Plantar Fasciitis

Wear a night splint while sleeping. Proper PF stretches. Inserts for your shoes. Keep a water bottle with water in it frozen in freezer to roll your hurt foot on. Cut out high impact workouts for a bit. Those were all things my podiatrist told me to deal with mine. Mine is in my left foot. While it hasn't gone away 100%....it's def much better now. Still flares up a lil after a long hike but I do the things I mentioned above and it's better in a day or so.

freeze a golf ball

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Wife had it last year. All they did was put her in a boot for 6 weeks. Healed up just fine. You have to get an xray though. If its too serious of a break, screws and plates for you. Otherwise your foot will heal incorrectly and then you'll be getting surgery for sure.

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Plantar fasciitis isn't a fracture of the foot. You must be thinking of something else.


This is PF...

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Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes.

Plantar fasciitis commonly causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing or after getting up from a seated position.

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How do you know it's PF and not a heel spur?

Get some SAS shoes.

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What's the treatment for this? Pain pills or a shot or something?

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This was something I battled since middle school and spent lots of money (my parents ins) on physical therapy just to be able to play football. I have a very high arch because of genetics (thanks Dad). Later in life it was getting to where I would dread going to places like NOLA or Austin because I knew the amount of walking that would be involved and that I'd be limping around. I went through lots of pairs of Dr. Scholl's Arch supports and they were only a temporary fix. I finally couldnt take it anymore and went to the Hanger Clinic in Lafayette and got my foot molded and then got custom orthotics. They have completely changed my life. These orthotics along with persistent stretching and I havent felt pain in over a year. Every once in a while it'll get tight but that's generally due to me not wearing the right shoes and not wearing my orthotics. It's a pain in the arse switching them from work shoes to gym shoes to hiking boots to weekend shoes but it's a necessity for me. They are expensive at around $275, but I can walk and run pain free and it's easily worth it to me. Id pay $1000 for them honestly.

Some tips for the interim - you are more than likely very tight throughout your entire back side of your leg and it's compounded all the way into your achilles and then into the bottom of your foot. Stretch your glutes (holding 30 secs at least), then hams, then calves (extremely well, this is the key), then stretch your achilles (on a step put your weight on your calf, let it down slow until you are below parallel and let gravity take it). If you do this at least 2 times a day it should get better. Buy a pair of Dr. Scholl's Arch Pain Relief Soles and circulate them in all of your shoes as well.

Cortisone shots, therapy, etc. are only a bandaid on the problem. They are temporary fixes. You are having recurring issues because you arent fixing the true problem, and that is lack of support.