Plantar Fasciitis help and advice please

You could try rolling your foot over a small ball. No guarantees.

I had the same, but it didn’t last long I was told to put a soft drink can in the freezer for a little while - till it gets really cold. Don’t leave if unattended. Once it gets really cold, roll the can up and down, under your feet. It certainly helped me. (Plus antiinflammatories). Good luck.

I would avoid the option of the injection as they have a poor success rate and can be painful.
Orthotic insoles in supportive shoes (can be trainers) are essential and persevering with the calf stretching exercises.
The most useful I found was to stand on the balls of your feet on the edge of a stair tread( facing upwards) with your heels hanging over the edge. I held on BTW!
Let one foot drop as low as it can , and raise again about 20 times, then the other, then both.
Rolling your foot over “prickle balls” is also good, but I found it uncomfortable.
Stand with your feet close to a piece of furniture or a wall and stretch each foot upwards keeping the heel on the ground.
I saw a podiatrist every week for shockwave therapy too which may have hastened my cure but it still took a good 6 months.
You have my sympathy, but it DOES go away.

I had it PF, it was so painful.
I mentioned it to my acupuncturist and she said she could cure it!
Cure it she did in 1 session.

I have not suffered from PF but I keep seeing adverts for "barefoot shoes" which claim to help with various foot problems.

Good advice here. The physio advised I buy two cheap washing up bowls - fill one with the hottest water the other the coldest water from the kitchen tap. Soak the feet in alternate bowls several times a day. Also roll the foot on a small frozen bottle of water.

Decent footwear. I have suffered in the past. since i started wearing supportive footwear I have been pain free. I wear Asics now and always check the style has a supportive instep. It really was that simple.

My doctor recommended Fitflops footwear also gel pads (which I got from Amazon) in the heels of my shoes.

I have had PF a couple of times, years ago. It lasted for months, and the only way I could walk with any comfort was to wear Skechers shoes, and I have worn no other brand since. Rolling the foot on a bottle of frozen water first thing in the morning gave some relief as well as the stretches mentioned above, but unfortunately it is just a question of time.

The only exercise that helped me was this one.

Thank you everyone. I appreciate all your comments and suggestions, which I shall be trying out. Just want this pain gone, I’ve never experienced anything like it before (even childbirth wasn’t this bad lol).

Compression socks helped my pain considerably.

My husband cut and smoothed 50mm dowel to 6" length. I have two, kept in freezer. Place under arch of foot, move foot from heel to toe with dowel under arch. Or use a tennis ball.

www.oxfordhealth.nhs.uk/wp-content/uploads/2014/01/OP-033.14-Exercises-for-plantar-fasciitis-Oxfordshire.pdf

The dressing gown cord exercise works well.

I had it years ago...the worst pain ever, GP gave me anti inflammatories.and told me to put a bag of ice ..or frozen peas under my foot...it eventually went away, but it took weeks. I really hope it gets better soon for you..

If you can rustle up the payment, seeing a physio or sports therapist can be helpful. I’ve had orthotics in the past but during my last bout of PF the only thing that worked was wearing a boot in bed to splint my foot overnight.

You have my sympathy, for sure!

I find wearing high heels rather than trainers has helped. It kills my knees though, so I only wear them in the house.

I had it and it lasted 12 months then went way. I found rolling a ball underfoot helped and the standing on a stair toes first and lowering my heels as low as I could.

I have a Physioworx stretch board which you stand on to stretch your calves. If you don't want to spend money on that, stretching on the edge of the stairs helps, as does the stretch shown by Elless. You need to do this every hour or so and, when it improves, daily.
The other thing is to always wear supportive shoes, indoors as well as out. I wear firm lace ups with thick soles from Hotter, Clarks or Ecco. Soft shoes such as Sketchers makes it worse. Slippers are only for bedroom to bathroom.
I need to keep to this regime or else the PF returns.

I had Plantar Fasciitis years ago, and tried Physiotherapy exercises, various painkillers, and special insoles from the Podiatrist. None worked. I was off work for weeks) I was a Carer and did a lot of driving) I had a steroid injection in the end, which helped enormously.

What causes this fearful condition? Deep sympathy to all sufferers.

I can’t wear heels unfortunately NANDAD due to having had a knee replacement but thank you for the suggestion.

Elless

The only exercise that helped me was this one.

This helped my husband - also the one with the heel hanging over on the stairs (see above).
Good luck

My friend has just had steroid injection for this condition, seems to have worked