Plantar Faciitis - What helps you guys?

So I've been dealing with this off and on for a few years now (seems like a few, so probably 5 or 6) and it sucks.

It flared up initially in both feet with the right one being worse, stretch it or step a certain way and ZING! Shooting pain that kept me from doing much of my normal stuff for a while.

Went to a podiatrist and had a couple rounds of injections all up in my feet. Not much fun, but they helped.
Changed shoes, did the exercises, it got better.

Of course, as I'm prone to do, when it got better I relaxed on the stretching, went back to some of my regular shoes, etc.

Now it's come back with a vengeance (Duh) so I'm looking at shoes, orthotic inserts, etc. and just wanted to hear what has helped others. I'm sure many of you have dealt with this as well.
Mostly just in the left foot heel pain now, but gets pretty uncomfortable by the end of the day, especially if I'm on my feet for long periods of time

I'm getting back to work on my stretching, rolling on a frozen water bottle, etc.

Wifey and I went to "The Good Feet Store" yesterday having seen their commercials with all the great testimonials.
Got measured and fitted for their 3-step "system" and fully expected it to be kind of expensive.
We were both still pretty surprised *Hint* They offer financing

Not saying it's off the table or that my well being and relief of chronic pain isn't worth paying $1,400 - $1,950 for some silly little inserts, but I'm damn sure gonna' try some over the counter versions first!!

Gonna' go get a pair or two of some new shoes. I got Hoka's the first time around, they helped but not super crazy about how they fit and they seem to wear out fast.
I think I'm liking the Brooks I tried on yesterday and they're one the the Good Feet Store guy said is good.

Saw some inserts with good reviews on Amazon I'll probably try, I have pretty flat feet so I can't get too aggressive with arch support, but they're cheap enough I can try a couple different brands to see what fits.

$45 PowerStep Pinnacle Insoles - Orthotics for Plantar Fasciitis Relief – Made in USA Orthotic Insoles for Arch Support with Moderate Pronation - #1 Podiatrist Recommended (M 9-9.5 W 11-11.5)

https://www.amazon.com/dp/B001BVHS1Q/?coliid=I2MLDWVMR9GQUJ&colid=3CECUEO0PJV68&th=1

$20 Plantar Fasciitis Insoles for Men Women - Orthotics Inserts, Shoe Insoles Arch Support Flat Feet Inserts Work Boot Insoles for Standing All Day (Mens 9-9 1/2 | Womens 11-11 1/2)

https://www.amazon.com/dp/B075YFMJVQ/?coliid=I12RP6OMUTL4AH&colid=3CECUEO0PJV68&th=1

$13 Physix Gear Orthotic Insoles for Men & Women - Arch Support Orthotics Insole, Orthopedic Insoles, Inserts for Men & Women, Foot Insoles for Plantar Fasciitis Comfort, Shoe Insert, Feet, Red/Black, M

https://www.amazon.com/dp/B078GRH8SV/?coliid=IPFNCX0WL3ZMV&colid=3CECUEO0PJV68&th=1

Anyway, just wanted to hear some of the experiences from the hive collective.

Kind of a bummer to tell the wife I don't want to go on the hike when we're camping, or whatever, 'cuz my foot hurts.

 

I had plantar faciitis in my right foot real bad a couple years back and I tried going to a physical therapist who offered dry needling. It's basically western medicine's version of accupuncture. The guy put 8 or so needles in my calf, walked away for 5 minutes, came back and removed them and I walked out with 80-90% less pain (probably the best $60 purchase of my life). By the next morning I felt entirely better after a couple months of suffering with plantar faciitis.

I also saw a podiatrist around the same time who gave me some orthotic inserts and I've kept wearing them to this day and haven't had the plantar faciitis return in a couple of years since this whole ordeal.

 

First up, get ones of these. When I blew my Achilles last year it was instrumental to reduce swelling and cooling down inflammation (I know there are studies coming out that say icing is bad for inflammation.. I’m just not buying it).
https://a.co/d/4ut8ldq
Great for after doing your exercises. Ice it and then stretch it out.

Secondly, I’d suggest getting your feet molded and some hard orthotics. Those things you buy on Amazon are crap.

Lastly, just do your exercises and keep with it. Strengthen all muscle groups in your foot, ankle, legs. The more balanced muscle you have, the less stress with be on the bottom of your foot. Had a few days where I couldn’t even walk the bottom of my foot was so tender.

if you ever want to meet up to talk trucks and feet over a couple beers just let me know!

 

I feel your pain - no pun intended. I dealt with plantar fasciitis for years. It's not fun. It feels like somebody beat the bottom of your feet with a hammer.

In my case, I have very flat feet with no arch support, so I pronate inwards when I walk.

Went the podiatrist route - shots did nothing for me. Custom orthotic inserts - to replicate arch support helped - which I still use today.

I did all the stretching exercises, experimented with different shoes, tried different rollers, ice, heat, etc....and the only thing that got rid of it was something called Graston Technique

I was going to a chiropractor at the time for back issues. Never mentioned the plantar fasciitis until it got so bad and nothing else worked that I mentioned it to them. They told me about his Graston Technique that they offer. It's not comfortable and you have to dedicate time to it - In my case 2 to 3 times a week for about a month. Plus I had a stretching protocol at home that I did in conjunction with the Graston. It worked and I've been plantar fasciitis free for almost 10 years now.

Good luck and don't give up. You don't have to live with that.

 

Nice! I've done a couple of acupuncture sessions that didn't have quite the effects I'd hoped.

I've always naturally had kinda' freakishly muscular calves (My Dad did too) and while my wife digs 'em, I think it certainly exacerbates my issues as they seem to have lost elasticity and are always SUPER tight and hard to stretch out, so they're definitely pulling on all that stuff in the foot.

Were the inserts your podiatrist gave you customs or off the shelf?

 

Interesting! My wife had the shoulder version of the cryo therapy after her rotator cuff surgery and it was a Godsend. That's a good call, thanks.

 

They were just off the shelf inserts. Sorry to hear the acupuncture didn't help you out as much as it did for me. Hope you can find relief soon.

 

Yup! If you still have the cooler you can just buy the other attachments. I’m keeping mine around in case I injure an arm, back etc.m then all I need to do is just the piece specific to that body part.

also, I second the graston technique. My PT used to dig that sucker in right over the scar . Was the good kind of pain, though. Felt amazing when he did the rest of the leg/calf

 

Dry needling, PRP seem to have some good results… a PT of mine described it like this… your calves and plantar fascia are constantly playing tug o war… you have to make the calves loose with stretching and exercises… single leg negatives are pretty effective.

 

Thanks, I appreciate that. Yeah, I was pretty surprised as I've gotten good results from needling on some other stuff.

We do! Kept it and have loaned it to a couple of friends who were having shoulder issues.

Now I'll have to look around and see if it got returned or not.

 

Does the bottom part fill with cold water?

 

I suffered from this very much in my mid 40's, to the point that it was very hard to stand after waking up from slipping. Mornings were miserable. Much of this foot pain was coming from extensive mountain biking in both racing and trail riding. Here is what solved this completely for me ( 6',3" @210 lbs ):

• Stretching as discussed above.
• Never walking barefoot.
• Orange Theory 3 days a week. The cross-training is immensely helpful.

OK, about foot wear; I'm a Hoka fanatic in that they are perfectly suited to my feet. I've tried many brands, but I have settled on Hoka. I wear Hoka Gaviota 5's for non-running / hiking stuff. The following text is centered on that shoe. I use different Hoka shoes for running and hiking.

- House shoes inside during the day time. Gaviota 5

- Hoka recovery ORA flips after 5pm ( dogs are walked, I'm home for the evening ).

- Outside day to day; Gaviota 5. I rotate between two different pairs every other day.

Four months later after starting this program; no foot pain. It's been about 6 years now and it hasn't come back. If I get lazy on stretching, I can feel a bit of soreness in my feet, but it's a 1/10 at most. I also don't ride as much as I did in the past, but I do run much more now. I'm getting old and crashes really suck on the bike.

For me, the shoes solved this problem, but you gotta rotate them and wear the flips at night.

Note:

• I'm not a Hoka rep or associated with them in any way.
• Knock-off shoes of any brand are crap. Don't waste your money.

I hope this helps somebody because it really helped me.

s

 

Ahh, good point. Can’t remember if it does. It might not. I’ll check tonight when I get home and report back

 

I had it off and on for a number of years. Finally determined it was due to the flat bottomed boat shoes i was wearing. Stopped wearing them and the Plantar Fasciitis never came back. Things that helped: Inserts and rolling the arch of my foot over an unopened can of veggies, soup, or soda can. I wear Asics Venture running sneakers now and boots if I'm taking the motorcycle out.

 

I have it off and on in my right foot. My wife had it bad for years and dry needling and cortisone shots didn’t help. She gave up running for a long while and now basically has a closet full of ON shoes and it’s pretty much back to normal.