I've had it for about 3months. It isn't terribly painful, but annoying and altering my stride. I've been rolling my foot with frozen water bottle, stretching my Achilles. I have no health insurance, so doctor is out of the question.
Do you know any other tricks to rehab this?
plantar faciitis will not go away! Any tricks you used to get rid of it?
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Took me a year to get rid of it in my right foot a few years ago. Currently fighting it in my right foot.
For me I roll hard with a golf ball to break up the scar tissue. When I get up, before I run, after I run, before bed and any other time it starts to get tight.
I also sleep with the Straussburg Sock sometimes, but I really hate that thing.
Others have posted some exercises like pulling a towel on the floor by scrunching your toes or stretching it against a wall.
http://www.letsrun.com/forum/process_search.php?search=plantar&search_time=0 -
stretch your foot like this http://www.aafp.org/afp/2005/1201/p2237.html#afp20051201p2237-f1 a lot
get a night splint
get a home stim kit -
What kind of stim should you do for PF? Calf muscles? Arch?
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i do arch, heel and achilles. just focus on where it hurts
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I wore a boot when I slept. By far the most helpful thing I did to get rid of it.
There are PT exercises that you can do to strengthen the tendons around the PF. I didn't know about them when I had it, but others I've talked to said that the exercises were the thing that really did the trick. Might need to go to a physical therapist to find out what the most helpful exercises are. -
Take the homeopathic remedy Rus Tox strength 200c.
Please thank me when this clears up the problem.
Big Stick. -
I had it twice.
Two things: 1) strengthen the bottom of the foot with toe crawls and 2) stretch at least 4 times/day (morning, noon, dinner, before bed) by sitting on my heels (squatting) while on my tip toes (if that makes sense); rock side to side and forward and backward (the full range of motion).
Whenever I feel a twinge, I do my toe crawls and stretches--so far, so good for about 2 years now
I tried all the things that have been posted; this is what worked for me. Good luck! -
Resting didn't help my PF much at all, so I just ran on it. I started doing a mile of barefoot running in grass every day after my runs. Also did the toe-scrunch with a towel exercise and massaged with a golf ball.
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Orthotics for me. End of in injury, end of story.
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I work at a sporting goods store and we specialize in running shoes. When customers come in with the same problem we usually suggest buying SuperFeet insoles. They cost about $35 to $40 dollars but last for a couple of years. They are designed to help people with plantar faciitis. www.superfeet.com
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Stretching out my calves 3x a day worked for me. A fried swears by The Sock.
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Had it in both feet for 4 months. The cure is anti-inflammatory. Take it for about 2 weeks, stretch your heel when you get out of bed, and mostly ignore it and it will cure.
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Everything on here is great...At my store i strongly recommend the night splint or strausberg sock... The reason for this is that your foot heals at night in the wrong place for the 6-8 hrs when you sleep..So you tear the muscle in the morning when you wake up...Only makes it worse..Feel better
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Didn't we just have a discussion about this the other day? Anyhow, I agree with all other posters. Especially about the orthotics and night splint, that did the trick for me.
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its pretty simple. get a rigid arch insole. the brand 10seconds makes a really good one. and a new pair of shoes that are right for your arch type. do those two things plus stretching your calves, icing it, and massaging it with a golf ball should do the trick.
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I tried everything that is posted and nothing worked until I went to a podiatrist who fitted me with custom orthotics. That was 6 pain free years ago. You might try that.
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Strengthening the calf muscles with toe raises seemed to really help me over a period of a few weeks. Also, when you do the toe raises from an elevated surface you also will feel a stretch in the tendons of the foot.
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steves10 wrote:
I tried everything that is posted and nothing worked until I went to a podiatrist who fitted me with custom orthotics. That was 6 pain free years ago. You might try that.
This will cure your problem forever. I'm talking 26 pain free years. -
I changed shoes. Then I changed all of my casual/work shoes and my hiking shoes. I could feel the difference withing about two days. (the recovery to painfree running took longer)