Plantar Faciitis

I just started having problems with it a couple weeks ago. Any advise on how to get it under control. Wife is going to a chiropractor for hers and is slowly getting some relief.

Got some arch support insoles cleared mine up.

Foot and ankle specialist. Don't mess around if you can afford to go.

Freeze a bottle of water, then roll your foot over it.

Also, rest, rest, rest.

Really the frozen bottle of water works! Just don’t fill all the way and leave the cap open so it doesn’t burst while freezing. When I was running 8 or so miles a day and had plantar fasciitis, it worked wonders.

i went to walmart and bought a pair of dr scholls Plantar Faciitis relief insoles. pretty cheap. cut them to size and the relief was immediate

frozen water bottles


I had the steroid injection and it didn't really help that much


very good walking shoes I like New Balance 608

stretching on the bottom stair , frequently

if you stand often make a incline box so that your heals are lower than the toes

wear shoes basically from the time you step out of bed till you get back in with the shower the only exception

and rest it is really hard mine would often flair up in late summer how do you stop and rest with all that going on

you need to stretch the tendon but also not inflame it any more either part of why the frozen water bottle works

High quality footwear

High quality fish oil and a baby aspirin

I used Spenco moldable insoles. I did all the stretches and massages that were prescribed to me with some results, but when i got the insoles they cleared it up fast.

Ice therapy and arch supports.

Arch supports clear mine up usually

Go to a good podiatrist, forget the chiropractor. Get some custom orthotics and get on with life. I have been living with it for 35 years, without orthotics I wouldn't be able to function normally.

Go to podiatrist the foot docter an keep go, I went podiatrist off an on for years, shots, 2 surgeries, 1 the real surgery an other electronic shock that worthless an ins try not pay an lucky sign paper say only pay $500 an ins say experimental surgery , spent $1000s at doc with ins, went new one just start after go other one an was quack worthless doc know nothing , got things built out in shoes that they make molds out feet to make, ins pay none that an back 20 years ago it was $500, I still have them in work boots, yes it hurts bad what u got an suffer with it on an off for years, finally gone except occasional flare up, it can get so bad that u can't hardly walk

As has been mentioned, a professionally fit shoe insert will do wonders. Get inserts for every pair of footwear you have. Don’t forget to get inserts for your hip boots/waders too…or whatever you where to check your trap line.

Plantar fasciitis has a bad habit of flaring up when you’re trapping hard. Sometimes just the thought of getting out of bed can be miserable. Before you get out of bed, take a few minutes to stretch your feet straight forward and then straight back. Hold the forward position for 10 seconds, then hold the straight back position for 10 seconds. Repeat multiple times. Your first step out of bed should be onto a pillow on the floor. Stand on that pillow for 15-20 seconds to let you foot muscles finish stretching. This routine helps a lot when you are hitting it hard.

Before bed, stand on a triangle wedge platform that will flex your feet and ankles. Set it near a wall so you have something to balance with. I’m sure you could google this to find an example of the platform I’m talking about…kind of hard to explain. I built my own out of plywood.

A bad case of plantar fasciitis doesn’t go away overnight. It takes time…but it will get better!

The biggest thing to keep it from happening again, once it clears up from stretching, insoles and or therapy is to untuck all the covers at the end of the bed. You don't want your feet and toes held in a downward position., or your feet and calf muscles will not relax and will continue to knot up. If you're a stomach sleeper you'll have issues with it a lot. It sounds crazy but as a stomach sleeper myself I have to sleep with my feet hanging off the end of the bed. As long as I do that I don't have issues anymore.

Great tip!

Ya I rember that when get out bed morning , can't stand foot, it could take years go way, flare up an someday go away

gonna need some high quality TP for that fish oil...

I had two pairs of custom orthotics through the Sports Medicine/Chiropractor at work. One pair was for my work boots and one pair that I rotated amongst my various sports shoes depending on what season we were in.

I let mine get pretty bad. I went through physical therapy and that helped for awhile, but ended up getting a cortisone shot for relief. I am now a firm believer in stretching my feet every morning and wearing orthotics. Also getting new boots every year.

These are the orthotics I use:

It's 1 cap less than the size of an m&m ....not cheap though

I had it for a short time as a result of an injury to the right side. The foot doctor gave me one of these and told me to do the exercises mentioned above with the water bottle and tennis ball.





It is a PitA to walk in when you have to get up to pee.

my DR likes to make them from the water activated fiberglass cast material , if you think yours is hard on off and walk , I had to hold mine on with an ace bandage

I only used it for a little while had almost forgotten about it

I would try something more like this than something that involves an ace bandage https://www.amazon.com/Fasciitis-Or...hy=9018876&hvtargid=pla-814313166947

Stretch it when you can, ice bottle/tennis ball can work. It's a pain management thing, you won't do damage by "powering through" but believe you me, I know it can hurt! Rest when you can, ice if you feel inclined, and don't discount a good compression sock designed for it. The night brace works too, but it always made my toes go numb, so I quit using it. Best of luck!

several exercises that you can find online, stretches, rolling a bottle, pulling a towel etc. I did these a lot while setting at desk at work. and good shoes/boots with good insoles cleared mine up. Not saying it works for everyone but did for me. I'm a stomach sleeper and started hanging feet over the end of the bed , I think that helped

Thank you everyone for your advise, glad to know I got options. Been doing the stretching and ice in the evening. Switched from my work boots to more comfortable shoes for work. I’m getting a new knee a week before Christmas on the same leg as my bum foot so getting around has been a challenge.

https://www.amazon.com/Dr-Scholls-FASCIITIS-Orthotics-Fasciitis/dp/B01MPYEAI5?th=1

before you spend a bunch of money try these

arch support to relieve tension on the tendons in your foot

Had shots and boot like 10 years ago, frozen water bottle worked, stretching worked and installed SPENCO max arch supports in ALL boots, shoes, and even slippers. Never came back. Trying to get all the miles u can from old shoes and boots with broken down arch support is usually the cause. Along with increase in wgt as u age.

The first time I had plantar factitis I suffered for months, it got pretty bad. I finally did some serious research and bought this. It's the Ossur Formfit Night Splint.





The pain was gone within a week of wearing the boot every night when I went to bed. Years later I got it in my other foot. I started wearing the boot at night right away and the pain was gone in about a week.

Now when I feel a little irritation after a long day on my feet I stretch by putting just my toes on the edge of a step and letting my heels hang down while holding the door frame. It feels good on the calves and stretches the plantar fascia. I haven't needed the boot in years.

I don't know if all or any of the other stuff suggested in this thread works or not, but I know the boot does.

Danny’s on the money with these!

Been dealing with it for years. Above advise is sound. See a podiatrist, get orthotics and wear good shoes. My doc also recommends new balance sneakers

I did the stretching and iced water bottle thing and got rid of it in time.

^^^^ did wonders for me too.

I mentioned having it to my chiro and whatever he did made it go away the next am when was it usually the worst.Hasn't come back going on 2 years. It was very uncomfortable for several months prior.

My foot doctor told me pretty much what has been said except he wants me in a higher heeled boot like a western or logger style boot he said it would relieve the pressure and so far it’s worked, but in a previous thread of mine I’m going to go with nicks boots when harvest gets over I’m going to start this process.

Got the dr shoals inserts today and the ice bottle is in the freezer. Will make a podiatrist appointment if I don’t get some relief soon. Thank you everyone

That's what I tried first. Went from roper heel to full packer heel. It actually made things worse until I realized the flat insoles were the probable problem. Got some insoles with strong arch support and it cleared up.

I believe mine was tendon injury due to the heel/arch getting stretched out of whack and wouldn't clear up until I took some pressure off by supporting the arch better.

My son has it. Plays high school football.
He does the frozen water bottle thing. Bought him insoles and arch supports.
It seems to help.
Stretching is always good.
Unless you rest it, it won't go away for awhile.

I believe my initial injury was caused from hanging off ladders with the ball of my foot on the rungs letting the heel tendons get stretched.

Stretching of the calf muscles is one of the most effective ways to heal it.

This. Had it so bad getting out of bed was difficult. Arch supports & stop wearing shoes far beyond their life. New shoes, grab the heel and toe and twist. Pick a brand that is most resistant to twist. now all will twist if you really bear down, but you are looking for the degree. Normally that means new balance sneakers in the 4 or high series. Always tempted to buy shoes on sale or keep wearing a comfortable shoe but my feet just about tell the day they start to wear out. Last hunting shoes I bought were Keen. Definitely a higher price tag on those but real good. Lasted a long time.

I had a similar experience. I went to a podiatrist who diagnosed me with the same ailment. He was going to measure my feet for shoe inserts that cost around $300. My insurance would have covered about 20% of that.
I bought exactly what you did, the Dr. Scholls inserts, trimmed them to fit my shoe size, and my feet have never felt better. I think I paid around $20 for the two pair.

Several people have recommended New Balance sneakers. I live in the sticks and would need to order them online. Any particular model to get? My feet are a wreck.

I wear New Balance. They have different soles (lasts) for different sized feet in their catalog. I have a large toe box and normal instep and heel. You don't find those in a box store, only online.
But get arch supports to put in them.

My wife has it. She buys shoes from appalachian running company. She loves them but wont tell me how much $ they are. Hers normally acts up when theres house work that needs done?