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By (user no longer on site)
over a year ago
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Roll your foot over anything round like a can, bottle, dumbmbell etc twice a day for 5 mins. Also buy some of the orthotic insoles from Boots approx £22.
This will work if you combine the two. |
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By (user no longer on site)
over a year ago
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Had it for months and it is getting bloody annoying.
Trying to stand up, first thing in the morning, is a bugger - and any kind of walking.
Doesn't help, having a job where I'm on my feet for 6 hour shifts.
Heard resting is the best thing but can't stay off your feet, 24/7.
Planning to see a specialist soon, so if they have any useful advice, I'll pass it on. |
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By *im_66Woman
over a year ago
Bradford |
Before you get out of bed lie on your front and flatten your toes onnto the bed to flex the tendon.
I saw a physio and got some metal shoe inserts- free on nhs and better than over the counter.
I wear them now and again and haven't had a flare up in years. |
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For long shifts try Sketchers Go Walk shoes and for the summer try Fit Flops as they support your instep. Those, the ice rolling and exercises have saved me but apparently it could come back.
T xx |
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By (user no longer on site) OP
over a year ago
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I've always been on my feet for both work and do a lot of walking. At the moment due to not working last couple of weeks is when it's arrived first time I've had it such a sickening pain but I'll definitely try the bottle/can rolling |
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Cushioned soles, no dolly shoes.
Stand on the edge of the stairs and rock your heels back.
There are some special nobbly things you can buy to put under your feet when you are sat down but I just bought balls for the tumble dryer instead!
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By *amesB66Man
over a year ago
St Peter Port |
Seek professional advice...more than one cause for plantar fasciitis.
Physio or podiatrist would be a good start, although as self help measures go, the cold can and off the shelf orthotics can help.  |
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By *ady LickWoman
over a year ago
Northampton Somewhere |
My son has had it for 2 years on and off. He does the exercise on the stairs and puts his feet on a bag of frozen peas every night for 10 mins. We also got him some insoles from a h&s footwear website. We'd tried others from boots etc but he said these were amazing and the only ones that made a difference.
We'll try anything to save him from having to have the injections! |
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By *abioMan
over a year ago
Newcastle and Gateshead |
you can also get silicone heel cups for your shoes why can help you walk better and take some off the pressure off as well
been wearing these now for a while and they are a godsend |
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By *alcon43Woman
over a year ago
Paisley |
Stretches to relax your calf muscles help. Google exercises for PF. Go up on the balls of your feet and lower slot then do one foot at a time.
Lunges with feet apart then feet closer toe close to heel.
I'm back at podiatrist next week for full insoles. Arthritis in my toes is part of the cause of my PF |
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By *ornLordMan
over a year ago
Wiltshire and London |
I did the exercises to stretch the calf muscles before getting up and that helped. However, it occurs to me that since taking up serious cycling about two years back I have had little or no trouble with it. |
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By (user no longer on site)
over a year ago
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Sports Therapist here..
Freeze a waterbottle and then use it to roll under your foot when it flares up; try and avoid flat shoes make sure you have adequate padding and arch support in all your shoes; most nhs physiotherapy is self referral now so go ask your GP for a referral and they should be able to help |
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As before, roll foot over a cold drink can or bottle, decent orthotics & get a gait assessment to endure you're wearing the right trainers for you. I also had acupuncture for mine (through work)
JG x |
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By *alcon43Woman
over a year ago
Paisley |
"As before, roll foot over a cold drink can or bottle, decent orthotics & get a gait assessment to endure you're wearing the right trainers for you. I also had acupuncture for mine (through work)
JG x"
Did the acupuncture help? |
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By (user no longer on site)
over a year ago
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As above but I found resting it makes it worse.
Stretch out before you get up in the morning.
Sketchers go walk didn't help me at all!!
Mine is just easing up now, after about 2 years.
When mine was painful I strapped it up with sports tape to support my foot, that helped a lot.
Good luck op |
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By (user no longer on site)
over a year ago
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"Roll your foot over anything round like a can, bottle, dumbmbell etc twice a day for 5 mins. Also buy some of the orthotic insoles from Boots approx £22.
This will work if you combine the two."
This I would recommend
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By (user no longer on site)
over a year ago
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Sorted mine out with a combination of:
- single leg calf raises to strengthen calf muscles
- lower calf stretching (with tiny lunges where feet are close together)
- standing on bottom step and stretching heel down and up slowly to stretch and strengthen the lower calf and ankles muscles and tendons. |
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"As before, roll foot over a cold drink can or bottle, decent orthotics & get a gait assessment to endure you're wearing the right trainers for you. I also had acupuncture for mine (through work)
JG x
Did the acupuncture help?"
It did but it took 6 sessions to really notice. I'm generally ok now as long as I don't wear flat shoes for too long. I also had it on my lower back & it detected an ovarian cyst xxx |
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By (user no longer on site) OP
over a year ago
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Thank u all. Yeah am finding rest not easy plus doesn't really help cos when I go to get up again it can be more painful. And am a walker I walk everywhere |
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By (user no longer on site)
over a year ago
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Super feet insoles in your walking boots or shoes. They make your foot support itself properly.
Use a tennis ball, roll your foot over it.
Do some calf stretches and stand flat on the floor, then go on tip toe and hold for as many repetitions as possible.
Regularly change worn footwear, as you will over pronate and wear down one side of the sole, exasibating the problem.
Go to the doctor you can get physio and proper autopedic insoles.  |
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By (user no longer on site)
over a year ago
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Pointing toes in your sleep as we all do helps to shorten the tendon causing the morning pain. Stretch your toes and feet upwards or you can get splints to wear in bed to keep your foot at a right angle.
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