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My plantar fasciitis is getting worse

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yasmiina
yasmiina

I am a very active and sporty female who has had plantar fasciitis for a month now. It all started with me sitting in a chair and trying to curl my toes upwards when I suddenly felt a stabbing pain in my left heel. At first I thought that it was a cracked heel but was puzzled at how on earth it would have happened with me taking a good care of my feet and doing regular pedicures.

And then I immediately thought about plantar fasciitis because I have two friends who have had it. I was waiting for a week for it to go away, hoping that I was wrong but that didn't happened. Went to my doctor who confirmed what I suspected - plantar fasciitis. I was devastated as I love going for long walks, running and doing boot camp style circuits several times per week as well as regular personal training sessions. I work as a housekeeper in a private home, so most of my day is spent being on my feet. This was the worst possible condition I could get!

I spent 3 weeks feeling utterly miserable and depressed. Lost my appetite, lost 3kg of my weight and had nightmares about dead bodies.

Meanwhile my personal trainer tried to persuade me to see a physiotherapist in a clinic where he used to work. I went there 3 days ago and regained my peace of mind. I am lucky in that respect that I caught it early, I knew what it was right away and stopped running and exercising except for walking. I had a full gait analysis and the results were quite shocking for me. Apparently my lower back muscles are very weak and cannot support my pelvis when I walk or run. Also I have a tight calf muscle (soleus) in my left leg. Both these things combined make me pronate inwards heavily while walking and running. The stress of it was too much for my plantar fascia and it resulted in a mechanical trauma.

The physiotherapist was quite optimistic about my recovery and even advised me to continue exercising including running but avoid jumping. I am not sure about running but I am happy that I can continue my daily walks and not worry about causing any further damage to my foot. I will also have to do exercises to strenghen my lower back muscles and release the tension in my left calf.

I also did a research about dietary requirements with this condition and herbal remedies. I am against synthetic drugs. Haven't taken anything since I was 17! Apparently, we should eat lots of salmon, sardines and pineapples. Luckily I love all these things and am very well stocked up on them now.

From the list of herbal remedies stinging nettles caught my eye. Four years ago I cured my lower back pain by placing nettles straight on my back. So, now I am putting them on my foot inside the sock. I am also drinking bucketloads of nettle tea and even soaking my feet in it. It might be just psychological or a placebo effect but all my pain and discomfort is gone.

I am not saying that everybody should try it but it certainly helps me. I definitely think that it is worthwhile having your gait analysed. As resting and not exercising alone will not cure the root problem.

Unfortunately, this thing is getting worse for me. Been in pain for 4 days, cannot put the heel to the ground, so I am half limping half tiptoeing around at work.

Needless to say it's making me depressed and miserable again. I am ready to try anything if it helps! If there is somebody who jas succesfully got rid of this condition, please, please, let me know how you did it!

Thanks for reading and good luck to you all!

4 likes, 163 replies

163 Replies

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  • janet33667
    janet33667

    Edited

    Hi - read these comments with great interest - I have had PF on and off for a couple of years and I feel for

    everyone so much!

    Not sure if any of you have tried this but I will post it anyway - physio foot taping - it seriously was a

    miracle done properly - I limped into the surgery and walked out - all be it a bit slowly. It can stay on in

    the shower using the proper medical type tape and it allows the facia to mend. My physio is an avid runner

    and he told me at the first twinge he tapes his own foot.

    Needs to be done correctly but the relief is almost instant. Worth investigating, it certainly helped me.

  • Roxy2013
    Roxy2013

    Posted

    I just wanted to share my experience of PF. Mine started about 5 months ago. and I just wish I had gone to my physiotherapist sooooo much sooner than I did. My PF started with pain in my arch which I put down to rapid weight gain.(which I now know is rubbish) I read this website patient info and several others who all slated physio, orthotics, steroids, etc etc. so I didn't do anything for months during which time the whole of my feet were being affected, gradually reaching the most extreme margin of my heel which was really tricky to reach with a golf ball or rolling pin. Ironically I am a health prof, and am on my feet quite a lot at work. My manager has been great - as she was a sport physio at one stage so understood my problem and she has been good to me to let me wear trainers to work. however I finally went to a physio and the relief was instantaneous. She gave me ultrasound on both feet then strapped them with typical sports strapping and it made a huge difference immediately. that was about 3 weeks ago and now she has analysed my gait on the treadmill, videod it and now I have full foot inserts with some extra support from the video analysis. Already I can tell they are making me walk differently.

    Like a previous person on this website I too wore Birkenstocks but you need to get your feet professionally analysed by a physio with an interest in PF. I wore Birkenstocks all this summer 2013 but don't think they helped much at all.

    One of the best things was the simple strapping with sports strapping. I acknowledge this may mean my PF isn't that bad but just the support on my arch made me painfree.

    I can't recommend a physio enough, even if the initial cost is £80 it is v. well spent.

    my full foot inserts come from a company called "Talamade" and they have place on their website to track down appropriate physio.

    I too used to jog and my main hobby was walking in English countryside and I shall do some serious grieving if I can never do that again.

  • osborne
    osborne

    Posted

    Hi all, Mine happened in January following a fall in hospital, for some strange reason it was put down as sciatica without telling me. At last some notice is being taken. This month inserts were put in my good trainers with talk of an operation or a BOOT. Considering I also have restricted upward movement of top third of movement I fail to understand how a BOOT would help. Was housebound for many weeks in lots of pain and no care, had to get a bed downstairs. Pain relief is still needed. Very interested in reading about others PF care as I was lacking information. Refused to accept it was sciatica as pain was in foot ankle area and pain from foot upwards. Was very active but just about managing with three wheel walker for short distances and only when taking pain medication.
  • soskyflying
    soskyflying

    Posted

    Hi all, I also have pf. It's been a couple years now. I'm a flight attendant and I also supply teach in elementary school part time. Needless to say I'm on my feet a lot. It started one morning when I got crippling pain in my right foot when getting out of bed. I had to move around on my computer chair with wheels to go from the bed to the bathroom. I rested a lot for about 5 weeks and then started physio. When my physiotherapist felt I could go back to work, she said I had to start with light return to work duties. So my airline put me in the office for a couple months. I then went back to flying. I also got orthotics and it helped. I have pf in my left foot too but it's not bad. I rarely have pain in that foot. For a few months now though, I've been having a lot of pain in my right foot again. If I work 2 days in a row, the 3rd day I can barely walk. My pain is in my arch and heel. If I bend down to pick up something and forget to lift my heel of the floor, I get excruciating pain where the plantar facia and heel meet. It feels like it will tear. I'm still wearing my orthotics but I find that my Birkenstock sandals are what make me feel better so I wear them all the time at home and outside when in the summer. Can a plantar fascia tear? I've read a comment about icing the foot. How often and for how long should I do that and what will it do for me? Is it to take away the inflammation?

    I also have a question for William125. I have one of those vibrating plate machines. Not the brand you mentioned though. I've never used it since I'm not too sure what to do with it but I'll look up some videos on YouTube. My question to you is: what exercise or what did you do on your machine that has helped you get better? I'd like to try. Thinking I might actually have the solution to my problem sitting in a box in my basement is exiting smile

    Thanks

  • davey13
    davey13

    Edited

    Hi all, once again! The answer for pf is simple. Please stand on some steps facing the way up.allow your heels to overlap the step you are standing on.slowly and gently raise up on your toes then relax and raise your the toes end of your feet so that your heels lower slightly below the edge of the step. Dont do it bearfoot. Wear shoes. You might need to grasp the railings on either side of the steps to help you to keep your balance. This worked well for me some years ago and the PF has not returned. You may not notice immediate relief.after several days or one week you will be healed. Im a 73 year old male.
  • janet33667
    janet33667

    Posted

    Definitely try and wear shoes around the house. You must try to be consistent with foot flex try even when sitting. Try turning you're toes inwards bringing both feet together and also the alter action place heels together toes out at ten to two on a clock face. A stepper is good as males a toe rise action which stretches the ligament.

    Apologies for the text being odd! I have a recurring issue and

    Know how impacting it is. You need low decent heels in footwear

    Hot bath your feet often then mild stretching. Cant emphasize enough about

    Flexing.xx

  • osborne
    osborne

    Posted

    Hi, No real progress , inserts did stop shooting pains into toe area and pain on upper foot. Otherwise still get tingling and tight feeling under foot also heel and back of heel discomfort. Trouble is inserts have made left foot lifted of ground which makes problems even when using 3 wheel walker. help one problem cause another. Night time need medication as foot tingling keeps me awake..
  • Airwave
    Airwave

    Posted

    Hi All

    I have been suffering with it for two months now and the pain is unbearable, to the point it is now becoming depressing. I have spent two months religiously researching this and it seems to be an injury/curse that no one really has an answer for.

    Many people on this forum seem to be going straight to the route of the pain, it is worth bearing in mind the cause. I fractured my ankles back in early 2013 and continued to do MMA and made my back and hips misaligned, therefore completely disrupting my posture, which has in returned weakened my lower back and caused my hips and calves to tighten.

    I don't think I will ever really recover from this, reading some of the responses on here but you guys should look into any history with hip, back, knee, calve or hamstring issues. I would recommend going to see a specialist to review your posture and how you walk.

    I wish anyone who has this somewhat of a healthy recovery.

  • osborne
    osborne

    Posted

    Hi, after being told I had sciatica and me saying it wasnt have realised it all seems to be Plantar Fasciitis. This is because after reading about big foot pain etc., it all falls into place, due to fact I twisted when I had fall. Apparently it was recorded I fell on bottom, actually fell on hands and knees. Apart from that and extreme pain which was ignored It appears the treatment for PF is not reliable. In a way am in better position than most as elderly. Must be very difficult to manage when trying to work etc., very very hard to manage due to pain and disability. Thank goodness I refused spine injection when trying to treat me for sciatica (without me being told) Couldnt understand why a spine injection would help foot injury. Managing with some pain medication and use three wheel walker outside in order to take pressure off knees etc., Earlier a powerplate was mentioned to help...wonder if it would.Trouble is when sciatica is mentioned , sciatica it has to be. BUT it is PF for sure.
  • osborne
    osborne

    Posted

    Still unable to get proper help with foot, its a very disableing condition nothing like sciatica.
  • osborne
    osborne

    Posted

    seems like I cancelled some by mistake. sorry.
  • janet33667
    janet33667

    Posted

    I have a power plate too..it stimulates blood circulation and therefore can help healing
  • soskyflying
    soskyflying

    Posted

    How do you use the power plate? Do you just stand on it for a few minutes everyday or do you do specific exercises?

    Thanks

  • janet33667
    janet33667

    Posted

    I just stand both feet then one at a time, lower and raise heels..I am sure there is more you could do but you quickly see the colour of your feet/ankles turning pink as the blood flow increases.
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