Got any good "self help" ideas for plantar faciitis?

Answer 1

found some good sites via yahoo search:

http://search.yahoo.com/search?ei=utf-8&fr=slv1-bkt1&p=plantar+fasciitis

here are a few of the more interesting ones:

http://healthlink.mcw.edu/article/987116429.html
http://www.emedicine.com/emerg/topic429.htm
http://heelspurs.com/index.html

from the healthlink site:

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Symptoms usually resolve more quickly when the time between the onset of symptoms and the beginning of treatment is as short as possible. If treatment is delayed, the complete resolution of symptoms may take 6-18 months or more. Treatment will typically begin by correcting training errors, which usually requires some degree of rest, the use of ice after activities, and an evaluation of the patient’s shoes and activities. For pain, nonsteroidal anti-inflammatory drugs (e.g. aspirin, ibuprofen, etc.) may be recommended.

Next, risk factors related to how the patient’s foot is formed and how it moves are corrected with a stretching and strengthening program. If there is still no improvement, night splints (which immobilize the ankle during sleep) and orthotics (customized shoe inserts) are considered. Cortisone injections are usually one of the treatments of last resort, but have a success rate of 70% or better. The final option, surgery has a 70-90% success rate.

In one study, 25% of plantar fasciitis patients cited rest as the treatment that worked the best. Wearing shoes with more arch support may help decrease stress on the area. Changing shoe size may also help. Athletes and active people may have to reduce the amount running or jumping they do to relieve stress on the plantar fascia.

Using an ice pack or ice bath on the area for about 15 minutes may relieve pain and inflammation after exercise and work. Massaging the foot in the area of the arch and heel before getting out of bed may help. Stretching is also important.

As reported in one study, 83% of patients in a stretching program were successfully treated for plantar fasciitis; 29% of study participants cited stretching as the most helpful treatment, compared with nonsteroidal anti-inflammatory drugs, orthotics, ice, heat, steroid injection, heel cups, walking, night splints, plantar strapping and shoe changes.
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Answer 2

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Answer 3

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Answer 4

Yes. I do. I had this a few years back but am mostly cured now. At the doctors recommendation, do not go barefooted. Ever! Even in the house. What helped me mostly was purchasing some inserts for my shoes for additional support. My doctor recommended and I purchased Spenco brand inserts. They were about $15.00 - $20.00 / pair and now I think I have about six or eight pairs. Some short ones and some full length ones but I will not put on a pair of shoes without them in there.

Spenco's have a hard plastic bottom to them with a foam rubber coating over it. You foot molds to it fairly quickly, but the hard plastic does not compress over time. So they last a long time.

I might be a little sore occasionally when I first get up in the morning but if I am sore, I can usually related it back to the previous day or two and from wearing sandals. I just go back to shoes with supports and in a few days, pain is gone again.

Good luck with yours.

Answer 5

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Answer 6

Make sure you are wearing very stable shoes, preferably with a molded insert that had been made to fit your foot. The style of shoe that works the best is a very stable shoe such as Saucony or New Balance; use one of their running styles for the most stability. When you are off of your feet at night use two footbaths (plastic dishpans work very well) put them in front of a comfortable chair on top of a towel on the floor. Fill one with cold water with some ice added. Fill the second one with warm/hot water with either a foot soak product or shower gel soap. Alternate putting the affected foot or feet in the cold soak, to take down the swelling; and then into the warm soak; to loosen the tightness and relax the muscles around the injured nerve. Once your feet feel relaxed, dry them carefully. You can use Tiger Balm under the heel(s) and arches of the affected foot/feet. Put on white socks as the Tiger Balm is a bit greasy and the socks will help it stay on the skin and soak in. Relax and put your feet up. In the daytime you can wear an ankle support product under your socks or stockings to help support the heel and arch and thus, take pressure off of the swollen nerve. You can find the Tiger Balm in the health section of most supermarkets, or in a health food or drug store. It works great, and has less chemicals and additives than some of the pain balms we are used to. You can find the ankle supports in the foot care section of just about any store. One of the brands is Sports Aid. They are flesh toned, look a bit like an ace bandage. They look like a sock with the toes cut out and sometime the heel area is cut out also. They fit very snug and will give you extra support while you have to be on your feet. Good luck to you. Have a good night!!!

Answer 7

You're right, self-spanking can only be a pale shadow of the real thing, since so much of the buzz of getting spanked is the psychological effect of ceding control to another person. But until you find yourself a partner - and short of strapping yourself into a spanking machine (yes, they do exist) - you could try making your self-spanking more effective by using a long-handled brush (a bathbrush is ideal) and spanking yourself in front of a mirror so you can see your bottom reddening. Whether this will make it any more 'passive' is hard to say - after all, you're the person doing the spanking, so how passive can it ever be? Good luck in finding yourself a spanker!

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Answer 8

If you want to cure plantar fasciitis completely in one month check out this site: http://treatmyplantarfasciitis.uk.to- I did it, it works! Pain was gone in only a few days. Good luck!

Answer 9

Without a doubt the best option is a night splint. Wear it nightly for a week and see the difference. I promise you nothing else works. I am adistance runner and a physical therapist who has had it and the splint took it away in less than a month and it never came back. I had tried everything else.

Answer 10

You can buy booties that you sleep with at night to keep the tendons stretched and therefore they won't hurt so much in the AM when you get up. Look them up online. I think I saw some on a shopping channel.