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View Full Version : Plantar Fasciitis--anyone successfully beat it?



Pony Fixer
Feb. 21, 2013, 09:44 PM
Ugh. I had this in vet school. Running around on concrete a million hours a day did me in. But it was mild, and when I went out into the real world it went away eventually without me doing anything special.

One weekend clomping around Asheville in cheap sandals this summer and I've had it BAD in the left heel ever since. I had to stop running (I had been about 12-15 mi/week and trying to increase for a 10K) because while I would "warm" out of it mid-run, I would be crippled for days afterward.

I now am the proud owner of a night splint, heel cups, do stretches 3 times a day, yadda yadda. I've been going at this thing hard core for almost 3 months and it is not really any better...

Please tell me that eventually I will get my healthy foot back. I'm SO thankful it does not impact riding...

LexInVA
Feb. 21, 2013, 09:48 PM
All I can say is that I feel your pain. :(

Beentheredonethat
Feb. 21, 2013, 09:48 PM
Yeah, actually. I was almost crippled before I figured out what was going on. I got Birkenstocks and lived in them or Birkenstock supports. I put a thread on here, and someone posted the most ridiculous advice--stretch.

It worked. Seriously. Just take 30 seconds every time you get up and feel the tightness and stretch. Even laying in bed, pointing my toes up and stretching that out helps. Here and there it gets tight again, and I just stretch it out.

chai
Feb. 21, 2013, 09:53 PM
Oh, PonyFixer, I feel your pain. At least I did for over a year while I suffered with Plantar Fasciitis. I was in riding boots or Tretorns all the time taking care of my horses, and I think driving the car irritated it, too. You never think about how many steps you take in a day until every one is agony.

I was fortunate to find an amazing Podiatrist in Kennebunk, Maine, who had been an army doctor and treated thousands of foot problems in his military career. He put me on a prescription anti-inflammatory and I got custom fit orthotics which were a huge help. I had two rounds of cortizone shots and it has not come back since the second shot, so please know there can be light at the end of the tunnel.

My doctor told me that riding was actually good because the tendons are gently stretched when your foot is in the stirrup iron. But, wow, those first steps when getting out of bed in the morning on a hardwood floor...ouch.

Good luck. I hope you will have a swift and permanent recovery.

canadianbacon
Feb. 21, 2013, 10:03 PM
Like BTDT said, stretch!

I had it for a few months and finally solved it by standing on a stair and dropping my heels down to stretch everything out. Probably not the proper way but I used to do that all the time as a kid when I was trying to practice keeping my heels down for my riding lessons and it was the only way I could get a deep enough stretch to really relieve things. Also you can get a tennis ball and roll it under your arch while your on the couch at night or if you are working at a computer etc. Feel better soon!

nhwr
Feb. 21, 2013, 10:13 PM
I had it for about a year about 4 years ago. I think I got it from running in shoes with too little arch support but it is hard to say exactly. I have heel spurs too. I am allergic to NSAIDs and dreaded the idea of cortisone shots in my foot so I was motivated to try other things.

I wore an ankle brace at night, kept a water bottle in the freezer and rolled my foot over it a lot, but the thing that did the most for it was these (http://www.theshoemart.com/vibram-fivefingers-womens-jaya-lr-agete-green-grey/pvc-fiv-wxsar-w151_fiv_f_jaya_lr.html?cvsfa=3279&cvsfe=2&cvsfhu=4649565f573135315f33375f4d&gclid=CMXEzYz2yLUCFYFxQgodggUApw). I do tons of yoga and I started wearing them for that but they made my feet feel so great now I wear them around the house like slippers. Also I keep a pair of these (http://www.shopping.com/Profoot-Gel-Flex-Toes-Toe-Stretchers-Profoot/info) in my bedside table and I wear them for 10 or 15 minutes if the bottom of my feet feel tight.

I am back to running 3-4 miles a day without any flair-ups.
It is like I never had it :winkgrin:

CAH
Feb. 21, 2013, 10:18 PM
Two bad cases. First time did physical therapy, exercises, stretches, etc. Reslved in about eight weeks

Second time tried the nite splint, stretching, etc. Cut to the chase and got the cortisone shot. Poof gone.....

rustbreeches
Feb. 21, 2013, 10:28 PM
DH has suffered terribly from it but he has been wearing inserts from the Good Feet store in all his boots/shoes and it hasn't flared up

I wear horse hair
Feb. 21, 2013, 10:54 PM
I second Birkinstocks! I HATE the looks of those things and I found a sale on the most horrible color BUT I would change into those when I got home and wear them around and they helped so much!! Also, before you stand up stretch your foot out. Tennis balls work great, but any kind of stretching works. Also if you can use a cool pack or something that can really help. Mine (knock on wood) hasn't flared up in years.

Pony Fixer
Feb. 21, 2013, 10:59 PM
Ugh. I feel marginally better. My orthopod is also my friend--he does not want to inject it for some reason. He said to stretch stretch stretch. I do the against the wall calf stretches maybe thrice daily, do the over the knee toe bend-back stretches prob. twice daily, and do a few down dogs morning and night (if it's not a yoga day).

It feels great if I tape it, but as soon as the tape comes off, YOWZA again.

I'm not a patient person. I am a terrible injured person.

But thanks all for the encouragement. Seems like it could take a full year to be done with this...blech!

Lin
Feb. 21, 2013, 11:04 PM
Crocs fixeded mine. They are still my go to shoes for tired feet.

Beentheredonethat
Feb. 21, 2013, 11:07 PM
Just try stretching a little bit all of the time instead of intense focused ones. That's what seemed to help me. Like, EVERY time I stand up, I stretch a bit before trying to walk.

Pony Fixer
Feb. 21, 2013, 11:09 PM
Will do. Stretching right now.

PrettyBayMare
Feb. 21, 2013, 11:09 PM
BTDT is totally right. Stretch, then stretch more.

PF is debilitating and honestly, riding seemed to make mine worse. Stretching my calves and hamstrings out finally made it go away.

CVPeg
Feb. 21, 2013, 11:17 PM
Had it bad a few years ago. Went to a running store specialist in Portland ME that totally DID NOT have a clue about what they were doing. They were the go to store for running, had the contraption that measures your feet in 3D. But it was really a sham, or at least the salesperson that day didn't have a clue. Paid for very expensive sneakers that were sized wrong, over large, and did nothing. Then they gave me a horrible time about returning them. :mad:

But my MD told me it was absolute that I had significant heel support the entire way around the heel. Had a pair of Beans casual boots that did have good heel support. They worked so well ended up buying 4 pair in different colors when they sadly discontinued the original style and went on sale. Wore those, or just plain good quality sneakers for a couple of months until it disappeared. Similar boots are still sold at Beans, but not made the same. Last time I tried them on the heels were flatter with less support.

Whatever I could walk in comfortably I stayed with. Inserts, etc. didn't do anything much for me either - no point trying to wear regular shoes with the inserts. The MD was insistent any shoes support the heel the entire way around, and she was right.

Good luck! It is not fun. :no:

lucky dog farm
Feb. 21, 2013, 11:22 PM
I really feel your pain! I had it for years in both feet. God, did that hurt! I use to get my feet injected every six months, take NSAIDS, had shock wave treatment,custom orthotics, you name it. I finally resorted to keeping my feet taped and bought a pair of fantastic heel seats with a bar across the middle of it.

http://www.heel-that-pain.com/heel_seats.php?gclid=CJXc2ZaFybUCFYje4AodsXAA_Q

Finally, finally something worked! I have been wearing these for a couple of years now and knock on wood- no plantar fasciitis. I even bought a pair for my husband because he had it as well. Poof! Within three weeks his was gone. We both stretched morning and night. I put a golfball into the freezer and would stand on that and roll it around the bottom of my feet. That wasn't very pleasant either but it did seem to help.

I hope you find some relief because it feels like your foot is on fire!!!! :(

c'est moi
Feb. 21, 2013, 11:25 PM
There was a thread on this several months ago and a doctor chimed in with some really interesting info. on the condition. As I recall, there is no panacea, and what works for some people may not do a darn thing for anyone else. If you do a search I'm sure you can find the thread.

McVillesMom
Feb. 22, 2013, 12:29 AM
I also had it in vet school, and to a lesser degree as an intern. What worked for me was Birkenstocks when I could wear them, and Pinnacle Maxx orthotics in all my other shoes and boots. I rarely have pain now, but still use the orthotics and I never, ever go barefoot around the house. I tried the night splints and they drove me insane. I have iced my heels, too, when it was really bad.

Coreene
Feb. 22, 2013, 01:50 AM
I did what Canadian Bacon did, plus got a big fat cortisone shot in the bottom of my foot, right into the offending area. Took a long time, but it finally went away for good.

Finzean
Feb. 22, 2013, 02:00 AM
It feels great if I tape it, but as soon as the tape comes off, YOWZA again.

I was without health insurance when diagnosed w/PF. Many hundreds of dollars later, I was still in great pain and in the middle of a divorce as a newly single mom. No extra nickels and dimes laying about for the custom orthotics. I taped my feet EVERY day and probably used hundreds of $ of athletic tape over the course of self prescribed tx. I started wearing my Danskos all the time as the foot bed was the most supportive. It probably took 10 months before the pain subsided measurably. 4 months or so after that I quit taping. That was in 2003-2004...have been VERY fortunate to not have any relapses. Best of luck to you...PF sucks!!

Chief2
Feb. 22, 2013, 02:02 AM
I did the stretches, the heel cups, changed over to different shoes and sneakers, iced, stretched some more, etc. The most offensive thing I found out about the whole thing was that about three months after it cleared up in one foot, it started right back up in the other one. To face going through that all over again was a real downer.

I did not do well riding with it. We did long trail rides (3-5 hours), and coming back down to the ground after being up in the saddle for so long could be a very painful shock to the foot. :( Slide down gently.

M.K.Smith
Feb. 22, 2013, 03:03 AM
ROCKER BOTTOM SHOES or REEBOK TONE SHOES- http://www.reebok.com/en-US/products-fw12/fitness/women/footwear/easytone-reeawaken-ii/black-dynamic-pink/

I would be barely able to walk without these products ;-)

A friend also roller her foot over a frozen can of orange juice and that really helped her.

Both of us swear by the Easy Tones for relief.

Injections didn't work for me and were SUPER painful. Orthodics helped but didn't get me all of the way there alone... I can use the orthodics with these shoes.

Best of luck... it is NOT a fun condition.

NoSuchPerson
Feb. 22, 2013, 09:46 AM
It took me several years to get from severe pf to where I am now, which is that it hardly ever bothers me unless I do something stupid like walk up and down the boardwalk all day in flip flops.

At first, I did all the stretching exercises, always wore Birkenstocks inside the house, never bare feet, wore Dansko clogs outside the house wherever possible, and custom insoles with good arch support in my boots and sneakers when I had to wear them.

Now, I still wear Birkenstocks as my house slippers and put arch supports in everything I can, but I never stretch anymore and get out of bed just fine in the morning. I can get away with wearing shoes or sandals with no arch support for multiple days as long as I don't walk too far or for one day with a lot of time on me feet with no flare-up of symptoms.

So I guess I'll never be able to completely "cure" the pf, but I can easily keep it under control and avoid flare-ups.

tabula rashah
Feb. 22, 2013, 09:57 AM
Yes, it used to be awful!! What I did was pretty consistently wear rocker bottom type shoes (like the ones that are supposed to tone your butt) or my Ariats with good arch support inserts along with stretches, massaging with Sore No More gel, and forcing myself to "walk through the pain" and do a good bit of hiking.
Of course, now that I've got the PF fixed, I'm having fun with Achilles Bursitis- fun, fun

ako
Feb. 22, 2013, 10:14 AM
Yes, pretty much.

Shoes with TONS of arch support.
Avoid going barefoot as much as possible, even at home.
Stretches.
Ice.
Anti-inflammatories.
A PF boot (just needed a few times)

Now I keep on top of it with stretching.

You really, really want to tackle it from all fronts before it becomes permanent or gets worse. I had to be religious about my footwear. I dumped my Ariat paddock boots because even that much heel bothered me. I wore Nike tennis shoes with HUGE arch support at the barn. Now I use Justin Gyspy low boots with arch support orthotics - they're not pretty, but they don't have a heel!

trubandloki
Feb. 22, 2013, 10:22 AM
Another that feels your pain!

My left foot (knock on wood) is finally happy. Still working on the right foot.

Stretches, icing, anti-inflammatories helped a little but really did not make it go away. The thing that did the most good, custom inserts with a great arch support. I wear them all the time (I only have one set so I have to switch them around depending on shoes) I am out, in the house I wear my Birkenstocks.

Next visit I believe we are injecting the right (still painful but not as bad) foot.

LauraKY
Feb. 22, 2013, 10:29 AM
I had horrible plantar fasciitis. I was diagnosed with Lyme, Babesia and Bartonella and once treatment started, it disappeared.

Sonesta
Feb. 22, 2013, 10:33 AM
Timely thread as I'm suffering miserably with it right now in my right foot. Anti-inflammatories, rolling frozen bottle of water with foot, stretches, and big arch supports have helped a bit, but not much. Am to the point of considering injections. PF SUCKS!

wendy
Feb. 22, 2013, 10:52 AM
it's an overuse injury to the attachment of the plantar fascii to your heel. The plantar fascii is the springy structure the bottom of your foot that is supposed to absorb the shock of your weight coming down on it and then rebound and use that energy to help throw you back up off the ground.
Two categories of people tend to get it: overweight unfit people, and people who suddenly increase or change their exercise routine.
Essentially, your foot is too weak for what you're asking it to do.
The cure and prevention is to stretch AND strengthen your feet. Many people never pay any attention to their feet when they work out, so they exercise the rest of the body, and forget about the feet muscles.
If you habitually wear "supportive" shoes with lots of padding, especially "arch supports", your shoes are preventing your feet from functioning normally, so they get weaker over time.
There are all kinds of treatments that have been invented in an attempt to quickly cure the pain of this condition, but really, none of them work other than stretching and strengthening. The condition tends to just resolve on its own after some months, so many people are convinced they "cured" it- whatever cure they tried last, right before it resolved on its own, appears to have cured it.
Don't get a corticosteroid shot. All it does is cover up the pain- it doesn't cure anything. And they weaken the tendons, and sometimes they end up rupturing as a consequence of getting these shots, especially if you get several shots in the same location.

trubandloki
Feb. 22, 2013, 11:21 AM
Wendy, since you point out that strengthening your feet is the best cure of all and how none of us do it, why not give us a clue on how to go about strengthening in a way that will help the situation?

purplnurpl
Feb. 22, 2013, 11:35 AM
surpass several times a day

New Balance. That is all I wear. They are expensive and I have to buy a new pair every 6 months or so but with Surpass and my super sneakers I'm pain free.

I was wearing Sketchers for the longest time and I happened across a BF who worked for New Balance. He gave me the truth about sneakers. Put me in the size I actually needed (extra narrow) and POOF! I'm good to go.

You can also buy traction arch supports from any local medical supply store.

Mozart
Feb. 22, 2013, 11:37 AM
Yes, I have had it badly in both feet at the same time (to the point I could barely get out of bed in the a.m.). Here is what worked for me:

Went to a good athletic therapist. She had me doing calf stretches a few times per day and did some manual therapy on my feet. She said there was a lot of scar tissue built up and she had to manually break it up. Not gonna lie, it was painful. She followed up the manual therapy with ultra sound. I then went home and iced my feet. She had me fill water bottles with water, freeze then and then roll them under my arches.

I was also instructed to roll a tennis ball under my feet and, as therapy went on, progress to a golf ball. Again, painful at first but I actually came to enjoy it.

Arch support is important, I had custom orthotics made and initally wore them all the time. I still keep a pair in my running shoes, my paddock boots and my Blundstones.

I have progressed to the point that I don't have to wear orthotics in my every day shoes but I don't go barefoot, I wear Birkenstocks in the house. I never wear flip flops.

When picking work type shoes, pick them up, twist them back and forth. If they bend easily there is not enough arch support. Pick a stiffer shoe.

I am still religious about calf stretches and I exercise with orthotics but wendy makes a good point about exercising your feet. A kinesiologist I knew recommended exercising my feet which seems counter intuitive when everyone else tells you not to go barefoot. I practised yoga for a while (barefoot, of course) and wow did that ever improve the condition of my feet. I still go biweekly and it feels so good to get that full range of motion within the foot.

Good luck, I would highly recommend you start with a good athletic therapist.

Mozart
Feb. 22, 2013, 11:43 AM
Wendy, since you point out that strengthening your feet is the best cure of all and how none of us do it, why not give us a clue on how to go about strengthening in a way that will help the situation?

Based on my personal experience, I think there are two stages. When PF is flaring up, I think exercising you feet is just too painful. However, once it is under control and the acute phase is over, I think some non concussive barefoot exercise is good to prevent it recurring again. Personally, I would avoid a concussive type of barefoot exercise but yoga helped me tremendously.

trubandloki
Feb. 22, 2013, 11:47 AM
I think some non concussive barefoot exercise is good to prevent it recurring again.

I am not sure this answers the question at all.

What exercises strengthen your foot in a way that helps this situation?

MistyBlue
Feb. 22, 2013, 11:48 AM
Hey, I have it too! Had it in both feet, have worked it out of the left foot after a while and still have it in the right foot. Not as bad as it was at first, but still annoying as all hell. Slowly getting better.

What worked for me was a combo of stair-stretches (heel drops/donkey presses) and toe curls. Stand on 1-2 thick books with just your toes off the front edge. Grip the book edges with your toes and slow count to 3, relax and slow count 3. Keep repeating. Stretches that area in both directions. I'd never heard of the toe curls before they told me. It's a definite help.

Also try heel stretches by sitting on the floor with legs straight out and a rope, blanket, towel, whatever looped around the ball of your foot and hold each end in your hands. Lift your toes/stretch heels and slowly add more "toe lift" pressure by pulling on the blanket/towel/rope. Also slowly rotate *only* your foot inward as you increase pressure. This directs the stretch right where it needs to be. (keep your leg flat, only rotatee the foot. You'll definitely feel it when you do it right, LOL)

My PT and rheum doc gave me these exercises/stretches for that. Both have said it takes time too. Both also said back sleepers can irritate it because they tend to sleep with their toes pointed. And my Muck Boots don't help due to lack of arch support. I'm supposed to put some arch support gel thingies in them, but keep forgetting to buy them.

And PF does indeed suck. Worst for me is getting out of bed in the morning, I looked foundered trying to make it to the bathroom. :no: Getting up after sitting a while needs a handful of steps to work it out a bit. But for the first few months I couldn't stand on my feet for more than 15-20 minutes at a time without it hurting either and that's not as bad as before now. (those gel-pro type mats helped in the kitchen)

HPFarmette
Feb. 22, 2013, 11:54 AM
I got it bad in both feet after starting work in a new building with horrible concrete floors and being very active on my feet in that building for 6 months. I am religious about wearing good supportive boots or shoes, and stretching. I also find that picking up things with my feet helps stretch!

Mozart
Feb. 22, 2013, 12:02 PM
I am not sure this answers the question at all.

What exercises strengthen your foot in a way that helps this situation?

Doing yoga just seems to bend and stretch the foot and use the full range of motion within the foot. I can't offer anything more specific than that I'm afraid, maybe wendy can. Calf stretches are the only specific thing I can offer.

http://www.active.com/women/Articles/5-Foot-Exercises-to-Improve-Your-Pace?page=2

I just googled exercises for the feet and found this.

Pony Fixer
Feb. 22, 2013, 12:04 PM
Thanks for the commiseration!

I just got the HTP heel inserts with the PF "Bar" yesterday. So far, so good. The good (but OTC) arch supports didn't help much.

I stretch, but will stretch more.
I apply Surpass most nights before putting on my boot.
I wear Danskos almost exclusively and find these shoes do best for long days on my feet.
I just got some new "socks" from Feetures that act like it's taped--holds the arch up. So far so good on that, too.

Wendy, I know what it is and how it starts--I am not overweight, nor did I change my routine exercise. However I DID walk around on a vacation weekend with cute but flat/cheap/nonsupportive sandals. Won't happen again.

I have not done the whole tennis ball/bottle thing, but I may start that as well.

Thanks again all!

NoSuchPerson
Feb. 22, 2013, 12:14 PM
However I DID walk around on a vacation weekend with cute but flat/cheap/nonsupportive sandals. Won't happen again.

OK, I swear I did not know that when I said that my pf is only a problem now when I do something stupid like walk up and down the boardwalk all day in flip flops. Hope you didn't think I was insulting you. :)

AppendixQHLover
Feb. 22, 2013, 12:21 PM
Yeah...I have it in my right foot. I had to stop wearing cheap flip flops. My orthro just about had a fit when I told her that summer time I live in Old Navy flip flops. I have very high arches and those have zero support.

My last time took a year to heal BUT I also ignored it to the point where I could hardly move my foot. I went to Orthro got the NSAIDs and got PT. It is considerably better now but if I wear the wrong shoes with no sarch support I feel it.

I stretch a lot in the AM, do the tennis ball under foot, water bottle that is frozen, and stay away from flip flops or bare feet. My sneakers cost way to much but I would rather walk. I have to look up the insert that I got in FL and wore. You can't exercise in them and they feel strange...but it was what worked when I didn't have insurance.

trubandloki
Feb. 22, 2013, 12:31 PM
Thanks for the link, Mo. Too bad all those exercises call for bare feet. I have been forbidden to do almost anything barefoot.

Mozart
Feb. 22, 2013, 12:58 PM
Thanks for the link, Mo. Too bad all those exercises call for bare feet. I have been forbidden to do almost anything barefoot.

That is the weird part of it. The (very good) athletic therapist (whose office, I will say, made and sold the orthotics to me) said NO BAREFEET

The dr. of kinesiology that I spoke to (was taking an exercise class that he was teaching) promoted exercising in bare feet. Totally contradictory to what I was told. I decided to hold off until my feet were doing better than incorporate some barefoot stuff. YMMV but I really felt it made a difference to my outcome and that it (together with diligent calf stretches) has prevented a recurrence.

My GP, who is a marathon runner, was very meh about the whole thing. He said research shows that there is no one "cure" and that, whether you do this, that or nothing...it takes about a year to totally clear up and you basically suffer until your feet get stronger. Gee thanks. I did the athletic therapy anyway. Maybe he was right, maybe he was wrong. Who knows. I figured I would do what made sense to me.

AppendixQHLover
Feb. 22, 2013, 12:59 PM
OH the inserts are the Happy Feet ones. They are awesome!

I did find out that the bone in the back of my ankle is funkily shapped so most likely..I will need surgery to correct it. Yeah me.

nhwr
Feb. 22, 2013, 01:06 PM
I think I got PF from running in Nike Free running shoes. They are supposed to be the closest thing to running barefoot. My ankles and feet on top got super strong but the soles of my feet would cramp. Then one day, the cramp just wouldn't go away.

I do a lot of yoga barefooted (on wrestling mats) but for everything else I wear shoes.

Pony Fixer
Feb. 22, 2013, 01:44 PM
OK, I swear I did not know that when I said that my pf is only a problem now when I do something stupid like walk up and down the boardwalk all day in flip flops. Hope you didn't think I was insulting you. :)

I was not offended. It was more of a "me too".

sophie
Feb. 22, 2013, 01:58 PM
I *thought* I had PF 2 years ago, but after talking to several people I don't think it was: for me, it wasn't worst in the morning. It was like stepping on a very sharp stone (placed in the middle of the arch) all of the time. No relief with stretching etc. Icing it helped a little but not much.
What helped the most was inserts with arch support in ALL of my shoes. No more barefoot, flip flops, no more shoes with no support. Now I have inserts in all of my shoes except my Asics sneakers and some of my Ariats, which have very good support.
What a pain it was. It lasted 6 months of the Spring - Summer. Fortunately, I could still ride my horse, ride my bike, and swim with very little pain, so I did that.
Walking was excruciating. I think maybe it was a bone spur...

hastyreply
Feb. 22, 2013, 04:15 PM
I had a pretty good case of PF a couple of years ago. I did the exercises and got some of the expensive pads for my shoes. What seems to have helped me the most is getting rid of any shoes that aren't comforable, no matter how cute they are :(, the shoes I spend a long time standing in, be sure they are roomy ( going a 1/2 size up ). For awhile I wore those rocker shoes that were suppose to firm your behind, they made it so my weight was not resting on my heels when I stood or walked. Also something that has made a big difference for me is really good socks. I just wear hiking socks, the kind with cushion bottoms, usually med weight but I have some light weight and heavy weight ones too. I've learned that if shoes aren't comforable from day one to get rid of them. I do have a couple pair of nice shoes to wear for short periods of time for dress occasions.

Mine rarely bothers me, even after a long day standing in the lab at work. Of course my shoes and socks have gotten more expensive and less fashionable but I'm old and no one is looking to me for fashion statements. I try to plan ahead and where suitable footwear for the activity.

Bells
Feb. 22, 2013, 04:49 PM
I've been wearing these at home all the time - no walking barefoot on our tile floors: http://www.zappos.com/orthaheel-relax-slipper-black-terry They've helped so much that I bought a pair of their shoes too. 40 heel stretches 4x a day and also calf rises seem to help me though I don't do them as much as heel stretches. I think I am starting to see the end of it.

JeanM
Feb. 22, 2013, 07:21 PM
I have some Orthaheel "sandals" (the ones suitable as casual wear, not the slippers) that provide great support for my P.F./flat arches. I plan to look into some Orthaheel slippers too (thanks Bells!)

I have found that deep tissue massage on my feet helps somewhat, as does being very careful about my footwear (including putting orthotics in my slippers). No more barefooting for me, unfortunately!

along the lines of rolling a ball under foot, I have found that the MELT Method ball set helps greatly: www.meltmethod.com/

Sannois
Feb. 22, 2013, 08:35 PM
YES!!! Been several years since I had a problem, Awesome Foot doctor, who just had me do stretches and wear inserts. I have a heel spur that would make your hair stand on end. But no pain. Riding with your heels down really helps. Not walking barefoot, Wearing good arch support.
I also have the worlds FLATTEST feet, If you saw my feet you would fall down laughing, Caveman feet! :D

Unfforgettable
Feb. 22, 2013, 11:21 PM
I tried the inserts...several kinds and expensive... for several years, with minimal success. Stretching helped, but still had problems. And then I started....against all podiatrist advice...wearing Vibram Fivefingers. I started slow, and now except for occasions when I have to wear shoes/boots, like around the horses or in very cold, snowy conditions, I am wearing the Fivefingers or I'm barefoot. I think I'm up to six pair. The pain went away over the break-in period of a couple of months and for the last three years I have had no foot pain at all. None...gone. As is the lower back pain I dealt with forever.

Pony Fixer
Feb. 23, 2013, 09:02 AM
Well, a quick update...

I just got the HTP inserts Thursday, and wore them all day Friday--long day on my feet. I was away from home overnight last night, and dreaded waking up with horrible pain since I wouldn't have my boot on all night. Sat up in bed, quick stretch and walked to the bathroom with NO PAIN!

I know it's still a long way until all healed, but this gives me hope that finally a combination of things may be helping!

Tom King
Feb. 23, 2013, 02:15 PM
I've had it for a long time. Find shoes that give the support you need under your metatarsal arch, and it goes away. I live in Nike Air Max 95 running shoes that have the separate air bag under the metatarsal arch, and can run, or walk 36 holes of golf with no pain. These shoes have sort of a cult following, so they have continued to manufacture them since 1995, fortunately. You can even order them from Nike in any color or combination of colors that you want. If I put on other shoes for the 75 foot walk to the barn, my feet hurt.