My plantar fascitis/pronation is ruining my life

[Anonymous]

Anonymous wrote:You have to wear shoes all the time. If you are a no-shoes in the house person, get 2 pairs of supportive sneakers -- one to wear inside and one to wear out. Asics Ortholite has helped me. GL!

+1, I have flip flops with arch support for the summer and an indoor pair of sneakers in the winter. All my shoes have inserts in them including my slippers.

[Anonymous]

Avoid foot massage. I would get them, thinking they weee helping but they really just feel good in the moment and causes agony the next day.

Freeze a water bottle instead and roll under your foot with light pressure. Feels so good.

[Anonymous]

Progressive Feet! They have a lot several locations.

[Anonymous]

I've had plantar fasciitis, first I got it. It lasted for over a year The second time I got it someone close to me recommended I start wearing crocs inside and outside the house. I cannot tell you how quickly my plantar fasciitis resolved after that. I no longer wear crocs outside of the house, but I still regularly have what I call my indoor crocs. They never leave the house so they're clean and I wear them all the time inside the house.

[Anonymous]

Calf stretches here too. Yoga, downward dogs, every day.

[Anonymous]

- Try all of the stretches. Do them twice a day.
- Never walk around without supportive shoes (except when showering). Wear shoes with as much cushioning as possible.
- Don't use arch supports that are too high or they will make it worse. Depending on your feet, you may only need mild arch supports.
- Ditto above on New Balance shoes. They are very good for pronation.

[Anonymous]

weak gluts->plantar fascitis.

[Anonymous]

The 3 people who have mentioned calf stretches are correct. Make an appt with a manual physical therapist, and if they aren't working your calf, run, or limp, away. Plantar fasciitis is referred pain from a calf issue. You should be back to running in a few weeks. Really

[Anonymous]

I had plantar fasciitis for years. By the end, I could hardly walk. I literally agonized over getting up to walk 4 steps to the bathroom. (And I had been a triathlete.)

I finally found a competent physical therapist who helped me immensely.

The gist of what he explained to me was that we had to "irritate" it. Just a little. Rinse and repeat until you can bear more and more.

1.calf raises. Graduate up to doing them on one leg and using weights like holding kettlebells. He had me doing three sets of 10 three or four times a week on each leg. I had to build up to this.

2. Picking up dead weights like kettlebells. I am small and was doing 50 lb of dead weight

3. Pushing the sled. I was pushing as much weight as I possibly could.

Took 8 months of doing this before I could walk somewhat normally again.

This is what made all the difference for me and while I would not say I'm completely cured I am a thousand times better than I was.

(Fwiw, I had tried things like water bottles and spiky balls and that helped a little bit early on but really never put a dent in it later.).

[Anonymous]

If the real problem is pronation then calf stretches are not going fix the problem. You can’t cure plantar fasciitis while your gait is incorrect and placing stress throughout your foot.

OP I find that wearing crocs mellow slides (or oofas) and Hoka arahi at all times helps temporarily but you need a podiatrist, orthotics and possibly other treatments

[Anonymous]

2 stretched - the key is you need to hold them WAY longer than you would think you should. Use a timer. 2 minutes per stretch. (Really!) It made a difference for me within a few days. I kept it up for 4 week. No more plantar fasciitis.

https://www.youtube.com/watch?v=RRDC8erSNqw

[Anonymous]

Anonymous wrote:The 3 people who have mentioned calf stretches are correct. Make an appt with a manual physical therapist, and if they aren't working your calf, run, or limp, away. Plantar fasciitis is referred pain from a calf issue. You should be back to running in a few weeks. Really

2 minutes per stretch. Hold the stretch for 2 minutes - past the signal your muscle gives you that says "OK, you stretched long enough" at about 30-45 seconds. Hold past that time, and hold for another minute.

https://www.youtube.com/watch?v=RRDC8erSNqw

[Anonymous]

It’s time for PT. And it’s more than just the bottom of your foot. They need to treat your whole leg and hip. Most likely there’s an imbalance higher up.

[Anonymous]

I would first start off by going to a podiatrist and getting a cortisone shot for relief. Next is seeing a PT for stretching. I wish I had done this sooner.

[Anonymous]

Anonymous wrote:- Try all of the stretches. Do them twice a day.
- Never walk around without supportive shoes (except when showering). Wear shoes with as much cushioning as possible.
- Don't use arch supports that are too high or they will make it worse. Depending on your feet, you may only need mild arch supports.
- Ditto above on New Balance shoes. They are very good for pronation.

Cushioning makes mine worse FWIW. I have to go the Birkenstock/Dansko hard shoe route