Plantar Fasciitis (pain in sole of foot)
Discussion
Any sufferers on here?
For years I’ve sometimes had pain in the sole of my foot when getting out the of bed and taking the first few steps. Pain soon disappeared and I’m back to normal. Never thought anything about it.
Then this morning my foot was in absolute agony when walking, and the pain remained all day making walking extremely difficult and unbearable. Still hurts now as I lay in bed. Some friends say it’s ‘plantar fasciitis’ which they’ve had themselves, cured by wearing special insoles.
Anyone got experience of this and have any advice to get me walking again please?
For years I’ve sometimes had pain in the sole of my foot when getting out the of bed and taking the first few steps. Pain soon disappeared and I’m back to normal. Never thought anything about it.
Then this morning my foot was in absolute agony when walking, and the pain remained all day making walking extremely difficult and unbearable. Still hurts now as I lay in bed. Some friends say it’s ‘plantar fasciitis’ which they’ve had themselves, cured by wearing special insoles.
Anyone got experience of this and have any advice to get me walking again please?
Had it for years due to my standing up job.
Found strapping the feet, there are videos online that show how helped a lot.
There are specific exercises you can do that are very helpful alleviating the pain.
The rolling of ball under foot for a few minutes daily is Particularly effective.
As is using a foam roller to stretch the calf.
My case however, was unfortunately too far gone. I had to be given steroid injections in both feet.
And eventually, shock therapy.
That, coupled with no longer wearing shoes (I only wear Adidas ultra boost trainers now), stopping running. Having sit down breaks during the day.
And losing a fair bit of weight have made it pretty much disappear for the last 2 years.
Sorry for the long post.
It's a topic with a lot of further reading required.
Found strapping the feet, there are videos online that show how helped a lot.
There are specific exercises you can do that are very helpful alleviating the pain.
The rolling of ball under foot for a few minutes daily is Particularly effective.
As is using a foam roller to stretch the calf.
My case however, was unfortunately too far gone. I had to be given steroid injections in both feet.
And eventually, shock therapy.
That, coupled with no longer wearing shoes (I only wear Adidas ultra boost trainers now), stopping running. Having sit down breaks during the day.
And losing a fair bit of weight have made it pretty much disappear for the last 2 years.
Sorry for the long post.
It's a topic with a lot of further reading required.
Yes.
Buy better shoes.
Orthopedic ones are good. Sketchers trainees also good.
Buy a pair of plantar faciitis socks. Best thing I bought go get over it.
https://www.amazon.co.uk/dp/B01KV4HL4M/ref=cm_sw_r...
Ibuprofen to combat the swellimg and paracetemol in the mornings to get over the pain.
Buy a tennis ball and roll it under your foot daily whilst watching tv or such like.
It will take weeks rather than days to go away.
Buy better shoes.
Orthopedic ones are good. Sketchers trainees also good.
Buy a pair of plantar faciitis socks. Best thing I bought go get over it.
https://www.amazon.co.uk/dp/B01KV4HL4M/ref=cm_sw_r...
Ibuprofen to combat the swellimg and paracetemol in the mornings to get over the pain.
Buy a tennis ball and roll it under your foot daily whilst watching tv or such like.
It will take weeks rather than days to go away.
Do you do lots of exercise? Have you recently changed shoe? Or are you overweight?
In general, there's a reason for PF.
You can strengthen the calves, and the arches, and insoles will help, if well fitted. But the first thing I would do is get your normal daily shoe, remove the insole and walk around like that for a few days.
I've had bouts of PF over my life and they have always been due to over extertion and knackered footwear, or occasionally legs.
Your body should be ideally designed. The PF will be a man made issue, unless you have a structural issue.
In general, there's a reason for PF.
You can strengthen the calves, and the arches, and insoles will help, if well fitted. But the first thing I would do is get your normal daily shoe, remove the insole and walk around like that for a few days.
I've had bouts of PF over my life and they have always been due to over extertion and knackered footwear, or occasionally legs.
Your body should be ideally designed. The PF will be a man made issue, unless you have a structural issue.
PF is usually down to tight calves and achilles. It typically flares when you start doing something different and as above, over exertion.
You may do 15k steps everyday, but if the other 22 hours are spent sitting down or asleep in bed, your feet will be pointing downwards for the vast majority of your life. As a result your calves and achilles will shorten. That's why it hurts more first thing in the morning.
Orthotics absolutely help. I don't have PF at the moment, but even today I knew I would be on my feet for 6 hours so switched my orthotics into the shoes I wore and I know I'll be ok. I use these: https://www.amazon.co.uk/gr8ful%C2%AE-Orthotic-Fas...
Rolling your feet over a deodorant can/hockey/spiky ball all help relieve the symptoms but don't solve the issue.
The key is your big toe believe it or not. Calf and achilles stretches all help (hanging your heels off the back of a step and lowering them below the balls of you feet for example), but they only tackle one end of the problem. You have to stretch your big toe as well.
Place the ball of your foot hard against the bottom of a step/kerb/stair/whatever so that your big toe is pointing straight up in the air. Slowly bend your leg forward to stretch your calf and your toe and you will immediately feel it in your foot. Bend at the knee (sissy squat) beyond your foot (hence the need for a step rather than a wall) to increase the stretch. You will feel this stretch moving down your calf and also increasing the stretch on your toe.
As I say, you'll know the moment you stretch your toe that this is the issue. This guy's video is as good as any other: https://www.youtube.com/watch?v=4sjUusE-7sk
You may do 15k steps everyday, but if the other 22 hours are spent sitting down or asleep in bed, your feet will be pointing downwards for the vast majority of your life. As a result your calves and achilles will shorten. That's why it hurts more first thing in the morning.
Orthotics absolutely help. I don't have PF at the moment, but even today I knew I would be on my feet for 6 hours so switched my orthotics into the shoes I wore and I know I'll be ok. I use these: https://www.amazon.co.uk/gr8ful%C2%AE-Orthotic-Fas...
Rolling your feet over a deodorant can/hockey/spiky ball all help relieve the symptoms but don't solve the issue.
The key is your big toe believe it or not. Calf and achilles stretches all help (hanging your heels off the back of a step and lowering them below the balls of you feet for example), but they only tackle one end of the problem. You have to stretch your big toe as well.
Place the ball of your foot hard against the bottom of a step/kerb/stair/whatever so that your big toe is pointing straight up in the air. Slowly bend your leg forward to stretch your calf and your toe and you will immediately feel it in your foot. Bend at the knee (sissy squat) beyond your foot (hence the need for a step rather than a wall) to increase the stretch. You will feel this stretch moving down your calf and also increasing the stretch on your toe.
As I say, you'll know the moment you stretch your toe that this is the issue. This guy's video is as good as any other: https://www.youtube.com/watch?v=4sjUusE-7sk
Thanks for the help.
It has dawned on me that around 10 years ago I was literally crippled with back pain and in desperation saw a chiropractor who diagnosed a fallen arch in my right foot as the cause. He manipulated my foot for a few minutes and the back paid went instantly and I could walk again. I had some bespoke orthotics made and all was well. So my current pain must be related to that?
I’ve ordered some 3/4 orthotics and socks linked to earlier and the wife ordered me a pair of Sole Mate insoles too. I’ll see how I get on, in the meantime I’ll try the exercises that have been recommended here. I’m considering returning to the same chiropractor seeing as he worked miracles for me years ago.
As a side, I have arthritis in the same knee so maybe I have been walking differently to compensate for that pain?
It has dawned on me that around 10 years ago I was literally crippled with back pain and in desperation saw a chiropractor who diagnosed a fallen arch in my right foot as the cause. He manipulated my foot for a few minutes and the back paid went instantly and I could walk again. I had some bespoke orthotics made and all was well. So my current pain must be related to that?
I’ve ordered some 3/4 orthotics and socks linked to earlier and the wife ordered me a pair of Sole Mate insoles too. I’ll see how I get on, in the meantime I’ll try the exercises that have been recommended here. I’m considering returning to the same chiropractor seeing as he worked miracles for me years ago.
As a side, I have arthritis in the same knee so maybe I have been walking differently to compensate for that pain?
Edited by LeadFarmer on Sunday 29th August 09:36
It may be your back causing your foot pain or your foot pain causing your back pain. Either through compensation. Or your knee affecting both
You’ve obviously got specific issues so there’s a limit to what we can say on here other than to see a physio who will look at you properly. Try and get a recommendation for a good one.
Good ones are worth their weight. It’s amazing how long we go through life not actually understanding how our bodies work or how we’re using them when we move. Physios can help you understand that.
You’ve obviously got specific issues so there’s a limit to what we can say on here other than to see a physio who will look at you properly. Try and get a recommendation for a good one.
Good ones are worth their weight. It’s amazing how long we go through life not actually understanding how our bodies work or how we’re using them when we move. Physios can help you understand that.
I suffered with both feet for about a year. Calf stretches helped as did finding the right orthotic insoles after much experimentation. But that was just managing around the problem.
I started a weekly Pilates lesson about two years ago and mentioned the problem at the assessment session. The teacher told me to bin the orthotics because they would get in the way of training my muscles to work the right way.
Three months into the Pilates and the PF went away and has never returned . I put it down to the traction exercises that really rip into the calf muscles and the floor exercises that stretch the toes. I thought I had been stretching the calf muscles at home but It became obvious that I was barely scratching the surface compared to the range of motion that a good teacher can force you into. Can’t recommend it highly enough.
I started a weekly Pilates lesson about two years ago and mentioned the problem at the assessment session. The teacher told me to bin the orthotics because they would get in the way of training my muscles to work the right way.
Three months into the Pilates and the PF went away and has never returned . I put it down to the traction exercises that really rip into the calf muscles and the floor exercises that stretch the toes. I thought I had been stretching the calf muscles at home but It became obvious that I was barely scratching the surface compared to the range of motion that a good teacher can force you into. Can’t recommend it highly enough.
Hang On said:
I started a weekly Pilates lesson about two years ago and mentioned the problem at the assessment session. The teacher told me to bin the orthotics because they would get in the way of training my muscles to work the right way.
Interesting. How did you go about finding out about that course please? Who runs them? Thanks Hang On said:
I suffered with both feet for about a year. Calf stretches helped as did finding the right orthotic insoles after much experimentation. But that was just managing around the problem.
I started a weekly Pilates lesson about two years ago and mentioned the problem at the assessment session. The teacher told me to bin the orthotics because they would get in the way of training my muscles to work the right way.
Three months into the Pilates and the PF went away and has never returned . I put it down to the traction exercises that really rip into the calf muscles and the floor exercises that stretch the toes. I thought I had been stretching the calf muscles at home but It became obvious that I was barely scratching the surface compared to the range of motion that a good teacher can force you into. Can’t recommend it highly enough.
100%I started a weekly Pilates lesson about two years ago and mentioned the problem at the assessment session. The teacher told me to bin the orthotics because they would get in the way of training my muscles to work the right way.
Three months into the Pilates and the PF went away and has never returned . I put it down to the traction exercises that really rip into the calf muscles and the floor exercises that stretch the toes. I thought I had been stretching the calf muscles at home but It became obvious that I was barely scratching the surface compared to the range of motion that a good teacher can force you into. Can’t recommend it highly enough.
Anything that forces you to understand how we actually move our bodies as opposed to how we think we do can only help us.
Ps; Pilates is a b
h! 
LeadFarmer said:
Any sufferers on here?
For years I’ve sometimes had pain in the sole of my foot when getting out the of bed and taking the first few steps. Pain soon disappeared and I’m back to normal. Never thought anything about it.
Then this morning my foot was in absolute agony when walking, and the pain remained all day making walking extremely difficult and unbearable. Still hurts now as I lay in bed. Some friends say it’s ‘plantar fasciitis’ which they’ve had themselves, cured by wearing special insoles.
Anyone got experience of this and have any advice to get me walking again please?
A problem that's quite common amongst MS sufferers and one my wife is regularly plagued by who suffers from the condition (MS).For years I’ve sometimes had pain in the sole of my foot when getting out the of bed and taking the first few steps. Pain soon disappeared and I’m back to normal. Never thought anything about it.
Then this morning my foot was in absolute agony when walking, and the pain remained all day making walking extremely difficult and unbearable. Still hurts now as I lay in bed. Some friends say it’s ‘plantar fasciitis’ which they’ve had themselves, cured by wearing special insoles.
Anyone got experience of this and have any advice to get me walking again please?
We recently (beginning of the month) bought one of these after my wife had read about them on an MS forum:
https://plantarcure.com/
The difference it has made in a very short period of time was quite a revelation, and after years of suffering from PF it has made a significant difference in managing what was a further debilitating condition to the others she and other MS sufferers have to contend with on a daily basis.
LeadFarmer said:
Interesting. How did you go about finding out about that course please? Who runs them? Thanks
I just looked at the websites of Pilates studios in my area. I wanted a teacher who is also a qualified Physiotherapist. Most towns have a studio nowadays. You’ll want to talk to the teacher so see if you gel before committing because one-on-one sessions are not cheap. I looked at just joining a group class but I am not sure if I’d get the attention that I needed as a beginner.Edited by anonymous-user on Sunday 29th August 13:35
Edited by anonymous-user on Sunday 29th August 13:36
LeadFarmer said:
Thanks for the help.
It has dawned on me that around 10 years ago I was literally crippled with back pain and in desperation saw a chiropractor who diagnosed a fallen arch in my right foot as the cause. He manipulated my foot for a few minutes and the back paid went instantly and I could walk again. I had some bespoke orthotics made and all was well. So my current pain must be related to that?
I’ve ordered some 3/4 orthotics and socks linked to earlier and the wife ordered me a pair of Sole Mate insoles too. I’ll see how I get on, in the meantime I’ll try the exercises that have been recommended here. I’m considering returning to the same chiropractor seeing as he worked miracles for me years ago.
As a side, I have arthritis in the same knee so maybe I have been walking differently to compensate for that pain?
It’s all connected isn’t it. For as long as I can remember I have walked with my feet outwardly turned. No pain from it but I did walk like Charlie Chaplin and it isn’t a good look. When I made a concerted effort to correct it, it buggered both knees in so I eventually gave up. Two years of Pilates and I now I know that the causes were tight hip flexors and an anterior pelvic tilt. The outward rotation was all coming from the hip level. It’s all sorted now but earlier efforts badly focussed just made thing worse. It’s a damn complex arrangement the musculoskeletal system.It has dawned on me that around 10 years ago I was literally crippled with back pain and in desperation saw a chiropractor who diagnosed a fallen arch in my right foot as the cause. He manipulated my foot for a few minutes and the back paid went instantly and I could walk again. I had some bespoke orthotics made and all was well. So my current pain must be related to that?
I’ve ordered some 3/4 orthotics and socks linked to earlier and the wife ordered me a pair of Sole Mate insoles too. I’ll see how I get on, in the meantime I’ll try the exercises that have been recommended here. I’m considering returning to the same chiropractor seeing as he worked miracles for me years ago.
As a side, I have arthritis in the same knee so maybe I have been walking differently to compensate for that pain?
Edited by LeadFarmer on Sunday 29th August 09:36
Hang On said:
It’s all connected isn’t it. For as long as I can remember I have walked with my feet outwardly turned. No pain from it but I did walk like Charlie Chaplin and it isn’t a good look. When I made a concerted effort to correct it, it buggered both knees in so I eventually gave up. Two years of Pilates and I now I know that the causes were tight hip flexors and an anterior pelvic tilt. The outward rotation was all coming from the hip level. It’s all sorted now but earlier efforts badly focussed just made thing worse. It’s a damn complex arrangement the musculoskeletal system.
A well respected pathologist once said in a lecture I attended that most back/hip/leg/foot/joint problems stem from the fact we were never supposed to walk upright on two feet. We evolved to do so but the skeleton never evolved at the same rate.Gassing Station | Health Matters | Top of Page | What's New | My Stuff