[M.K.Smith]

Anybody have any suggestions that will make it go away???

I'm tired of my heel hurting and I want to start jogging again. I'm hoping to be able to run (well more like jog) the 5K for Philly LiveStrong Challenge & Miles for Melanoma of DE 5K. But at the rate I'm going, I won't be able to walk come August... at the gym I've backed off to doing nothing on the treadmill... mostly rowing machine, bike, or eliptical.

So far I've tried:

icing it... nothing
anti inflammatory meds (helps while I'm on it, but then flares right back up)...
taping it helps... but it's a temporary fix...
orthodics have fixed one foot... not the other...
cortisone shot on friday... so far I'm not seeing much improvement...

Ideas?

[She's Pure Gold]

Massage therapy and/or Physical therapy. If you go the massage route, look for someone who does sports massage and has experience with PF. You need to address the problem- the muscle/tendons. Then also figure out the cause (shoes? shape of foot?) so it doesn't come back.

[wsmoak]

Wear really good shoes. (It was New Balance 608's for me, something else might work better for you.) Replace them religiously every six months, even if they don't look worn out. NEVER go barefoot, especially not on hard floors.

Cortisone shots didn't work for me, but it did eventually go away, or get to the point where I could get out of bed in the morning without incident when my not-awake-yet self hit the floor heel first and crumpled.

[chemteach]

Mine took several months to go away. But, it has never returned!

[Quin]

Mine took several months to go away. But, it has never returned!

What did you do/change?

Timely topic - i've just developed it myself in my left heel. I'm trying a variety of OTC orthotics, Dr. Scholls et al, as I read that the custom orthotics normally do not produce much different results. Rode yesterday with the inserts and was very comfortable, but will consider buying my next paddock boots a half size bigger. Have not yet attempted the tall boots. Am thinking half a size up PLUS zipper backs rather than pull-ons.

Dang it, I LOFF to go barefoot in the house. Especially all summer. Do I have to keep my feet in socks and shoes permanently? Are there at least any sandals that work?

[littleum]

Arch support socks, sneaker inserts and I tape my arches with Vetwrap.

[Zu Zu]

Am flex and hold exercises before getting out of bed ~ while watching TV & anytime to stretch that tendon/ligament out ... the best thing is a wear -to-bed device that holds your foot in the flexed position all night - be patient takes months to completely disappear ~ as me how I know.

[M.K.Smith]

Am flex and hold exercises before getting out of bed ~ while watching TV & anytime to stretch that tendon/ligament out ... the best thing is a wear -to-bed device that holds your foot in the flexed position all night - be patient takes months to completely disappear ~ as me how I know.

I've heard about those things that you wear to bed, but I'm afraid I wouldn't be able to sleep with one on... I can't wear an eye mask because I find it too distracting.

[Zu Zu]

Perhaps then wear it in the house at other times to acclimate to it and then try to sleep while wearing it .. It will make a huge difference and the problem will disappear quicker if you can wear it all night.

[M.K.Smith]

Has anybody tried these? I came across it while looking to see if there was such a thing as recommended shoes

Heel Seats http://www.footcareexperts.com/HTP_H...ats_p/2495.htm

This is what I came across as far as shoes... I pronate when I walk, too... so I don't know if I'll be able to find something that works for both... lol... right now I'd just be happy to not have my heels kill me

http://www.healthyshoestore.com/cond...fasciitis.html

http://www.nextag.com/best-shoes-for...is/search-html

http://www.nbannapolis.com/new_balan...-43_45_55.html

[msj]

With PT it will go away BUT you have to be religious about doing the exercises.
Here are the exercises I did. Good luck.

Towel Stretch

Sit on the floor with your legs stretched out in front of you. Loop a towel around the top of the injured foot. SLowly pull the towel to keep your body straight. Hold for 15-30 sec, then relax. Repeat 10 times

Calf/achilles stretch

Standing facing a wall. Place your hands on the wall chest high. Move injured heel back and with the foot flat on the floor, move the other leg forward and slowly lean toward the wall until you feel a stretch through the calf. Hold and repeat.

Stair Stretch

Stand on a step on the balls of your feet, hold the rail or wall for balance. Slowly lower the heel of the injured foot to stretch the arch of your foot.

Toe Stretch

Sit on the floor with the knee bent. Pull toes back on the injured foot until the stretch across the arch is felt. Hold and repeat.

Frozen can roll

Roll your bare injured foot back and forth from the tip of the toes to the heel over a frozen water bottle. This is a good exercise after activity because it not only stretches the plantar fascia but provides cold therapy to the injured area.

[nuts4cowboybutts]

Had that in both feet for a long time. It was misery.

I had special orthotics made by the podiatrist. Over time, those worked.

In the meantime, we had a trip to Europe planned, and I knew I wouldn't be able to walk. I had cortisone injections in both feet and the doctor gave me some tablets to take as well. The cortisone injections began to work in about three days so I was able to walk without much pain on our trip.

[myrna]

2 extra strength ibuprofen (800 mg) every morning and good shoes.no more bare feet or flip flops for me.

[Emryss]

Ugh. I hate it when my "plantars start fasciiting". I once wrote here, long ago, (very long ago!) that I had foundered because my doc told me to never go without shoes, have supports put in my shoes, and take anti-inflammatories. Sounds like founder to me...

I kept a drinking bottle in the freezer and would roll my foot on it, to massage and ice my foot. I also would scatter marbles and pick them up with my toes and drop them in a can - that was suggested by a friend. It still took months for my feet to calm down. Good shoes and firm arch supports have made a world of difference. I use Birkenstocks for slippers. Sometimes I have a flare-up, but not very often any more.

[AppendixQHLover]

I had it in one foot more than the other.

http://happyfeet.net/

I got these inserts and OMG..it felt better in a couple of weeks.

[citydog]

Massage therapy and/or Physical therapy. If you go the massage route, look for someone who does sports massage and has experience with PF. You need to address the problem- the muscle/tendons. Then also figure out the cause (shoes? shape of foot?) so it doesn't come back.

Get a PT who isn't afraid to really get in there and *dig*.

If you read some of the shoe reviews on Zappos, you'll find a lot of people will comment on suitability for plantar fasciitis. Merrell, Keen, Birkenstock, Dansko, Chaco and New Balance tend to be among the helpful brands for PF.

[Bogie]

Birkenstocks made a huge difference for me. I had it in one foot. I wore the birki sandals in the house and the clogs outside until the weather got warm.

[saultgirl]

I had it for months and months before I went to a podiatrist. (I had been trying to ice it, wrap it, etc myself).

She gave me prescription ibuprofen, and instructions to ice it at least twice day, and *rest* it for at least a week to allow it to heal a little bit, while waiting for the custom orthodics to come in. She said a huge part of the problem is that it starts to heal and then it gets re-injured over and over by walking on it. I followed these instructions and have been using the orthodics.

And I am never, EVER barefoot, except in the shower!! Never! I do have pain if I am barefoot (if I go to someone's house I feel weird about bringing an extra pair of shoes) but it's not really a problem.

Getting orthodics was the best thing ever. I tried all the over-the-counter dr. scholls, etc.

[babecakes]

Surgery. I had one heel done, then the other several years later. The second surgery was easier and a lot less recovery than the first. And that was yrs ago so the surgery is probably even better now. They go in from the side between the layers and don't have to cut thru anything.

I've never had any problems since those surgeries - and both heels did not happen at the same time.

I had a very good innovative foot surgeon. He is outstanding, he's nationally known for saving diabetic's foot problems too.

[Mara]

I've heard about those things that you wear to bed, but I'm afraid I wouldn't be able to sleep with one on... I can't wear an eye mask because I find it too distracting.

The only person I know who tried that sock said it didn't work for him.
He managed to accomplish, several months later, the same results he'd have gotten from surgery. He stood up on his bike pedals, pushed down on the one side, and rrrriiiiip.
Not recommended, but he hasn't had any problems since!