Plantar Fasciitis sufferers raise your hands! or your foot.

Hiya [waves]

For me the trigger is hard floors and lack of arch support (high arch). If I wear high arch footbeds in trainers and wear birkenstocks around the house then I can manage it. 10 mins walking barefoot on a wood floor and I'm screwed! Incidentally, I think it was on here I read loads of people wearing Birkies for PF - might be worth a crack.

I had some PF after a heavy heel landing in an XC running race in new spikes with a very minimal heel cushion.  The only thing which helped for me was a wooden foot roller, using vigorously.  If it wasn't hurting, it wasn't doing any good.  Something like this

Can't guarantee it'll help for you, and no idea how weight affects PF, but good luck

It does get better but takes bloody ages. I was concerned that each time my foot hurt i was causing further damage. However, the physio said that isn’t the case. Keep on with the gentle stretching.

Rolling my foot on a golf ball under my desk worked wonders for me. Painful at first but you can build up over time and tightness will go eventually

I got rid of mine, eventually, using:

1. A soft splint thing for sleeping in - it keeps your foot at 90º to your ankle. (Search Amazon for "plantar fasciitis foot splint, there are loads)

2. A golf ball under the desk at work, but not just for massage. Every day I'd do something like 30-50 toe crunches, pulling the golf back backwards towards the ball of my foot using my toes.

I'm pretty sure #2 was the thing that really sorted it out, by strengthening the sole of my foot.

*waves*

Currently been suffering with it in my heal of left foot for about 9 months now, started due to kneeling a lot (causing crap foot position) and wearing rubbish safety wellies (Aigle work boots, thought they’d be great as my other Aigle wellies are). Had some physio, really need to get on top of the exercises.

I’ve also had it in the ball of my left foot when I was a postie a few years back, 4 sessions of physio sorted that then.

I suffered really badly after years ago. What helped a lot in addition to the cold rolling was calf stretching and core exercises to sort pelvis alignment.

Once it was better, what has been the biggest help is slowly transitioning to barefoot shoes with correct toes toe spacers. I now have much stronger feel. I know this makes a difference because I've had a lot of time recently in heavy inflexible safety boots and my feel have been unusually sore by the end of the day.

*waves*

I cured mine with a rubber foot roller from the local running shop and sorbothane inserts in my walking boots,

Good luck.

A soft splint thing for sleeping in – it keeps your foot at 90º to your ankle. (Search Amazon for “plantar fasciitis foot splint, there are loads)

This fixed mine. Didn't take too long either. 

Calf strengthening and stretching exercises usually sort my plantar issues out pretty promptly. Then I forget about it again until it next flares up, typically because I up running mileage suddenly. Rollers, squash balls, etc. are good for relieving the acute symptoms but I don’t think they fix the problem for me. 

Reasonably priced insoles work very well too.

I have Pro11 ones from Amazon, would recommend.

So ... my super tip is 1 stretch. It is a bit like a normal calf stretch. Brace your hands against a wall, stretch your affected foot out behind you and make sure your foot is super straight. Instead of just crouching your other leg, cross it right across (over) your affected leg the crouch it. A bit difficult to describe how to do it but it basically stretches a different bit of your calf. Hold the stretch for 30 seconds a go.

Just getting over mine in my right foot from @May time. Stretching, foot massage and a wee electric vibrating thingy sorted it out.
Second time I've had it and due to overtraining at the start of the year, RED Jan/Feb and a few races with Mrs Inbred. Last race I couldn't feel my foot for the last 4 miles.
Just done the Cardiff half at the start of Oct and everything seems to be okay......for now😁

I suffered from this many moons ago and my podiatrist suggest MBT shoes. That seemed to do the trick. I don't even know if you can still buy them.

I’ve had it twice.  I can absolutely recommend the nighttime foot splint as well, can get a bit hot and sweaty but was a key component it helping get back to normal, I tried 2 or 3 sorts but the key is keeping the foot at 90 degrees in bed and it not being too uncomfortable in doing so.

I had mine for months. I had tried ibuprofen for a few days but it didn't do much for it. After going to minor injuries with a wrist injury the nurse practitioner there told me to take ibuprofen for my wrist. As I am 16 stone she told me to take a higher dose than the standard 4 times a day for a few days.

My PF was cured as a side effect.

I can't recall what dose or how many days unfortunately but it worked for me

Suffered for a long time, inserts, boot at night and golf ball all helped. Then someone showed me that video linked by mrsheen. The calf stretches in that had me back running in a few days. I've felt it coming on a couple of times but the stretching stops it in its tracks.

Fat-boy-fat describes the stretch as well, miracle cure for me after near on a year of pain

I have recently found Oofos sliders for about the home - really good relief for tired feet

A timely thread as its something I've recently started to get.

The stuff in that video about tight calf muscles certainly rings true. I just tried the stretches and I can feel how tight the calf muscle is in my right leg, which is the one which is giving me heel and arch pain.

I've had problems with mine for about 13 months - feel like I'm coming out of the other side, but slowly. I was on a running streak of over 3 years but had to knock it on the head due to this. Had a few weeks off as walking was really bad. I started running again which would be about a year ago and still doing 5/6 days a week but all the stuff to try, the rolling, the ice, the brufen, the stretching. Nothing made it any better. I've just learned to live with it now and some days it's worse than others and some days I don't notice it too much.  Good luck.

I'd suggest a biomechanical assessment and orthotics if required.

If you're near Bristol Footwork Orthotics are excellent.