Tips for dealing with plantar fasciitis at WDW?

[Shaden]

Another tip I have is weird, but works for me.

I Actually sleep with my feet off the end of the bed. I am a belly sleeper, and so my feet are always pointed down, when I sleep like this, I have much worse foot pain in the morning. If I sleep with my feet off the end of the bed, so my foot and remain "flat" if you would, it feels much better in the morning.

 

[lylone]

We always stop by the pool before going back to the room at night to soak our feet. Or u can soak them in a cool bathtub. Does great for our sore swollen ankles.

 

[brownhaired_girl]

I've had problems with planter fascists for the last 7 years. As a nurse I'm on my feet a lot. I've done injections and orthotics. A few months ago I soaked them in some very HOT water with Dr Teals peppermint epsom salts. I put the hot water in a small rubbermaid tote with a package of golf balls. I soaked them for a long time and then massaged them. I used a peppermint foot cream but I think any lotion would work. Just needs to be slippery. It felt "crunchy" under the skin. Very strange, like Rice Krispies. Well, the next day they were significantly better. After doing some reading i'm beginning to think the crunchiness under the skin may have been calcium deposits. As these "break Up" the body is able to move them out. I did this for about a week and no linger limped out of bed in the morning. I still do an occasional soak and massage if I have time. I think the soak can warm the plantar fascia and prepare it for the stretching a good massage can bring. After 7 years of pain it is so nice to not hurt any more.

 

[rndmr2]

I have suffered from PF on and off for about 15 years. The last time my podiatrist recommended Spenco cross trainer inserts. You actually replace the inner sole from your with it. It worked so much better for me than just an arch support.


Posted from Disboards.com App for Android

 

[JAMWDW]

I have similar issues and will be visiting the parks next week, so have been a little worried. Found some great flip flops by Montrail (they run about $60), but I've found I can wear them all day problem free. When you first get them, you put them in the oven for a few minutes and then put them on so they shape to your foot. I can't believe how good they feel - great arch support! I also have back problems, and find they help that too.

I also picked up some Teva Tirra which also seem to have good arch support, and will bring my trusty old Montrail low-sided hikers. They're a bit stiff, but I can't beat the support. Columbia outlets carry some Montrail shoes for about a quarter of what you'd spend on-line...of you happen to live near one! Just my two cents. As others have said, it's all in the shoes. It's function over style for me these days!

 

[JAMWDW]

By the way, the Montrail flip flops are the Molokini. I haven't been able to wear flip flops for years without having discomfort. These have been a God-send.

 

[disney2014plan]

The advice already given is good re: resting, rolling tennis ball under foot while sitting down doing other stuff.

Cushioned soles with a small heel are good (ballerina pumps are TERRIBLE for feet).

Night splints and taping may help as well (one of the posters talks about sleeping with her feet off the edge of the bed, which given that she sleeps on her belly is good, if you sleep on your back it will be bad).

PF will take a long time to go away, I am afraid.

Look up eccentric loading stretches for some advice as to stretches which help. I usually advise people I see to have a towel/dressing gown belt by the bed and in the morning make a loop around the ball of their foot and, keeping their legs straight, and just flexing the ankle, use the loop to pull their foot upwards (i.e. so that their toes are pointing towards their head). When you feel discomfort, hold that position for 10 secs, then let your foot down slowly. Do 3 x 10 sets of those as often as you can during the day.

If you have stairs at home with a handrail (must have handrail - all will become clear) you can also do the following exercise.

Stand with balls of feet on step, with your heels off the step, and hold the rails. Slowly lower yourself so that your heels drop below the level of the step you are on. Again, at the point of discomfort, hold for 10 sec. Then (very important), use YOUR ARMS to push yourself back into a normal position (don't just flex your calf muscles to do it).

The reason for this is that "eccentric loading " means loading the tendon while it is being stretched. Using your calves makes it concentric (loading tendon while it is being shortened) which is exactly the opposite of what you need.

Think about anti-inflammatories as well if you are going to be on your feet for a while - don't wait until you get pain. If there are no reasons why you can't take an anti-inflammatory (e.g. asthma, or stomach ulcer, or interactions with other drugs), these can be really helpful, and can be confined with regular paracetamol.

If PF is really bad, then a steroid injection can sometimes help, but it's pretty painful.

other options are ultrasound treatment from a physio.

I hope yours improves soon.

 

[cneyland]

Best thing for PF I've found is a TENS unit. It's electro therapy and its amazing. My TENS unit cost $30, when my PF flares up, I do 2 30 min sessions in one day and then I'm usually fine,

I run a lot and this gets me back to running, so it should do great.

 

[Disneyfied family]

I had this, started about 4 years ago, used the ice bottle frequently through the day, then I bought some Sketchers shape ups, this started my recovery, I then found Fit Flops and haven't worn anything else for 3+ years, even have slippers. I used to go barefoot all the time, now would never do this. You can get Fit Flops without the toe posts and I also have boots for the winter. I think these wobble board type shoes are the way to go because of the foot support. I don't have any pain these days but wouldn't risk my feet again as its so painful.

 

[ckpoodge]

Best thing for PF I've found is a TENS unit. It's electro therapy and its amazing. My TENS unit cost $30, when my PF flares up, I do 2 30 min sessions in one day and then I'm usually fine,

I run a lot and this gets me back to running, so it should do great.

Can you tell me where you purchased your Tens unit? I've been looking for one, and it seems like I can only buy one with a prescription.

 

[msd1776]

I saw one on Overstock.com for sale...didn't say anything about a RX.

 

[ckpoodge]

I saw one on Overstock.com for sale...didn't say anything about a RX.

Thanks!

 

[nat1234]

I've had problems with planter fascists for the last 7 years. As a nurse I'm on my feet a lot. I've done injections and orthotics. A few months ago I soaked them in some very HOT water with Dr Teals peppermint epsom salts. I put the hot water in a small rubbermaid tote with a package of golf balls. I soaked them for a long time and then massaged them. I used a peppermint foot cream but I think any lotion would work. Just needs to be slippery. It felt "crunchy" under the skin. Very strange, like Rice Krispies. Well, the next day they were significantly better. After doing some reading i'm beginning to think the crunchiness under the skin may have been calcium deposits. As these "break Up" the body is able to move them out. I did this for about a week and no linger limped out of bed in the morning. I still do an occasional soak and massage if I have time. I think the soak can warm the plantar fascia and prepare it for the stretching a good massage can bring. After 7 years of pain it is so nice to not hurt any more.

I'm a nurse as well and am really starting to have problems with my feet. This sounds like something that really might help. I'm starting to get worried about walking around Disney. Hopefully this helps.

 

[johnnchristi99]

Having a podiatrist give you a cortisone shot in your foot for plantar faciitis is an almost instant cure. It cured my husbands case completely, and with mine it did return after 6 months (luck of someone who is overweight and spends a lot of time on their feet) I then had another shot and some physical therapy and (knock on wood) I haven't had any trouble since that happened almost 2 years ago. While in Disney and suffering from this problem, I found that my sketchers shape ups really seemed to help with the pain. Hope this helps!

 

[Bibbidy Bobbidy Boo]

I had a bout of this a few years ago and got over it by:
1. stretching- I never got out of bed, or up from a sitting position without stretching my feet. Before getting out of bed, I lay on my stomach with toes hanging just off the mattress, and flex toes up till they are gripping the mattress. Also did the facing a step/curb and hanging the heels off the edge, and lowering your heels to strtch.
2. Never walk barefoot. I bought flip flops with an arch support (which are so common these days), that I would slip into even in the middle of the night to use the bathroom.
3. I bought some heel cups that I put in my shoes, which really helped.
4. Each evening, would roll a frozen water bottle under my feet.
When we went to Disney, I did all the above, and would even ice the soles of my feet by putting ice in a large baggie that I brought. Most importantly, whenever sitting, keeping feet flexed and stretched before standing.
5. At Disney- use ibuprofen around the clock to alleviate swelling.

 

[Iamthequeen]

I have a pair of sandals that are similiar to the Skechers shape-ups but made by Danskin. I wear them frequently in the parks. I also found flip flops made by a company called Okabashi that have arch supports and have been wearing them successfully (no PF pain) for a little more than a month. I liked them so much, I bought a 2nd pair. One of my co-workers has the orthoheel sandals and I find the arch support in the Okabashi's to be very similar to the Orthoheels. The best part is the Okabashi's are much less expensive and I found them at Wal-Mart. They also have a website if you want to check them out. Okabashi dot com

 

[glammadiva]

I have PF, double heel spurs and Achilles tendinitis. Closest thing to the perfect park shoe to date are go walks. I have Teva flip flops, but the bottom of my feet, below the toe post gets sore. I got my first orthaheel sandals and like them so much I ordered their flip flops. Im anxious to try them out on my trip at the end of the month. My podiatrist said low heels, no flats and to have cushioning in the heels.

 

[Texas Hurricane]

Thanks for all the information. I was so concerned about having the pain come back especially with all the walking we will be doing.
Me and my aunt (who is also going on vacation) both suffer from PF. I have double heel spurs and OMG! the pain......

 

[racinjunkie]

Just got back from Nordstrom Rack. They had a ton of Fitflops on sale. The ones I got had a regular price of $99.95 and were on sale for $59.95!! Just thought I'd pass it along.

 

[BigDisneyGuy]

Soak your feet in Epsom salts and warm water. Make sure you have two pair of comfy sneaker with cushy inserts and rotate them when necessary. If one pair gets wet from a ride or rain storm make sure you don't get a blister.