Plantar fasciitis and DL trip in less than 60 days!

[lisah0711]

So I've been lurking on this thread and exercising and using the WiiFit and now have plantar fasciitis -- yikes! That is a fancy way to say heel pain from being too heavy and working out finally after a long time.

I am using ice, ibuprofen and will take it easy for a few days. But I am really worried about being able to go to Disneyland in August. From everything I've read it takes a long time for this to heal -- like a year!

Anyone else have this problem or any suggestions? Thanks!

 

[C_leen]

Hi-

Here is what I did, but you are right, there is not a quick fix.

1. Get orthotic inserts for both of your shoes. Ones made for plantar fascitis. I paid for custom-made ones via a podiatrist, but I think some high end stores also provide inserts. Use them as much as you can, not just in your athletic shoes.

2. My podiatrist told me to never walk around barefoot. I now wear crocs in my house.

3. Look up some stretches on the internet. It is caused by not enough stretching. One is to stand up with your legs hips length apart, then allow the whole upper half of your body to hang down for about 20-30 seconds.

4. Whether you get a brace or tape the foot, you need to sit with the foot elevated and pull the top of your foot back so it stretches the heel area out.

5. I did not do this, but I ran into a chiropractor and he told me to see him next time as he can 'release' it much faster.

Best of luck to you!
Cleen

 

[lisah0711]

Thanks for the quick and helpful reply!

 

[NCRedding]

One thing that has always helped me with an outbreak has been to take a soup can, and roll it with me foot from the toes to the heel while seated.

 

[dsnyfan21]

I had PF in both feet and had it in each for about a year. I would add that every morning and I even still do this is to roll a tennis ball under you heel/arch from sides to side putting alittle bit of pressure on it. This will hurt a bit in those "sore" spots but it helps before you actually take those first steps in the morning. Another stretch is to raise you toes up on the side of a wall and then lean into the wall, thies will stretch the calves and arches and if you bend the knees a bit it will stretch the arches more.
Good luck.
I would add that while visiting the parks just take breaks when you can and elevate the feet. You may need to take a break in the afternoon sometime.

 

[DreamBeliever]

Hi,

I also had PF and struggled with it for a long time until I met with a podiatrists. I agree with the above statements especially the comment about bare feet ~ ALWAYS WEAR SHOES!! If I walk around without shoes, I guarantee that I will have a PF flare up.

This is the remedy that worked for me:

1) Night boot (Night Splint by CUB) During repair and flare-ups I wear it at night for a minimum of 8 hours. This boot is available online or at medical supply stores.

2) Orthodics - Whether professionally made or store purchased, wear orthodics in both shoes, even when only one foot is effected. To prevent PF, I always wear orthodics, especially in my walking shoes.

3) Advil - My Dr. gave me a perscription to take at night, however, I found that advil worked just as well.

4) NEVER WALK BARE FOOT - If I walk bare foot on hard surfaces (tile, sand, etc.), I'll have a flare-up by evening. Also, I can't wear cute little flip-flops either because their too flat.

As I said, I struggled with PF for a long time, two years to be exact. Once I followed these steps, it took 6-8 weeks to recover. Now, I realize the boot thing sounds awkward (and not particularly romantic), however, I tried all the other steps before introducing the boot, and the boot made the difference for me.

Good luck and I hope your PF will be a thing of the past.

 

[charliemim]

i also had pf how painful it was too i found that wearing a small healed shoe allieviated mine and actually healed it up enough to be able to go to disney worl and walk all over in about 2 months

 

[minniecarousel]

Ditto what DreamBeliever said.

I wore some really flat shoes on June 1st. The next morning, both of my feet hurt. By the next day, the right felt better, but the left foot had the tell-tale signs of the dreaded plantar fasciitis. (I had previously had it on the right foot.) Since I had the night splint, I started using it right away. I iced it, did the stretches and saw my podiatrist to see if he recommended anything else (he had once mentioned cortisone shots for PF.) Since I was leaving for Disneyland on June 15th, he didn't want to do the shots. He said with all that walking, and the amount of people around, he would be concerned about the weak sole sustaining an injury (the cortisone actually weakens the tissue, but can aid the PF in some circumstances.)

I did fine in Disneyland. We were there from the 15th to the 20th of June. We took a break every afternoon. I started out wearing "NOAT" brand slides, switched over to Crocs (yes, Crocs were fine for my PF.) I wished I had alternated the shoes, switching off from day to evening - ended up on the last day with a blister on my "good" heel!

I have a friend who got a ton of relief by going to a chiropractor - some sort of wave or ray therapy (?)

 

[lisah0711]

Thank you all for your helpful replies! Thanks to your help I'm not so scared about our DL trip now.

 

[mkymsehi]

Three remedies that relieved my pain:

1) Roll your foot on a golf ball (I have a small foot roller from the running store. thefootwheel.com

2) Put a towel on the ground in front of you chair. Scruntch up the towel with just your toes, pulling the towel from toe end to heal end.

3) Buy a pair of the walkfit orthodics (advertised on TV), that are available at Longs, Walmart, and probably Kmart. It takes about a week to break them in, or rather for your feet to get used to them. Wear for one hour the first day, and add one hour more each day. It hurt like hell the first day, but then it gets much better. No pain the last 12 years I've been wearing these. They reshape your arch. Cost is about $20, and way cheaper than professionally made orthotics from your podiatrist walkfit.com

 

[nwdisgal]

When I had it - rolling tennis balls on the bottom of my foot and wearing good arch support/inserts while walking eventually worked. It does take a while to heal but the different therapies really help.

 

[tekoa]

I do 3 things.
1) roll a tennis ball around with the bottom of your foot
2) tape the bottom of your foot
3) freeze a water bottle and roll your foot around on the icy bottle

 

[PooksMom]

Hi,
The golf ball, and the frozen water bottle are great tools!
I would suggest finding a Structural Integration practitioner in your area, they will be able to help your issue 10fold! By working with the deep and superficial fascia in the body they help to "re - organize" and lengthen the tissue. It is very effective for this issue. You can find therapists in your area by going to the IASI website.
Best Wishes!

 

[wezee]

I agree with all the OPs.....especially...never-ever walk bare foot. When working out.....invest in really good tennis shoes. My GF was working out bare foot and messed up her feet!

All said and done....the only way I got true relief....in a short period of time......I went to the foot Dr. and got a shot in the bottom of both feet. With exercise, plus the shots and taking preventative measures....my feet were 90% better in a matter of weeks. Good luck!!

 

[tiggerlover]

I feel your pain, I suffered from PF for many years and I know how painful it can be. One of the best bits of advice you have been given so far is the frozen bottle of water. I always put an old sock over the bottle so it wasn't too cold on my foot and just roll it back and forth under your foot for about 20-30 minutes, not only does it relieve some of the swelling, the pressure (although some times painful) helps in the long run. Also, as said before, never go bare foot and ALWAYS wear shoes that have support. I have learned over the years that the only sandals I can wear are Rockports or Teva, because they have excellent support.

 

[msguppy]

I had plantar fasciitis for over four months.
What worked for me was using a wood "Footsie roller" from The Body Shop.
No more stabbing pain in my heel!