5 Free and Easy Solutions for Plantar Fasciitis

by Dave Heidloff | 96 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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96 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!!

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  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.

  45. Mo

    I’m doing icing, a night splint, Spenco shoe inserts as well as Superfeet inserts, massage, gentle stretches and my PF is healing. I am resting my feet as much as possible, and stretch often throughout the day. One thing I use that I haven’t seen mentioned here yet are elastic arch supports, which I wear for the bulk of the day and when exercising for sure. I ordered them from Amazon. I switch shoes mid day and wouldn’t consider running on an injury like PF. For cardio, which I’m limiting right now, I do the bike or elliptical and keep my feet flat at all times. Someone mentioned an electronic massager is helpful but I have yet to try it.

  46. Rosie

    Orthotics, chiropractic, massage therapy, Accupuncture have all helped thru my 2 yr roller coaster , better, worse, one foot than the other,fight with PF, but I think (I’m hoping) wearing the night splint has finally ended this. I have not had any pain the last three days after wearing the Draco night splint. Seems bulky but wow, have also been doing more stretches, especially before I get out of bed. I sleep on my stomach and I think the opposite flex was ruining the healing/relief. Keep trying different things. Maybe the most important thing is that we appreciate and smile all day when we do have a day where there is a spring in our step ( otherwise known as a pain free day). Hoping for another one tomorow, it does make life sweet again. Technician at my podiatrist says they offer the Draco with the air pump because its the best. He said that if I did try an over the counter, use one that has the structure under the foot, not on top because that’s just stretching the toes, not supporting the foot. Good luck!!!

  47. Coug

    Thanks to my boyfriend I have found your website (most encouraging so far) and hopes of putting this pain in my right heel to rest. I have been stretching while reading, all the helpful comments and plan on trying most all suggestions. I do not want cortisone shots nor doctor visits. I have been in serious pf pain for past 4 to 6 weeks. Just bought calcium rich tums, ibuprofen and foot gel, for foot massage after stretching. Have tennis balls at work under my desk, ready to roll. Thank you I will give update in two weeks!

  48. Phani

    I got this PF almost a year now. Doc said when I hiked/walked up hill with bad foot support, Platar got stretched too thin and ended up with this.
    affected only left foot.
    been to podiatrist -
    now on a weekly session with Chiro and deep tissue massages.
    cant wait to get rid of this “activity limiting” /annoying condition.

    My therapist says to keep the feet in the bucket of cold water with ice every evening.
    Tried it but did not make a difference.
    someone said do the same with ho water. not sure of that either:

    cheers

  49. suzanne adamson

    11 months for me following PF caused by trauma. (running down a hill in Tom’s shoes!)
    My feet are 98% better. The cure is arch support & time. i feel so badly for the folks who believe in the minimalist approach or continue to run because they’re just exacerbating the poor tattered fascia.
    Rest, arch support, & Time heal it. It cannot be rushed.
    My 1st advice was #35 here in the earlier thread.
    You must be patient & not overdo and the body will heal itself.
    Take Vitamin C, too. 3000 mg/day.

  50. Carpet cleaners

    Hello my friend! I want to say that this post is awesome,
    great written and include approximately all significant infos.
    I would like to see more posts like this .

  51. Derek

    Had multiple bouts of PF, but nothing that’s been this sore. Doing all of the above, ball massage on foot, ice, stretching. My biggest fear that I stretch or massage to much and it gets more aggravated. Very frustrating as the perfect running weather is upon us here in PA

  52. annie

    I beat this once, I will beat it again. I suffered for 3 years with life changing PF causing immense arch pain when standing or walking for even small periods of time. Other people seem to have heel pain that eases with activity, but I had horrific arch pain that intensified with activity. I have very flat feet that never bothered me all my life until I was 28 and gained some weight. Only rest and a sedentary lifestyle eased my pain. Forget exercise, I couldn’t walk. It was a nightmare. I tried motion control shoes, stretches, custom orthothics, different podiatrists, ortho surgeons, anti inflammatories, night brace, more ice than you could imagine several times a day, before and after simple things like making dinner or doing housework. I also tried art therapy, physical therapy, graston, roller ball, and I would stretch all the time. Well, one day I decided I would get aggressive, I started taking vit D, calcum, stretching in bed before getting up, I never took off my shoes with arch support, and I got an ultrasound machine. This cured me!!! 5 pain free months!!!!!@@ unfortunately, I recently reinjured the fascia when standing too long on a thin step attic ladder. I felt it immediately so here I go again. The pain reminded me of the stair stretch which does not work well for me and only rips the fascia more. I only do calf stretches. I think I will beat it using above formula. I hope I will!! I wish everyone else much luck, this has changed my life. I’m ready to close the book on it forever. Lots of love to u all.

  53. Sue

    All the stretches sound great BUT I’ve tried the ice before and the piain was excruciating. I do not recommend it.

  54. delilah

    This an evil, painful disease. I hate it soooo much. Im a nurse, standing 13hrs in the Icu unit. When off hv to do home work.

  55. Anja

    A foam roller! Stretching calves is only the start. Make sure you loosen the calf muscles by using a foam roller.

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  57. Corey

    Two weeks ago I went running in the mountains and I felt some pain in my right foot, so the next day I went running again in the mountains thinking the pain will go away. That was a big mistake because for the next 7 days I couldn’t walk, my foot was twice the normal size and I was in constant pain unable to sleep. I iced my foot in a bucket each day and was able to put some pressure on my foot on the 8th day. On the 9th day I taped up my foot and I was able to walk/limp on it. As soon as I taped up my foot I was able to walk. The 14th day I walked/jogged 4 miles in the mountains, the next day I went 12 miles in mountains and today I went 3 miles in the hills with no pain. Each day I walked/jogged I taped my foot and was very careful not to push myself to hard. I bought a brand new pair of Nike 5.0 shoes. I have also done some stretching exercises and the golf ball under the foot. I believe my healing is about keeping my foot taped. Before my injury I wore barefoot shoes and I would run in the mountains as often as I could. Maybe this is the reason I am able to jog/walk not long after my injury when so many people can’t even walk.

  58. Mark

    PF seemed to start for me a year into running, when I began ramping up the mileage and speed for races and ultimately a marathon. It only affected my right foot, which might be due to a higher arch on that side? Or perhaps just form. The problem peaked around the marathon last year. I was limping around the day before at the convention looking like a fool. Problem does loosen up during a run but like everyone says, returns afterwards, or in my case, later in a long run. The problem did not go away quickly. I even took about 6 weeks off but the stubborn pain was there. What seemed to help was a lot was stretching out the calf/achilles, some yoga (downward dog is a good stretch), and the hand stretch and massage (there are some helpful youtube videos on that). Replacing old shoes helped too, rotating running with 2 pairs of shoes. Trained for and completed a 15K with a good PR and no PF pain over the winter. What also helped was mixing up the running surfaces – doing some work on the treadmill, and most speed work at the local HS track, which is softer than road/sidewalk. Kept my hard surface running to mostly long runs on weekends. Now I do a lot of trail running.

    So for the bad news is I’m beginning to feel the early stages of the problem again, with weekly mileage nothing special. I’ve gotten lazy with yoga and the hand stretch/massage so will start that up again 2x per day. Shoes are starting to get old again so I may need to replace the old pair.

    Now if I can cure my chronic media tibia stress problem…

    Other activities are far lower maintenance than running. I bike commute regularly and the post-workout routine is almost totally unnecessary.

  59. Anne

    Have had plantar fasciitis of my left foot for a few months. I have tried exercise, pain meds, orthotics from stores. And at last it seemed to be easing, until I walked three blocks carrying a heavy shopping bag.

    back to square one, and will be icing, which I didn’t do, and the rolling ball while watching t.v..

    Did sleep with my foot against a pillow at nite to keep the foot in a proper position.

    toe sepater socks again, and getting Walkfit-platinum insoles and better shoes. Was using Birkenstocks which weren’t all that good for the condition, even if I put in the plantar fasciitis insoles. Clarks wave sandals with the insoles seemed the best, but will try other shoes from REIs.

    I see it will be a life long battle. I am 78 with a very high arch, and I dislike the inactivity and inability to walk distances.

    Slightly overweight which i will remedy this summer. and I have had a popped Achilles tendon, a torn hamstring, calf problems in the past.

    All were painful, but this has lasted longer in healing than anything else

    . I tend to heal fast. Not with this.

    What I have learned is not to think it is healed, but be careful.

  60. Karl

    I had a terrible case of PF two years ago. I found that the stretching BEFORE you get out of bed is critical. If you don’t stretch before you takes your first steps you will keep damaging it.

  61. Karen

    Very helpful hints!
    I just had surgery after suffering for 6 years. It’s been almost 10 weeks and the “release” has still not happened yet.
    My MD said his best case took 2 weeks and his worst took 1 1/2 years! So I’m hoping at least somewhere in the middle.
    I’m a nurse so being on my feet for 30+ years is how I got it. One of our Docs told me to massage the bottom of your foot at least twice a day and to press hard using your thumb. I’ve been doing it a few days now and it does seem to be loosening things up.
    I plan to start Calcium again and use the duct tape as these I haven’t tried.
    Thanks! ☺️

  62. Karen

    Thanks for all the good tips!
    I’ve been dealing with it over 6 years!
    Finally had surgery but after 10 weeks it still hasn’t “released”.
    Being a nurse 30+ years hasn’t been easy on my feet so I was really hoping the surgery would fix it but I’m being patient.
    My Doc told me his best case worked in 2 weeks and his worst was 1 1/2 years!
    Another Doctor told me to do deep massage to the bottom of your foot and to really push with your thumb.
    Good luck to everyone and Thanks for all the tips!☺️

  63. lichar

    I had surgery a year ago,didn’t have pain for like a year but after a year my pain came back and it’s even worse than before..I have tried everything the Dr had told me…had cortisone shots,but they only works for a while,I do the stretch every morning…..i do the ice bottle,but nothing seems to help me….thanks for the tips…and good luck.

  64. Melis

    Noticed a few folks saying it’s caused by high heels but that isn’t always the case. PF can be brought on by many factors. Mine showed up after a stress fracture reared it’s ugly head in my heel. After 6 weeks in a boot and an MRI, we learned I too am dealing with PF. Been stretching and icing daily since the break (actually since before diagnosis, as I believed that PF was what was causing my pain only to learn about the break). Friday I go for an injection so I can at least do the stretches with less pain and be able to wear my shoes again.

    Careful with the calcium supplements though…if you do jot have a deficiency, it can lead to calcium deposits and kidney stones,

  65. Tanja

    Well I have had this sucker over 2 years ago before I started running. It was only mild and it went away fairly quickly, but it did wear trainers a lot. It came back early this year and it’s been getting worse. Although the last couple of days it’s been ok. I have done icing iboprufen massage stretching night sock /splin (so uncomfortable) can’t sleep with the damn thing on taping and the f6 compression sock. My physio has been treating me for a sore hamstring and we will start dry needling hopefully coming Monday. Not looking forward to that but it did work on the hammy. If all fails I will be going to a podiatrist that makes alignments and gets rid of the pain that way. We will see, will keep you posted. Very frustrating.

  66. Frank

    Some excellent advise above. Here is what I had found works for me. I have been suffering from PF for three weeks. Previous episodes have only lasted a day or two:

    Stretching and massaging calf and foot BEFORE getting out of bed; using a hard spiked ball on floor to massage foot for 5-10 minutes; it is kept at bedside.
    After rising, stretch foot and legs again and do other stretching exercises.
    Roll on iced plastic bottle twice a day, five to ten minutes at a time, with socks on.
    Resist walking barefoot, even for short distances
    Use tape or support socks; support socks work just as well as tape.
    Use hard heel cups; soft ones do not work for me.
    From time to time, use a cane

    The devices that have proven most useful are my Kalso Earth shoes. Since using them, the PF pain has been reduced by 3/4ths. I can walk for some distance with them. I suspect they work because they allow the front and middle of foot to hit the ground first. Do not confuse them with Birkenstocks. Earth shoes look very much like other shoes, except that the heel is lower than typical. Men’s styles seem less available that women’s.

    Hope this helps.

    Frank

  67. Traci

    Ive had PF for a couple months, I work in a hospital and have to be on my feet for 8 to 10 hours,when my foot starts hurting I get a pain all the way up my leg into my hip and sometimes the bottom of my foot feels like its cramping. My hip is really hurting is this all do to the PF???

  68. Hope

    I had PF surgery 3 years ago after suffering for a year. I tried cortisone shots 3 times I also had a hard cast put on for 2 months and a walking boot and physical therapy nothing worked so my orthopedic said okay I will do surgery. Well just this last week I notice pain in my heel and it’s getting worse and unbearable so now I’m dealing with it again but, on opposite foot, Not very happy right now I’m hoping for quick healing but, I doubt it!

  69. Tracey

    I’m in so much pain I’ll try anything right now had a shot Thursday now not only does not foot still hurt but now it’s black and blue night are the worse after I have worked all day

  70. Carol Phipson

    I am South African, age 53. I got PF under right foot on 15 March, 2014. My exercise was walking and tennis. I ignored the pain for 6 weeks and carried on exercising. The PF got worse and worse so I went to a GP (general practitioner doctor) who gave me anti-inflamms plus a cortisone injection in the buttock. These helped for 2 weeks. Doctor said elevation. Do she mean wear high heels? I wear running shoes with heel inners to work. My PF has got worse – I get shooting pains in my heel when I am sitting down and it seems to move around my foot. I still play tennis once a week…… agony.

  71. Nicole

    A year after breaking my 5th metatarsal I was feeling like I could finally go back to long walks and Zumba.I was an amateur dancer (ballet) for over 30 years, and have high arches that are not fallen. I love to move. Long story short, I’ve had PF (now in both feet) for nearly a year. This has affected the way I walk, so now my calves and hips hurt. I have tried 3 docs, night splints, physical therapy, stretching, toe spacers, hot water/ice, tennis balls, stretching before getting out of bed, wide toe box shoes. It’s a never ending cycle. Nothing has really helped. I feel crippled when I get out of bed in the morning (even after stretching…sometimes a hot pack helps some), and sometimes all day long. I started gaining weight…and have found ONE THING that feels great…water aerobics. When I get into the pool I can exercise again with no pain (I tread water instead of landing on my feet), and am starting to lose a few pounds as well as become more flexible. I will add the Vit C and Calcium. Thanks all for the good advice.

  72. Carrie

    I have severe PF in both feet due to cavus feet (high arches; even the outside of my foot is arched). The pain first started in high school. I have orthotics, special shoes, the boots; have done all the exercises, stretches, massage, heat & ice therapy, etc. I even have a shibari foot massager which helps the most. Some days the pain takes me off my feet all day and as a 36 yr old mother of 3 it’s hard. I’d be in tears after a day of doing laundry or grocery shopping.
    I have found one thing so far that has helped. Kinesio Tape! http://youtu.be/WTSOQg680mc and the tape is found CVS, RiteAid, Walgreens, Kroger or your local medical supply store. You can also search for a Certified Kinesio Taping Practitioner in your area. There is a flesh colored tape so it doesn’t stand out like a sore thumb. The 1st strip I made 70% stretch and I have added a half strip with 0 stretch across ball of foot to keep the the one from rolling under when I walk. Also, pull your toes to your calf instead of just flexing the toes up, you want the flexor digitorum brevis to stand out on the bottom of your foot. It takes lots practice and sometimes a 3rd hand but after using it for 3 months, I can finally be on my feet daily. I still have the ache because it takes a LONG time to heal this injury (although mine is not from injury but from cavus) but naproxen helps with that. The only down side is the tape is $20 per roll and I get 3 sets out of it. I have to replace the tape after about 3-5 days on average.
    Good luck and happy healing!

  73. Claire Kruszks

    I have battled PF on and off for 12 yrs. I’m a nurse. i was diagnosed in 2000. The first doc I went to gave me cortisone. I have it in both feet. This only made it worse. I also got new balance tennis shoes, splints,orthotics,and had PT. The pain eventually subsided.

    i also got a nursing job where i was in management,and not on my feet as much. My husband and i relocated,and i was forced to back into what i call ground and pound nursing in ER,and other areas where I was always on my feet. the PF flared up BAD in my left foot. Had surgery in 2012. Still in pain,and PF in right foot is now acting up. I have been severely depressed and feel my entire identity has been altered. Afraid to tell new employers about past foot issues, but trying to cure this before i start OR job.

    Will try some of the tips on this site. Thanks,glad i found this.

  74. Brenna Fitzgerald

    I wrote out a long post but it never posted. So, i’m not going to do that again. PF sufferer 5+ years with 2+ being disabling almost. Nurse practitioner on my feet a lot. Started due to pregnancy with SI joint dysfunction but not a lot of weight gain. Anyway, this guy’s take on PF is the best. He makes the most sense:
    http://www.sportsinjurybulletin.com/archive/plantar-fasciitis-exercise.html

    Also, the only thing that fixed me was a chiropractor who manipulates my feet, thereby fixing the major problem like the above website addresses of poor mechanics not only in the heel but the entire foot and leg. I started at twice a week and am now at once a month with 90% healing in left foot and about 65-75% right foot. He has saved my life after I tried everything else and was scheduled for surgery.

  75. ds

    I have had PF for two years tried EVERYTHING.. Streching,ice,night boot different inserts.different shoes, injection. I have spent big bucks trying to rid this problem..Right now I am in an air cast for 3 weeks and it seems to be working. iI just don’t know what really works, think it’s a person to person thing.. Might look into that alcohol injections.. That might work..good luck everyone.:-)

  76. Kathie Jacobs

    For sandals I have found that Mephisto with air relax insoles are best, I can walk without pain. They are expensive but well worth the investment, believe me.

  77. Emily

    Thanks for all the great comments. Has anyone had hip & let pain associated with the PF? My heel pain began, and now the whole hip and leg on that foot side is tight and sore. I am not overweight and do yoga regularly, which is a great stretch for the calf/hip/heel. Haven’t been to the doctor yet.

  78. Peyton Kylie

    I was unaware of the term. I always feel a kind of burning sensation in the bottom of my foot. When things went out of my control, I met Dr. Brady- my family foot doctor. After examination, he informed me that I got plantar fasciitis, but nothing to worry. He prescribed some medicines, and given some precautionary tips. Things are better now.

  79. R. C. Norris

    First, I never have heel pain. My pain is the middle / arched part of my foot bottom. For many years I have been wearing Birkenstock sandals and inserts. When I do this religiously there is no pain. I only get the pain when I am remiss and wear stuff without the support for a few days and then I start all over again. Since I am only 74, I figure that I still have time to remember to do what works… Or I am just hopeless…. Thanks, RnR

  80. ImSparticus

    Firstly I do have PF, hence reading all the above.

    There is a lot of research and information on the web but there is no one cure for all solution. That is because of the nature of the injury itself, type of damage, level of damage to the fascia and what everyone else forgets about, the surrounding muscle. Everyone’s arch and flexibility is different. I am in the same situation as everyone else here and feel the same “i’ll never walk up a mountain again”, “ill never run like that guy over there again” it hits your mental well being hard and impacts on your social and family life.

    Although the fascia is damaged, the muscles that control the foot may also have suffered some strain. Occasionally the muscle strain is more than the strain on the fascia so the pain goes away quite quickly as in one or two of the cases posted so far. You have to remember if you rip the fascia so much that it is excruciating and you cant walk I can guarantee you wont be running 7 miles on a mountain in 2 weeks time !

    I did mine through overuse over a 10 mile mountain route whilst my feet were sliding around in my boots on new Superfeet Orange foot beds. Superfeet green are what I used to use but the arch support is all wrong on Superfeet foot beds. They are too far back so push into the base of the fascia, many people on the net have noted this. The Orange foot beds are harder so dont cup the heel, hence the sliding. And did both feet, right was mild and cleared in 2 weeks, left was more serious. Best foot beds Ive found upto now are Sole Ultra heat moldable.

    Self treatment is a night brace every night with a foam wedge to lift the toes plus more added wedge to give it a bit more. Massage pulling the fascia back to the heel using Winter Green liniment which is Methyl Salicitate, look it up, no one mentions it. Icing as everyone above has mentioned but be careful, ice to a tendon is bad, try cold packing it or you will freeze and damage the fascia. Ibuprofen obviously but off that now. I did a 4 week course of Serrapeptase which helps dispose of scar tissue and reduce inflamation. I use Ester C, 2000 or 3000mg a day and now looking at magnesium, calcium and manganese, id say its worth looking at the evidence on this for healing tissue and tendon injury.

    Stretching the calfs and hamstrings twice a day at least. Many say it dont matter. Everything is pulling on your heel. If you have two elastic bands tied together in the middle, cut one of them, then tie it back up in a knot, the elastic band over the whole length has now got tighter if the ends havnt moved. This is exactly what is going on, the fascia is strong, stronger than a tendon but its thin and doesnt stretch like a tendon, more like a strong plastic bag. Add too much ice and it will become brittle and damage. It needs to be stretched slowly and gently over a long period of time, months, even at night, hence the brace is a necessity.

    I low die tape now and then, look it up. Ive tried KT tape and to be honest the previous comments about arch socks and duct tape do the same thing. They support the fascia in the position its meant to be in as it drops when it is injured and inflamed because like the elastic band it has become a tadd shorter. This varying in tension is what causes a shoe to hurt then the next day its fine. The arch support or heel of the shoe is pushing on the inflamed fascia and heel bone. Not sure ? Hit you finger with a hammer then get your mate to stand on it, I bet it hurts even more *o*

    I use a wobble board to work on ankle strength through balance, tilt it to one side and use it to pre angle my foot for the stretching mentioned above and by others posters. No matter how flexible you are, you need to compensate and relieve the pressure on the fascia and give it as much slack as humanly possible. Avoid cortisone shots or any needles unless absolute as sticking anything in the fascia adds another hole which is what got you into this mess. There is some excellent stuff on effects of cortisone on fibrous tissue on the net with images. It will work for some and not for others, consider the damage and the stress from on the fascia, its different between people.

    As someone commented above, rest you feet, support your feet a they’re injured. The body heels when you sleep so get plenty of sleep. One thing I’ve never seen mentioned, stay hydrated, drink lots of water. You calf muscles contain a lot of water, the fascia is made up of water, blood and tissue, it needs water to heal as its is already inflamed. I could be wrong but i am more flexible when wet !

    I am getting better, a lot better, I couldnt walk the dog and was telephoning the wife to come pick us up. I am on my feet a lot during the day, stretch whenever I can, I come in from work and cold pack my foot. A while later when its warmed up i stretch and massage with Winter Green liniment.

    Hope you all get sorted. ooops long post but ive gained a lot through others so hopefully i can give a little of what is working for me.

  81. Cindy

    I love the tip that you list. Thank you! I have battled with PF for the last 9 years. I have found that what works best for me is doing the calf stretches and rolling my foot on a frozen water bottle. I will certainly try you other tips as well. I also switched to wearing New Balance tennis shoes with motion control and roll bar (the higher the number is usually more supportive shoes). I add to these a gel arch support and a gel heal pad on top of that. Dansko brand shoes work great if I need something dressier. I pretty much avoid sandals and flip flops as I haven’t found much that is comfortable and supportive. Barefoot or in socks is pretty much a no-no, too.

  82. ben johnson

    is there a quicker way to get ride of it or is that it and how long will it take to go??

    it will be very helpful if u can get hold of me asap

    thanks
    ben
    -X-

  83. jennnifer2

    I have had PF twice in the last 5 years, old injury from using a shovel in the garden. I found it harder to get rid of it this time around, now 46 yr. I have done the ice, stretches, massage with the ball, all the stuff mentioned above, it has eased off so I tried to work out on the eliptical again, foot gives out in 20 min. I went to the doctor, she put me on diclofenac-antiflamatory and I also started taking calcium vitamins, b/c I could have a bone spur irritating the PF. It is working. Finally after about 3 days no pain during the day. Foot does tire out in the evening, but I have been using ice then to keep it from hurting. Hopefully between the calcium vitamins and the antiflamatories, PF will be history again.

  84. Richard

    A compliment first to whomever is “Athletico.com” for providing the forum for this kind of interchange from all over the world. And then thanks for the initial article which was both complete and filled with much more than the typical broad brush maybe this maybe that kind of stuff. And finally, to the so many comments that provided perspectives from fellow sufferers. From probably a sledding accident thirty years in the past, this whole PF thing has proven to be a huge impact and will certainly hobble my rush through airports on the way from California to a New York City office. But with the diverse cures suggested, this too will pass. I’ll check in a month or so down the road with updates. Thanks to all! Appreciated

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