I was diagnosed with Plantar Fasciitis and a heel spur in left foot last year. The podiatrist prescribed multiple things since removing heel spur is not a recommended option. First he taped my foot weekly to keep arches up, tried non-steroid anti-inflammatory drugs (not sure if helped), ice and physical therapy. What really helped the most is stretching (flexing the foot) a lot. Heel drops off a step and also rolling bottom of foot on a frozen water bottle. I know it sounds crazy and hurts while doing it but definitely gives relief after. He also molded my feet for customer orthotics, which stay in my sneakers at all times.
As long as I remember to flex my foot to stretch before getting out of bed in the morning, I have no pain when I step down. Plus stretch daily.
Be sure and do self massage: while sitting here at the computer, have a tennis ball on the floor and roll your foot around on it. You can use any type of ball, but I recommend you start with a soft one, like a tennis ball, so you can get a good feel for how and where you have tightness in the plantar region.
Another exercise is to try and pick up a marble or golf ball with your toes and drop it in a cup.
Coach Anthony, Wilson, NC
Anthony L. Boerio
I know this is an old thread, but if this advice can help anyone, it is worth the post. Too am overweight and suffered from Plantar Fasciitis and Heel spurs. It was so bad I couldn't walk in the mornings when I would get out of bed. I was getting Cortisone shots in my heal at the Dr. Office, not a fun thing. I was sent to a foot doctor who made molds of my very flat feet and made me custom orthotics for my shoes. The problem, they didn't help that much. Someone turned me on to a very inexpensive solution that has helped for over 7 years now. I use Phase IV orthotics that I order on line for about $20 a pair, I can keep a pair in 2 or 3 pair of shoes at a time and move them as I need to. They go by a different name now, but if you google Phase IV you will get them. I never go anywhere without them, they are in my work shoes, my running shoes, my snow boots, you name it. It takes about 2 weeks to get used to walking with them, feels like you are walking on a golf ball at first. But now, I can not live without them. I am pain free and have not had to go back for shots or even consider surgery which was being talked about.
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I have fought PF and Heel spur issues for years! I've done the boot (air cast). I've done cortizone (sp?) shots. I've done custom orthotics. I've done physical therapy. I've done massive amounts of anti-imflammatory meds and even a 6 day Prednisone regime. I'm overweight. I've been losing but I'm still overweight. I have a couple of pieces of advice...
I promise...you can get past this, but patience is going to very necessary
Susan in CA
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Thank you so much for responding. I forgot to look at my initial thread to see when I posted it but yes I'm still dealing with this pain daily. I almost gave up and had surgery but I decided to try and drop the weight and let it heal. This is so hard!!! I almost think I'm just meant to be fat. Back to the plantar...I have problems in both feet. One has a 2in vertical tear in my Achilles tendon and the other I have problems with plantar. Just like you two the doctor had me to get the orthotics, I was in the (air cast) for 8 weeks. I have a somewhat demanding job and I hate looking like a jacka$$ with that freakin boot. I so much desire to get back into shape so I can run again but I can’t seem to get and stay consistent.
I am dealing with plantar fasciitis for more than a year now and I understood that treatment efficiency is very individual. If something works for one it may not work for the other. There are many treatment techniques that you can try. Did you try Taping? I have found it very useful. There are a few Taping techniques you can find in YouTube - just type "Plantar Fasciitis Taping" in YouTube search. Personally I found a very informative website in: http://www.plantar-fasciitis-elrofeet.com
Take care & Good luck
I have had PF for years and have a heel spur as well. I lost 60 lbs and it didn't help at all. I did the straussberg socks, I did cortisone shots, I did 2 months of NSAIDs.
What has helped is shoes with good arches and inserts (I use superfeet), never going barefoot. But I really saw improvement using a foot roller a few times a day. Since I started using it it's 100x better.
I bought mine thru Road Runner Sports but I've seen them at many different places.
shoes,shoes, shoes....also adjust your stride...go to a running store and have them tell u what kind of foot u have...then buy a good shoe...then adjust your stride...but now that u have it rest,rest,rest..stop running or walking switch to bike,swimming,gazelle machine, ....and the weight thing...cut out sugar,starches,fast food, this will be hard at first but give it 2 weeks and the body will clean itself..good luck
I'm a physical therapist and I frequently treat this problem. There's a relatively new treatment called ASTYM which has a documented success rate of 92%. I have been performing this technique for over 4 years and have been helping alot of people with this stubborn problem. You might want to check out their website and see if there is a certified therapist in your area. Good luck!