Plantar Fasciitis - what helped you? Advice really welcomed.

These worked for me. I have black ones and wear them all day.

I think I tried almost everything.
Ball rolling underfoot, rolling an iced can, stretching exercises given by a physio, a rigid boot to use when sleeping, foot massage rollers, hot foot baths, iced foot baths, special insoles, foot massage and finally a steroid injection which worked within days.
That was a few years ago. Several months ago I felt it was returning and I have kept it at bay doing many of the above but if it gets to the stage of being fearful of getting out of bed again then I’ll ask for another injection.
I have a close friend who had shock therapy which worked for her.
For those of you coping with the excruciating pain these are my recommendations.
First thing in the morning before getting out of bed stretch your legs and point you’re toes then bring them up by more than 90deg. and hold at the highest point. Keeping your legs rigid and toes pointing towards your face push your heels as far as you can bringing your toes even further towards your shin.
This seems to counteract the overnight seizing up.
Next do not go barefoot or wear any flat shoes such as flip flops, slippers or ballerina flats. On rising immediately put on trainers, or very comfortable shoes ideally with orthotic insoles. I found the insoles from Aldi and Lidl for well under a fiver just as good as my £25 Scholls.
A slightly built up heel is wonderfully comfortable. I eventually discovered Fitflop shoes and sandals - bliss but expensive.
Avoid memory foam soles you need firmer but resilient cushioning.
Stand on a small step with just the balls of your feet and toes then holding onto something lower your heels as far as you can go then raise yourself onto your toes. Repeat holding yourself with the heels lowered. Do this several times and repeat throughout the day.
Lastly do some hamstring stretches several times a day. Google the exercises.
I’d love to hear what worked best for you.

Anyone tried a Tens machine? I would have thought that might help.

Until I bought Orthotic insoles from Amazon I could barely walk to the end of the road a few years ago. The insoles are hard and took a while to get use to however well worth it as it meant I wasnt hobbling about and could go out. PF did go eventually and I'm sure the insoles helped as they supported the arch.

SueSocks

I also have this, had it years ago as well. When I first had it I went to a podiatrist who did a foot scan and made some custom built orthotics (in-soles). I also did the tennis ball thing but with a really hard rubber dog ball and rolling my foot with a bottle of frozen water. I also tried the exercises on a step. It took months to go so I'm not sure which of these worked. At the moment it is really bad when I have been sitting and get up to walk again. I find that wearing crocs instead of slippers helps and I always wear hotter trainer/shoes with the orthotics. It is a horrible condition, and it does take a long time to clear up for some people.

My children couldn’t understand why sometimes I could walk perfectly fine and other times I was hobbling. I do spray magnesium oil onto my feet these days for another condition and wonder if it would help with plantar fasciitis. If I remember right I used to get cramp in my calves, too.

Heel inserts and the knobbly balls you put in the tumble drier, much better than a tennis ball. I also used a ice cold bottle of water to roll under the foot. Good luck

Worst possible footwear is anything resembling ballet flats.

Might add that 2 of my BiLs also had it. Both paid hundreds of pounds for specially paid insoles, with no better results than I had from my £25 Scholl jobs from Boots.

Ice cold can of cola under foot, roll backwards and forward...worked for me

I also have this, had it years ago as well. When I first had it I went to a podiatrist who did a foot scan and made some custom built orthotics (in-soles). I also did the tennis ball thing but with a really hard rubber dog ball and rolling my foot with a bottle of frozen water. I also tried the exercises on a step. It took months to go so I'm not sure which of these worked. At the moment it is really bad when I have been sitting and get up to walk again. I find that wearing crocs instead of slippers helps and I always wear hotter trainer/shoes with the orthotics. It is a horrible condition, and it does take a long time to clear up for some people.

When I had this condition, my husband made me a slant board to stand on when I washed up! I found it helpful. www.youtube.com/watch?v=geHsrYk7ies&ab_channel=BruceA.Ulrich

Mine was caused, the GP said, by wearing high heels for many years. I now wear trainers with trousers or something with a small, chunky heel.

I've had Plantar Fasciitis a couple of times. I tried various exercises from the Physiotherapist, different anti-inflammatories and painkillers, special insoles from the Podiatrist......nothing worked. Then, I had a steroid injection, and it worked like magic after a couple of days.

What infection would you be at risk of??? I'd insist on having the injection.

I had a steroid injection after months of pain. It was not pleasant - but did the trick. I now always wear shoes with some sort of heel even my slippers.

I've just managed to get rid of my plantar fasciitis. Took about six weeks.

I bought a good pair of insoles (get recommended ones), and wore them continuously, in the house and outside. I normally go barefoot at home but wore flat shoes with the insoles. It gradually got better. I usually walk about 4 or 5 miles a day, but stopped doing that and just walked as much as I needed to for daily life, shopping etc.

I'm not sure whether to keep wearing the insoles as a preventative measure? Anyone know?

For ages my husband suffered badly from this, but an osteopath sorted him out in one session.

Mine was caused by being on my feet a lot at work and wearing completely flat shoes. And walking sandals that were very hard. and flat. The insoles I bought were half insoles but I don’t think they make them now.

I had it on and off for a few years, I put it down to giving up work and no longer wearing high heels, flat walking shoes and wellies. I put heel raisers in my wellies which helped and also bought hotters walking trainers, also vionic beach shoes recently. It’s just about gone, I’ve heard the stretching over a step helps. Best of luck xx

Insoles is the only real answer to this problem. Apparently, plantar fasciitis doesn’t respond well to any other treatments. I’ve never had any more problems since wearing the insoles. A small heel on your shoes can also help.
Hope it helps.

The only thing that worked for me was a steroid injection. Very painful for a few seconds and you have to rest it for 48 hours. But it worked instantly!

Thank you everyone who has replied. It's ridiculously painful isn't it. I've ordered some Dr Scholls heel inserts as many of you have said this will help.
I hadn't thought about Acupuncture, but this is something to consider.

I really appreciate the time you have all taken to reply x

Sympathies mumski. I started this a few years ago and like you saw a specialist, who strapped my foot several times and even had a ultrasound scanning machine. In desperation I had shockwave therapy at the hospital but it was excruciating and I think the operator actually did further damage to the foot although the hospital wouldn't admit it. I do not recommend shockwave therapy!

I now have plantar fasciosis which is much more long term. You can Google it for details. Note: The term fasciitis means inflammation of the fascia, but plantar fasciosis is a disorder where the fascia is repeatedly stressed rather than inflamed.

I think everyone's experience and cure is different. Just try everything and I hope you get better soon.

I had it too for what seemed like ages. I had treatment from the local physio - (paid for by me!), did the tennis/golf ball massaging at home, gently massage it when I was watching tv and bought Skechers shoes hitch changed my life - I’ve even got their slippers. My feet have been fine for ages now, but I am very careful about what I wear on my feet and only wear non Skechers footwear for short periods of time and def not if I’m walking far. Good luck. Hope you’re soon feeling more comfortable.

I rolled a golf ball around had some insoles made via physio and advised to not wear flat shoes but supportive shoes are important .

Definitely not walking around barefoot. I bought some Scechers and they are great.
Also last Spring when it was really bad I purchased a night splint online, wore that in bed (very uncomfortable to start with), also used to wear it in the evening.
And if you get a tennis ball and practice rolling it with your foot when watching TV, that should help as well.

Sympathies, Mumski - it's so painful. Maybe you are hoping for a fast recovery? You need to be patient, it can take some time.

I tried all sorts of things, including massage, Physio, resting, elevation and ice packs - it used to throb even when I was resting. Drove me crazy.

I do think - from earlier threads on this topic - that rolling the foot over a bottle whilst sitting can help to stretch the foot and make everything less tense, doing this first thing in the morning before walking about. No long walks - forbidden - and maybe not many walks at all. Rest is important. And don't wear flat shoes, you need the support under the instep and not be bashing your sole against a hard surface in flat sandals for example. Support inside a well padded shoe may help.

Eventually for me the thing that worked was Acupuncture. Just two sessions. I've not had the problem for years and years after that. Hope you feel better soon.