapist, etc.. I’ve excessed all my dress shoes and now wear Birkenstocks or tennis or hiking shoes everywhere, with orthotics. Still the PF plagues me. Docs are talking surgery. My last attempt to self cure is to do this: While sitting, cross one leg over the other. Grab your toes and pull them toward the front of your calf. This will cause the PF tendons to “pop out” of your foot. Massage. I do a fairly aggressive deep tissue massage, but do at your own risk.
    I’ve been doing this several times a day for a few days, and I “think” I’m beginning to feel a difference. Fingers crossed. Haven’t run since late April – trying to rest. It’s hard…PF is the scourge!

  6. Jamin

    I never had a problem until 5.5 years ago and i started playing indoor soccer again. I have continued to play but have constant heel pain. I have had 2 rounds of cortizone shots, but have not tried all of these suggestions. i was told my next option if the shots dont work would be surgery. i have also bought different shoes specifically that are supposed to help they did but just for a week or two. i am hoping these ideas work. i am wondering if you can ever get completely healed. im thirtysix not a spring chicken but im just thinking this sucks!!!

  7. Eboli

    I find that custom orthodics help quite a bit and ortho heel sandals when I cannot use the orthodics. I get mine at Zappos free shipping both ways.

  8. Ann

    I was recently diagnosed with this hellish PF (two bone spurs in each foot). I had pain for at least a year that I ignored until I ended up on crutches, so now I got these motion control shoes like the doc said, ordered shoe inserts (off the shelf because my insurance doesn’t cover custom inserts), signed up for swimming, do my stretches and apply Voltaren cream a couple times a week to the bottom of my feet (got this in Canada where it is available without a prescription). I tried acupuncture on Friday for pain because I want to hold off on cortisone shots as long as possible. The needles in the bottom of my feet really hurt, but two days later, I’m walking around with hardly a limp. I took two Motrin over the weekend and stayed off my feet, so maybe that helped too, but I think acupuncture actually worked, and willing to commit to weekly treatments for a while and see how it goes. Best of luck to all of you.

  9. Lynn

    Have had this darn PF for over a month. Went to podiatrist and elected not to get shot. Since then have bought orthotics and used ice. Just this week have started to feel a little relief, but I have abandoned my croc flip-flops and other sandals and just wear the good running shoe and orthotics all day and a night splint at night.

  10. Susan Berry

    Thank you for the great suggestions! Just went to the doctor today for some nasty pain in my foot and found out this is what I have! Going to try everything!! :)

  11. Josh

    Great tips this is exactly what I did a year ago and it went completely away, but now it returned! Make sure you keep up with the stretching and build calf muscles to prevent it from coming back once you get rid of it!!!

  12. Joy

    I continue to search for yet another clue to help with PF. I did not go to the doctor for a long time thinking I had just worn the wrong boots and had bruised my heel on a trip to the Mayo Clinic in Minnesota over a year ago. I walked subway walks daily resulting in about 4 miles or more per day. I gave into the pain which had me limping then involving my back and hip. I have had cortisone twice to get me through travel plans. Blessed relief although only lasting a month or less. Next, the night boot, stretches, foot massage, ice and Volteran. The Volteran has given temporary relief for an hour or so which keeps me screaming. I am nearly glued to the chair with the boot on. If I force myself to walk to complete chores, I suffer more the end of the day. Maybe I waited to long before treatment and did too much damage? I am 63 and have not gone to PT because it did not help arthritis in my hips or range of motion. I wonder if it is too late to turn this around….it has been over a year since the first injury. Yesterday I had a pile of Fitflops, slippers, inserts, sneakers, and pressure pads, Volteran and the night boot I had gone through them all not finding relief. Anyone think PT still might help? Meantime, I need an injection of cortisone, I feel good except for my foot….I can’t walk…feel like a wounded animal, getting too antsy.

  13. Celeste

    I had physical therapy and bought the TheraBand stretch band to stretch my toes toward my shins. Also bought Fila SkeleToes shoes, which help, and use Sombra gel on the bottom of my feet.

  14. Dan Cassidy

    63 yr old here with PF after racing two days in a row in cold weather back on 9/22/13
    Orthotics 400 dollars + no help
    Hoka sneakers+ slight relief and at other times saucony with red wing inserts for my flat feet
    Cross training is good and doesn’t hurt- (swimming and biking)
    Xray today shows hook in heel and a cortisone shot has lido in it which gave mild instant relief
    Cortisone effects are pending
    I must make a diary of daily treatments so I stay focused on the long process of healing
    I go in hot tub with jets on heel and feet in am then ice

  15. Victoria P

    I had plantar fasciitis about 25 years ago. Within approximately 8 weeks it was completely cured. I went to an orthopedic specialist who had learned from a seminar that people who have plantar fasciitis also have a calcium deficiency. I started taking calcium supplements and started feeling better within a few weeks. This was a long time ago, so it’s hard to remember exactly how long it took to clear up completely, but I believe that within about six weeks I felt almost normal and I believe at about the eight week the problem cleared up completely. I got careless about taking my calcium supplements and the problem started to flare up again, so now I make sure to take my calcium and I never get careless about taking them anymore. I haven’t had any problems since. I don’t have to any special foot stretches, I don’t need othodics or anything else. I don’t ice, I don’t use heat, nor do I massage. I exercise regularly like I did before the injury, and I do the normal stretches that I used to do before I had PF, Calcium was all I needed. Try it. I believe it will work for you.

  16. Kim

    I have been battling PF for over a year. I’ve had multiple cortisone shots which provide instant relief, but only lasts about a month. I had surgery on August. 14th, FAST procedure which includes debridement of the damaged tissue, but no relief. I have been going to physical therapy for 6 weeks and it actually seems to be getting worse instead of better. Mostly because I now walk funny because of the constant pain, so my ankle, calf and hip are now involved. My therapist literally said on Friday we are “just spinning our wheels”. Heartbreaking. I go back to the podiatrist on Monday to see what he has to say. I wear expensive Brooks shoes constantly, use a night splint, stretching exercises, everything. So depressing

  17. Carol Kendall

    Had PF recurring for many years. Physical therapy helped but did not cure it. I did exercises, including one not mentioned here: picking up marbles with my toes. Exercises and custom orthotics got rid of it almost a decade ago.

  18. Mary Valverde

    Thank you for all your comments. They are all very helpful . I know what your going through I’ve had PF for over 1 year. Bad on & off. But I got some new ideas from you you that I’m willing to try. Everyone just keep strong .

  19. pat

    I am totally confused. If PF is caused by wearing high heels, why do so many men have the condition. Plus the best relief from the pain from PF is when I wear mid heels. I was shoched when I had to go to a function,put on a pair of heels, and was pain free the entire night. The worst is flip-flops which I will never wear again. At night I compression wrap with an ordinary ace bandage. If there is a slight swelling from inflamation I immediately take Ibuprophren. It has been eight months, but gradually getting better. Time is on my side, as I can see improvement.

  20. Natalie marshall

    So very helpful reading all of these messages! I’ve had this condition in my left foot for about a year, after leaving it Undiagnosed for most of this time. I’ve had the podiatrist strap it and the pain dramatically eased ( only for the 4 days that was recommended ). Now this week, overnight, it has moved across to my right foot…and the pain is worse than ever!!! I’m definitely going to try the acupuncture and the CALCIUM. Who ever would have thought!? Fingers and toes crossed for us all!!!! Thanks so much for sharing. X

  21. Holly

    Just been diagnosed with PF. Always worn fairly sensible shoes, and always stretch after exercise, but apparently it was the dreaded UGG boots worn to and from work/classes that have caused the problem. As a dancer, I have strong and long calf muscles, so I don’t find any relief from calf stretches or pulling my toes towards my shin. I have very high ‘ballet’ arches that need support, it seems, but without giving up my performing job, I’m fighting a losing battle… :(

  22. Bob

    When I came down with PF, my doctor taped the foot. That brought immediate relief–I could walk (but not run). After about a month, I was given orthotics and they helped. I have not seen anyone reference tape on this site and it was really an immediate help to me.

  23. Liz Knight

    I have read so many different things about PF and just today I heard of a new exercise that I just started doing, do I have no proof, but I like the logic. Ice, ibuprofen, stretching… all good stuff. My sense is that once you start to get it under control the trick is strengthening your foot muscles. I will try to describe the exercises as a best I can.
    1. Stand on the foot that hurts and work on your balance/foot muscles. With the other foot, swing it from your front to your back. You will need to use your standing foot to keep from falling over. 2. Again, stand on your hurt foot but this time, swing your foot from front to back (using different foot muscles). 3. Stand on your hurt foot and reach out to your front, left and front right to use the muscles that go side to side. Try it! Got nothing to loose.

  24. Sal

    Someone above mentioned the possibility of treating the wrong problem. I think this is an important point because there are many reasons for foot pain, PF being only one them. Great points in this article though. It is probably a good idea to stretch even without foot pain!

  25. KK

    I developed PF during my first pregnancy, over 4 years ago. It was a winter pregnancy, Interior Alaska. I wore out a treadmill while pregnant. I took 4 or 5 weeks off my regular running/walking regime to recover from an ER C-sect. (I didn’t get back to regular exercise until I felt ready). Since that first month back to running, I have had PF. I tried using an ellipticle during 2nd pregnancy. Foot hurt too much, but i managed. During my 3rd, I said screw it. Staid off my feet.(I gained the same 40-45lbs with each kiddo. I lost the weight within 6 months after each.) I got a cortisone shot after initial on-set. I stretch all day long. I so miss running. I am now working with wooden balls. Will add foot stretches before I get out of bed, but ALWAYS have shoes on. I miss running so much. Nothing else is the same. I just hope that there is a solution. Some of y’all make me hopeful. Thanks-kk

  26. suzanne adamson

    Ignoring PF or trying to rush healing can lead to a popped fascia. Not fun. Cure it when it 1st begins to hurt. The challenge is to rest & support the fascia in the arch of the foot. Get Feetures, a compression sock to wear as much as possible. Get decent orthotics, not necessarily custom ones which are expensive & can hurt a lot. Avoid stairs: up & down. If you must do stairs, do them flat-footed. The trick is not to let bare feet touch the floor until 2 months after pain is gone. This means sitting down to put on underwear & pants up to your knees, put on socks & shoes, THEN stand to pull up pants. Wear supportive sandals in shower. Yes, really. Before you get out of bed, rotate your ankles 1 way & then the other lots of times. Then bend toes up towards knee. Put on shoes & orthotics, & get up. i got a female urinal for the night just so i don’t have to reinsure my sleep-shortened fascia. Yeah, sucks, but i want this to be GONE. i slide my feet into Stegmans with orthotics & whizz bedside. Use Naprosyn as needed, with food. Also recommended: massive doses of Vitamin C which helps with healing. Treat your feet like newborn babies. Ignore this minimalist shit. Your feet are injured, strained. They need rest & quiet…for months. It’s been 7 for me & getting better, but remember, i ruptured mine cuz i ignored the PF. Relapses are easy to come by if you get impatient. Also, New Balance sneaks with a wide toe box & OTC orthotics from a foot guru, helped me.

  27. Sarah

    OMG I’m 11 I’ve been having this pain for a while and decided to find out wat was causing it. I found this site, and the pain went away instantly!!

  28. Valerie

    After being diagnosed with this, it became hard to exercise.

    One of the solutions was a jump rope exercise shoe I found, http://ropixshoe.com/about.php, it isn’t sold as a treatment for Plantar Fasciitis, but it supports the front of the foot with extra padding and I found it is the only shoe I can now exercise in. Huge difference after switching to this shoe.

  29. Jeff

    Had it for approximately six months. Sucks. I wanted to improve my run times, so I switched to Newton shoes, which forced me to become a toe runner. After about two months of running on my toes for an average of five miles per day, I broke. Times improved, but now I can’t even run. Got heel inserts, and they help to reduce the pain, but have been slacking with ice, stretching, etc. Has anyone had a successful surgey for this issue?

  30. Debbie

    I am 62 and got PF for the first time early in Feb. It came as a result of overstressing my feet – I had doubled my exercise, my time on the treadmill and other machines, in addition to excessive walking. My doctor gave me an anti-inflammatory which provided temporary, ineffective relief, then the PF got much worse. In googling resources for PF, I found an e-book with well-written research about causes and treatments – http://saveyourself.ca/tutorials/plantar-fasciitis.php. It’s well worth the $19.95. I am slowly seeing progress on my foot from both following his suggestions, as well as the suggestions in this blog (5 easy suggestions). The pain is gone, and I have some soreness. I continue the stretches, icing, contrast hydratherapy, and rest. I can walk, but I have stopped all aerobic activity until I’m completely healed.

  31. Paul

    I broke the second digit on my left foot last year. Ever since then I have been plagued with PF. I’m very active and have been trying to work through the pain. Long story short, if you break a toe, wrap it up. The doctor said if I had splinted the toe I may not have contracted the dreaded PF. Anything that alters your natural stride and puts undo pressure on your foot can cause PF. I hate this stuff!

  32. Paul

    FROZEN GOLF BALLS!!! STRETCHING!!! KEEP HYDRATED!!!! Deep deep breaths while stretching! Very painful crap, had it for almost two years!!!!

  33. kibby

    I’ve been dealing with p.f. and found a few good tips from the podiatrist: don’t do treadmill, etc, stick to recumbant bike and regular bike at the gym, I press down on the pedals with my toes or mid-foot and leave the heel out of it. ~ Don’t go for walks, it’ll cause it to flare ~ I was told that mid-heel shoes can actually takes the pressure off the heel. ~ DON’T put orthotic in slippers or flat shoes ~ a few wks ago, the pain began to move from the back edge of the heel to mid-heel and the pain was tremendous.. and so the doc recommended a specific flat insole with a little bit of cushion that goes over the orthotic and down to the toes. to put OVER the hard plastic custom orthotic to cushion the heel area. He specifically recommended: Spenco TX, comfort insoles. l-800-877-3626 or http://www.spenco.com A pair were $l0 and they can be washed. I splurged and got two pairs. ~ It feels a whole lot better today. A physical therapist who has helped me in the past told me he sells waterproof arch supports – probably could use these in the shower and somehow in a heeled shoe for beach-walks; tho I can’t see what kind of shoe would be used.. any advise? I’ve been praying, too and believe God is healing me of this.

  34. Bob

    Ive had PF for years and have let it go to the point that I could no longer walk. Ive been doing PT and massage. I use the ice bottles on my feet, heat on my calves, all of the stretches mentioned earlier AND THE MOST HELPFUL thing so far-is to wrap my arch (outside of my sock) with Duct tape. Dont wrap it TOO tight, but very snug without weight on your foot. This is almost a 75% decrease in pain immediately. It doesnt actually FIX anything, but it allows you to make it through the day without hurting it any more than it already is. Ive been doing it for a week along with everything else, and it is almost gone.

  35. mark

    Been dealing with PF for 8 months now. No running no walking. It’s been a horrible thing. Limping around in pain. Went to a podiatris, got cortizone shots, insurance wouldn’t cover custom insoles at 600 bucks. Tried icing, foot stretching. Be careful of stretching the calf it can pull and tear the injury. I work on my feet as a chef so long hours. Tried using a minimalist shoe and that gave have some relief but it didn’t work for the long hours on my feet. Stretching the toes back toward the shin and deep massage on the bugger seemed to help but not the cure. I hear it just takes time. There’s a store called Good Feet and they claim with there insoles they can heal it. For 600 dollars. At this point I am willing to try anything. Anyone hear about this treatment? Thanks for everyone’s comments it’s good to hear I’m not the only one.

  36. Runner

    I have been running 5k – half marathons for the past 5 years. I had no issue with PF and saw others that did. I considered myself lucky but thought maybe the people suffering from it was slightly exaggerating the pain level. Then back this past Aug I started having heel pain after a run. I am a heel striker so I thought, I had probably bruised my heels and it was time to throw the older pair of shoes out of my rotation. After awhile of pain when even just walking or standing for long periods of time, I realized that something else was going on. After talking to others who had PF and lots of internet searches, I made an appt with my doctor. I explained I’m a runner and been having issues and at times even have troubles sleeping due to the pain. He confirmed my thoughts about having PF and told me to do the stretches and I could probably avoid PT. It made me feel like oh well, deal with it and stretch. Doing the stretches and taking a couple months off of running, I gained 20 lbs and no relief. I called to see if they could recommend a podiatrist, and the Dr. suggested PT. I did both, the podiatrist gave me a boot to wear, and shots in the feet. The shots helped for only a few hours. The boot helped sometimes but again only temporarily. I did inserts while doing 6 weeks of PT. At some point I said I’m just going to run, I think I’m lucky in that, my pain goes away when I run. Around 30 mins after the run, the pain comes back and I’m limping again. It’s very frustrating as it seems like the Doctors and the rest just want the $ and not willing to really fix it. I know this probably isn’t true but that is how it feels. The over the counter ibuprofen and the rest, do not seem to help at all. A friend of mine that had it and tried all of the above and had the laser treatment as well, with no help. Finally the podiatrist that was treating him, decided to try alcohol injections. From what he said and what I found on the web, the alcohol injections, kills the nerves. He said that after 4 rounds of these he was completely pain free. He is still constantly on his feet for his job and plays sports like basketball without any issue. I know that some of the above methods do work for people and that’s probably why these injections aren’t a first plan of action. So after this really long post (I’m sorry) has anyone else heard of this? I’m going to try a different podiatrist and request this right off the bat. I’m currently training for a race in a month so it will be after that before I’m going to request it. If I am able to get this, I will make sure I come back and post the results. Good luck to everyone, PF stinks!!!!!!

  37. Runner with PF

    I’ve tried not running, physical therapy 6 weeks, ultrasound therapy, battery ibuprofen patches, sleeping boot, stretches, ice bottle, cortisone injections and more stretching. I’ve been dealing with this for 9 months, some days are much worse than others. I have a friend that tried all of the above and added laser treatment, all without much help. His podiatrist had him try alcohol injections and after four treatments he had no more issues. He is on his feet all day at his job, plays sports including basketball and it’s been over a year without any returning pain. I believe I read all of the posts on here and didn’t see this mentioned. Was wondering if anyone has had this or has talked to their Dr about it.

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  39. Pat

    Got the dreaded pf 2 yrs ago when I changed my lifestyle and started exercising. Thought it was just a bruised heel so I bought some heel pads. Got worse and finally went to the podiatrist who confirmed it was pf.
    Ive done: night splints, arch supports, custom orthotics, taping, night splints, cortisone shots, stretching, tennis balls, and then eventually had surgery on both feet. Plantar Fascia Release done on both feet along with surgery for Tarsal Tunnel which I was lucky enough to ALSO get along with pf. Surgeries were over a year sgo and I havent noticed any change. I am constantly reading online hoping to find SOMETHING that will help. Podiatrist wants to do 2 more surgeries where they remove parts of the nerve from the underside of the foot. Im 33/m and its impossible for me to exercise! Ive gained way more weight than I wanted and cant do anything about it. HELP!!

  40. Daniela

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  41. diyoilpaintings

    I’m impressed, I must say. Seldom do I come across a blog that’s both
    equally educative and entertaining, and without a
    doubt, you have hit the nail on the head. The problem is something too
    few folks are speaking intelligently about. I am very happy that I came
    across this in my search for something concerning this.

  42. Paul

    I’m going to share some of these stretching tips. Certain studies have shown that it’s beneficial to incorporate more than one protocol to find what works for your foot pain. Thanks!

  43. Maria

    I have been dealing with this for the past 8 months after getting a groin injury and then running and hiking with an altered gait. Never had any issues before with my feet. PF can really fool you because when you first get it, it seems to go away when you are running and hiking/walking so you keep doing those things. However, it is often actually getting worse, which you will notice later. Like others, I have done all the usual things, but have also done Graston and shockwave therapy. Graston breaks up the scar tissue but did not help that much for my fasciitis. Shockwave made it much worse for me – I think it was too intense of a setting for me but many other people have had great success with it. I am seeing a new podiatrist now and he said not to stretch too much, but to just do very gentle stretching when the foot is still sore – he says the fascia is injured and does not want to be stretched too much until the pain is gone. I had been doing lots calf and foot stretches before that and rolling on a spiky ball. He says just slowly flex my foot several times gently when the leg is straight and then when the knee is bent and also slightly pull my toes back. He also swears by orthotics. We’ll see how all this goes.
    Those Feetures elastic socks allow me to walk a bit. Worth a try for anyone I think. One thing about inserts with arch supports – I have to be very careful since if they are too supportive, they can cause more pain. Your podiatrist might tell you to get Birkenstock sandals – be careful, since I got the PF in my other foot while wearing them – the arch in the sandal irritated my foot. Of course other people really like them, so everyone is different. My arch seems to fall down later in the day and I need to wear a different shoe or insert to survive the evening. Actually, I have about 6 pairs of shoes that I am always rotating around, since what feels OK one day does not necessarily work the next day, or even later in the same day. Heel gel things can help a bit – you can get them at a running store. Good luck!

  44. Frances

    Those that have had heel pain and cannot find relief might want to consult a good chiropractor ! Some of my pf is from the foot and some from the back misalignment.

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