Heel/Foot Pain HELP!

Rangemaster

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I tried everything myself, as I get it back from time to time.
I found the only thing that works, is the Night Splints. Put this on when I sleep at night.
 

DannC

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I am a diabetic, whom are prone to this problem. My podiatrist told me to freeze a two liter bottle of water and place my toes on the bottle and roll the bottle forward and backward, forcing your foot to follow the curvature of the bottle. Doing this morning and night worked wonders. More often initially and for a least five minutes. Wear socks to avoid damage to skin. Good shoes with arch support are imperative. Best of luck.
 
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Lar135

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I'm in my late 60s and started running about 4 years ago. Sometime this past summer I started having PF issues. I'm not really sure what brought it on but it has been an adventure. I've run in Altra shoes for the past couple years, those are zero drop, I used the Long Peaks which are described as a medium cushion shoe. Didn't really change anything just started having issues. I've used a lot of deep massage of the feet and calves which seems to have helped a lot. Also stretching and working on exercises to strengthen the feet. This month I'll slowly start (at my age NOTHING happens quickly...except injury) working my running back up. It should be interesting to see what happens.
 

Derek200

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I had plantar fascitis and it band syndrome for almost ten years. Started in the army and could never get rid of it. Then one day out of desperation I went to see a masseuse. A large heavy woman with strong hands and good understanding of anatomy.

She had me in tears. Literally. For me there were some knots in my calf and my deep glutes that contributed. But after about two sessions with her things were bearable. I now keep a golf ball at work and if it gets tight I pull my shoe off and step on the golf ball and roll it around where it hurts. It’s painful but it almost always works.

Deep squats helped the IT Band problems.
 

clcustom1911

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Ok... Let me describe this the BEST that I can and HOPEFULLY someone can give me some ideas.

Its a severe sharp pain in the heel of my right foot. The Doc says PLANTAR FASCIITIS...

There is NO bone spur according to Xrays...

Heres the kicker even though I am FULLY covered under State Insurance with my Govt job... they do NOT cover any orthopedic inserts that could be made to correct this... and TRUST ME it is VERY EXPENSIVE.

I am curious if ANYONE has had this type of issue and what you did to get it to go away.

Its severe enough now that I CANT run and in the mornings it is VERY sore.

Thanks guys for all the help.

Matt (LEO SOUTH GA.)
If it hasn't been said, roll your foot over a cold beverage can. Assists with inflammation. Have had a couple guys do it and it seems to temporarily help with pain. One guy did it with cold beer and after 5 minutes would drink the beer, then get another one, roll, after 5 minutes, drink... magically his Plantar fasciitis pain was gone after about an hour of repetition ;)
 
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240nmc

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I know it an old thread but here’s some more info.

Read “Becoming A Supple Leopard “. It has great demos of how to stretch and treat areas yourself. Read and learn about “voodoo flossing”.

Work on and learn about T band relief using a roller or Tballer and foot baller. Can find on amazon.


Fix the problem and don’t isolate it with expensive orthotics.

Cheapest preventative.... work out barefoot... or with a minimalist shoe with little to no cushion or lift.
 
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agbm

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Ckeck out Z coil shoe's, they should help and get you healed. Read all the info first so you will understand about the PF on there web site. You cant loose they give you a 30 day trial period and they pay shipping both ways. It boils down to foot wear with support. The way the shoe is designed is to end and prevent back/ leg/ foot/ knee pain. I have a pair of open coils and love them!
 
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Rangemaster

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I tried everything myself, as I get it back from time to time.
I found the only thing that works, is the Night Splints. Put this on when I sleep at night.
Back on the splits, seems to be working again. WTF, why does this come out of no where. Its not like I am standing a round all day.
 

Rangemaster

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WTH did people do a 1000 years ago? Went from great to massive pain over night. My work is mostly setting, been doing better with the stretching split.
 

cjcullom

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Roll a tennis ball on the bottom of the hurt foot lightly, than a little deeper. When this is no longer painful, switch to a golf ball and do the same. Stretch the low back, hamstrings and calf muscles and notice where the restrictions are. I treat this regularly but in a forum post it is hard to convey all the tools to combat the issue. Feel free to PM me for more "tips"
Rooster
 

poconnor

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I have been dealing with PF for over 15 years. Stretching, rolling golf balls and frozen water bottles helped. Insoles helped for years. Last year I retired and I wore Chaco flip flops pretty much every day. My feet got stronger which really helped. Now I’m not using the insoles and I’m wearing Lems shoes now. (Zero drop) I am using a night splint which is really helping
 

Mattrmvpd

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Poconnor,

Find a good foot doctor that specializes in doing a procedure that involves the GAVISTON Tools. I know it sounds strange but it WILL work forever. Took a few visits. Ut well worth it in the end.
 

Culpeper

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My wife had this with a nasty looking spur. The specialist told her to just get inserts from Amazon. Anyway, after several months it went away on its own.
 

Snipe260

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Get a golfball and roll it around under your foot! Also the stretching is important roll ball under back of heel helps relieve pain. Did wonders for mine.
 

MK20

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Swap out your shoes that hurt it when you walk in them.

roll the bottom of your food with a racquet ball extensively and often.

roll your calves and IT bands as well.
 

Maxduty

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Poconnor,

Find a good foot doctor that specializes in doing a procedure that involves the GAVISTON Tools. I know it sounds strange but it WILL work forever. Took a few visits. Ut well worth it in the end.
Those are Graston tools.
 

Rootshot

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Re: Heel/Foot Pain HELP!

Switch to barefoot or minimalist running. Go barefoot as often as possible.

My wife and I both had it, and when we did what I described above, it went away very quickly. Your feet are weak, custom supports will make them weaker. They'll fix it short term, but make it worse in the long term.

We tried all the stretching stuff and bought some pricey inserts, all of which gave only temporary relief. Seriously, take off your shoes.

Read the Vibram five finger thread here for more info.
For me it was the opposite. Minimalist shoes contributed to my condition. Hiking shoes with stiff soles helped correct it.
 

Mattrmvpd

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Maxduty,

Yes. Thanks. I could not remember the exact name as he dug into my heal with one. The best and worst pain at the same time.
 

Luke

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Stretching and good shoes fixed mine. I wore an older set of boots for way to long because they were comfortable, but the cushion sole had gave up the ghost and gave me plantar fasciitis without me realizing it was the shoe. Once I switched to a different type of shoe that was more supportive and stretched more it went away. Running made it worse so try taking a break from that, too.
 

acudaowner

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a hammer to the knee should trump a foot /heal pain or you could try rubbing the fleshie skin between the thumb and the pointer finger or an acupuncturist or a nice masseuse make your pain float away .
 

FrankinND

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I had it and it really sucked! Wasn’t as painful as some other fellow runners had but did see a specialist who is also a long distance runner.

I remember very well that I wasn’t stretching like I should before running and it bit me.

I ended up getting custom shoe inserts at $500 and wore them in running shoes for a year.

I stretched every day and it took me a year before I could run with no pain.

I hope you have better luck then me.
 

Freedomaintfree

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I had to switch work boots and bought new shoes as mine was pretty severe. I put superfeet insoles in my new duty boots. I also had a coworker who recommended generic heel cups from Walmart or Walgreens that he stated seemed to help his resolve. I still fight it some and haven’t done the heel cups yet.
 

brassbullets1

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Shots and daily stretches have helped mine,and I use powerstep shoe inserts. I have had it for 25 yrs, when it gets to feeling great
I will get lazy on the stretches, and here it comes again!
 

Corprin

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ken4570tc in WY

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My VA Hospital helped with inserts and showed me stretching exercises. I ordered a brace that straps to the top of the foot and the lower shin to keep things stretched at night, also helpful. The real cure came from the ranching community, DMSO - Dimethyl Sulfoxide. Can be bought at farm and ranch stores in a gel or liquid. I prefer the roll-on gel. I was to the point of considering asking for surgery or amputation when I started putting the DMSO on the bottom of my foot four times a day. Things started to get better and in a month I was able to reduce the number of treatments to three times a day, then two, then once daily. I now use it only at the first onset of pain in my foot or arthritic joints. Caution - our FDA only allows it for human use with a prescription for a couple of conditions none of which are related to Plantar Fasciitis. Only use topically on the fat pads of the palms and bottom of the feet. It soaks in rapidly and can cause burns to sensitive skin. It acts as a pain relieving anti-inflammatory. Some people, I'm one, get a garlic taste in their mouth five to ten minutes after application. The benefits are cumulative and gradual but very effective. Lots of information is available online about its use. Most countries have no restrictions on human use. I did tell my VA foot doctor about it and she had to research it and ordered a lab test because the information she found indicated it might affect the liver. My liver function is fine and she didn't chew my ass. By the way, a bottle of the roll-on gel is under six dollars and lasts me about six months now. No one should have to put up with that kind of pain!
 

buffalowinter

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I suffer from this and found that these two items...as gimmicky as they seem...completley removed my pain from Plantar Fasciitis. These were far more effective than my $300 custom orthotics.

ProStretch "Blue" - The Original Calf Stretcher & Foot Rocker for Plantar Fasciitis, Achilles Tendonitis & Tight Calf Pain 32.99 at amazon

1576988478602.png

and this

Octorox Spiky Massage Balls Foot Back Shoulder - 3 Spikey Ball Rollers, Plantar Fasciitis Pain Treatment Pack, Spiked Feet Arch Fascia Message Set, 11.99 at amazon
1576988584517.png
 

Rangemaster

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I had to switch work boots and bought new shoes as mine was pretty severe. I put superfeet insoles in my new duty boots. I also had a coworker who recommended generic heel cups from Walmart or Walgreens that he stated seemed to help his resolve. I still fight it some and haven’t done the heel cups yet.
Man this has been a long road, but I am doing better. The changing of shoes on a weekly basis is helping a lot. Wearing the same shoes everyday was causing me too much pain. Now I rotate my boots .
 
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nikonNUT

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I am a diabetic, whom are prone to this problem. My podiatrist told me to freeze a two liter bottle of water and place my toes on the bottle and roll the bottle forward and backward, forcing your foot to follow the curvature of the bottle. Doing this morning and night worked wonders. More often initially and for a least five minutes. Wear socks to avoid damage to skin. Good shoes with arch support are imperative. Best of luck.
This is what I did. Also, while you may need inserts I found out all I needed was the correct shoe. Turns out my feet roll out and I had been buying generic shoes for folks whose feet roll in. Got into some Asics Nimbus (neutral instead of roll control) running shoes and my plantar fasciitis went away...
 

mkelly

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I am going through this ailment. I read through the entire post. I am going to try the stretching. I am really over this pain.
 

acudaowner

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a good foot massage , a hammer to the head either could work one feels really nice the other and all your pain is gone . good luck choosing
 

hunter1959

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I will tell you guys flat out what worked for me and in very quick order... and this is from a person who has originally begun suffering from acute Achilles Tendonitis which then migrated to included Plantar Fasciitis .. 15 years with the Tendonitis and nearly 2 years with the addition of the PF... never would have wanted to try this, because of my long standing belief system.... but I did

In Pennsylvania, you can apply for a Medical Marijuana certificate... it was suggested that I do this and try the CBD creams... ok, went ahead with that and wound up having both disappear within a month of daily application of the cream directly on the heel and the tendons of both feet... I continued applying the cream after the symptoms were gone for another two months of the daily application... I am now 1 year of non recurrence of either... give it consideration if you live in a state where the laws allow for the application... I am retired, so the one issue with using the method is not a problem... I am not subject to any corporate drug testing which would pick up the traces and regardless of the medical certification would have a problem with it.. after 15 years of being hobbled, and I do mean hobbled, I have complete mobility