Readers Respond: Plantar Fasciitis Treatment Tips

Do You Have a Plantar Fasciitis Treatment Tip?

Plantar fasciitis is the most common cause of pain on the bottom of the heel. This chronic injury can come and go for years, but these Treatment Tips may help reduce the symptoms and speed recovery.

Do you have a secret way of reducing the heel pain of plantar fasciitis? Share your tips and tricks for coping with plantar fasciitis.

Share Your Tip

Walking on sand

Walking on the beach has really helped my chronic plantar fasciitis. Also glucosamine every day. Stay away from cheap flip flops with spongy sole etc. Also wear shoes that fit!

—Guest Kimbo

Relief from severe heel pain

My heel pain was centered on the point of contact with the floor each step. Like stepping on a nail each time. However, I had no pain in my instep. So instead of walking around I began using a bicycle wherever possible and began a weight loss regime. It took some time, around 3 months, but there has been an 80% improvement in pain relief overall. Heel cushions offered no relief at all and I am still waiting for my NHS appointment with the podiatrist. It's worth joining a slimming club to help your weight loss - I chose Slimming world and have lost around 20kgs which obviously helps take the weight off your feet literally. Good luck because it really is a horrible pain to be experiencing.

—stevehatcher

Plantar Pain

Over-all, my best treatment for plantar fasciitis was a good orthotic (no need to get one at the doctor) & physical therapy. I had sprained my ankle July, 2011 and by Jan, 2012 developed plantar fasciitis. Cortisone didn't help. Also, used icing, but the PT did the best for me! Went to Renu Physical Therapy here in Saginaw, MI. It took time & patience, but worked for me!

—Guest Dee

Plantar Fascitis

Principles, lengthen the plantar fascia, control inflammation and lengthen surrounding muscles. I suggest using an evidence based approach. The plantar fascia which runs from the anterior aspect of the calcaneus (heel bone) to the metatarsals. When this fascia is pulled tightly to maintain the structure of the foot's arch under weightbearing and activities such as running, jumping etc the interface between the bone and connective tissue develops micro-tears which become painful. The majority of healing occurs overnight when the foot is in a flexed position so the fascia tends to shorten. The next morning or when you start to put pressure through the fascia the tears re-occur causing pain and damage, continuing the cycle. Best approach is heel cushions coupled with a stretching regime (foot, calf) for about 90% of people, failing that resting night splints to passively lengthen the fascia during sleep should fix most in a month or less.) Refs: Cole, C., Seto, C., Gazewood, J (2004)

—Guest Amwa

Healing Naturally

I've had a serious case of foot pain for several months, and for a competitive runner like me it was very frustrating when i couldn't find a quick fix, but just recently i've talked to a MAT specialist (Muscle Activation Tecniques) and he recomennded the barefoot lifestyle. And lo and behold, after 4 weeks of running and walking barefoot or with minimilest shoes I'm 99 percent better, and I feel stronger than ever. I even started to break 5 min. in the mile again, and I've just recently got my pr.! Thanks Rich. :)

—Guest Isaiah

Protective Footwear

I have struggled with plantar fascitis for many years. I haven't healed it yet but I do get improvement when: I always wear shoes if I'm on a hard surface - hardwood, tile, cement. And, though stretching does help me, I have found that doing regular exercises with my feet that emphasize the doming of the arches makes the most difference.

—Guest OMPilates

Plantar Fasciitis Night Splint

I play a lot of hard court volleyball and had a terrable plantar fasciitis problem. I had to give up playing hard court (not sand) for a couple years. Every time it improved, I would play and the problem would return. A friend had the same problem caused by running and a doctor gave him a night splint. I tried it and my problem was solved in 3 weeks! Now, when I feel it coming back, I simply but the splints back on for a couple days and it goes away. At 50 I have started running and jump roping again. My vball game has never been better. March 16 we are off to Clearwater for our 10 annual guys trip to play sand doubles for 5 days. Can't wait !

—Guest Mark

PF

I have had my foot casted for this exact problem. I wore a cast for 3 weeks, removed it, still had some pain and had another one for 3 more weeks. Pain gone. My foot was cocked upward while in the cast which stretched the ligament. I have done both of my feet and has worked each time.

—Guest Guest Kay

The Good Feet Store

I was experiencing a lot of foot pain, especially when I needed to wear high heels to work. I just needed some support for my arches. I saw an ad for The Good Feet Store in Buffalo, NY and decided to stop in to see if they could help me out. The Sales Rep was extremely friendly and helpful, and gave me a free fitting for arch supports. She even brought out a pair of arch supports that would fit in my high heels (they were called slimlines). As soon as I put the arch supports into my shoes at the store I immediately felt a difference! Having had them for a month now, I am extremely happy with the results of my arch supports and the comfort that they've given me. Being an avid exerciser, I find that they especially offer me a lot of comfort and even stability when I'm on the treadmill running. These arch supports truly offer so much more than Dr. Scholl's and you're paying so much less than a custom-fitted (Dr.) support, but you still have the great quality. I would definitely recommend!

—Guest Runner15

stretch

I just stand facing the wall, put both hands straight out touching the wall and then stretch each leg for a few minutes, several times a day. works.

—Guest guest susan

Forefoot/Midfoot Running is the Answer

I'm 6'3 230 pounds and when I play ball or run I really pound the ground. I would get that "red-hot poker in the heal" pain every other weak that made me limp. For reasons NOT related to Plantar Fasciitis, I decided to change my running form AND shoes due to much reading about all the studies and benefits regarding fore/mid foot running. So, I bought racing flats; literally the same shoes sprinters wear when they do a dash (Brooks: Mach 11 Spikeless). They have virtually no cushioning, no heal-lift and are lighter than air. The beauty is, running forefoot does all the cushioning naturally. Needless to say, not only has my running improved, the pain...gone! Changing from the old fashioned heal-strike to the even older fashioned forefoot (how do you think people ran before the terrible invention of the sneaker?) needs to be done gradually and cautiously. My first month in, my calves were a fiery wreak, something I call GOOD pain. But, just like running, stick to it, you will succeed!

—Guest Sol

Terrible heel pain fixed

I started running and within weeks developed a hideous heel pain. Fixed one year later by standing on frozen small coke bottles each night and (you knew it was coming and no I'm not mad)... barefoot running. Well, I say barefoot - what I mean is 1930's style plimsolls (sneakers to my US friends) with NO heel padding. Yes, heel padding will exacerbate it. CAUTION - do NOT go running in minimal shoes for more than 50 yards for the first month. Yes that's 50 yards. You WILL rupture your calf muscle if you overdo it. I did and it's taken another 6 months to fix. Now I have no heel pain, no calf pain, no knee pain, no hip pain and can outrun all my friends. Ditch those big shoes but NOT ALL IN ONE GO.

—29929blacktuesday

the foot rubber band

I too have developed this condition. Last year I went to the foot doctor and he gave me an ortho insert - it seemed to do the trick but a year or so later it has come back and yes it hurts. Ice seems to soothe it and I have one of those gel packs I keep in the freezer. I go see him this week and he will probable have to adjust my ortho or a boot I mean who ever knows till ya get there. Also I work at a job and am on a hard surface floor 8+ hours 5 days a week. Right now on ice and will do the stretch exercise in a little bit.

—Guest mark

Taping

Taping is a treatment that really worked for me. Taping is simply to put a tape on your foot sole. There are many taping techniques which you can find in the internet. The tape keeps the foot from stretching while in action so there is less pain and less injury. I did try many treatments and taping did the best job for me.

—Guest Ezra

I'm in pain

I received a cortisone shot which took the pain away. Now the other foot has an Achilles issue. My feet don't want me to exercise.

—Guest Tonieo