Any help for plantar fasciitis?

Question

Please help, I am a runner who is unable to run due to a bad case of plantar fasciitis. Has anyone else had this and did anything work to relieve the pain.............and how long before it is GONE?.........Thanks

Answer 1

Plantar fasciatis is basically tendonitis. The tendon runs from your heel to the toes and adds a spring to the arch of your foot. When your arch starts to fall there is extra stress on this tendon that can lead to irritation and swelling, and eventually you may develop a bone spur on your heel. As with any tendonitis, you need to rest the tendons. Elevation and ice will help, and stop running for a while. Long term solutions is to find out why you are pronating your foot. You may need arch supports to take the stress off the tendon. You may also need to do ankle rehab exercises to regain proper ankle biomechanics. You can check the wear on your old running shoes to show where your heel strike is. After the pain subsides, you may need to break up the scar tissue in your fascia with a tennis ball. Gently roll the ball on the floor using the bottom of your foot, increasing pressure as you are able to tolerate it. After you become accustomed to this you can switch to a golf ball.
To avoid this problem in the future get better shoes, and arch support and avoid poor running surfaces. I would give your feet at least three weeks break with rehab before running again. Tendonitis is always due to irritation, so the longer you irritate it, it will keep reoccuring!

Answer 2

I have had it for a few years now, although it really hasn't stopped my training. It's just painful, especially after sitting and getting up without pre-stretching the fascia.

Generally, from all that I've read, is that plantar fasciitis takes a good 6 months of rest to get rid of. Rarely is it a few day issue (or even a few weeks).

Here are some ways to alleviate the problem:

1) The dr scholls inserts, especially the cushioned ones work well. For $10 they were great.
2) Get yourself a night splint or http://www.thesock.com. Runners who kept their feet flexed during the night were able to help themselves. I am not totally sold on the sock -- I didn't think it was terribly comfortable and was able to get a night splint from a friend of mine. I sleep with it every night.
3) Ice, stretch and take Aleve. They help.
4) Quit running or reduce your mileage - at least for a while.
5) Avoid banked surfaces and hills.
6) Wear shoes at all times.
7) See a podiatrist. They might try orthotics on you but I haven't been terrible happy with them. They didn't help any more than the $10 Dr Scholls inserts.
8) Acunpuncture helped some people as did sonar treatment (sort of new and not many drs do it).

Men's Health magazine recently reported that stretching the outside of the leg on a foam roller helped as well as walking barefoot in grass / sand helped strengthen the area.

Good luck with it....

Answer 3

Rest is the first treatment for plantar fasciitis. Try to keep weight off your foot until the inflammation goes away. You can also apply ice to the sore area for 20 minutes three or four times a day to relieve your symptoms. Often a doctor will prescribe nonsteroidal anti-inflammatory medication such as ibuprofen. A program of home exercises to stretch your Achilles tendon and plantar fascia are the mainstay of treating the condition and lessening the chance of recurrence.

Answer 4

I am a nurse and have suffered from plantar pain for a couple of years. The docs just say take anti-inflammatories and analgesics for the pain, but I know this was just masking the symptoms.

Anyway, I got this guide and a couple of days of following it my pain is completely gone. And I know it's really gone cause I'm not on any meds so if there was any pain left I'd know it.

Get rid of your plantar fasciitis & foot pain?

Answer 5

I have plantar fasciitis also and found this device I am planning on ordering, it has warmth and cold to give therapy to your heel and arch area. I also stretch my foot by pressing it against a door jamb and pushing my foot down slowly. Icing my heels and ibuprofen helps when I am having a very painful day. Not sure if or when it will be gone but I have learned to deal with it.

Answer 6

I've heard of the following remedy: Fill a paper cup up with water and freeze it. Then roll it under the bottom of your foot.

Answer 7

A simple heel support pad worked for me in a matter of a week.

Answer 8

stay off your feet