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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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  • JerryR
    JerryR yasmiina

    Posted

    It says this post is from over a year ago so I guess you are better.  Good luck to you.  Let me know how you are doing.  Doknabox
    • yasmiina
      yasmiina JerryR

      Posted

      Hello there,

      Thanks for your comment. Yes, I am much better. Have been totally pain free for 3 years. Can go for long walks and wear whatever shoes I like. But having said all that - I never run or jump. Apart from that my life has gone back to normal.

  • cherie09848
    cherie09848 yasmiina

    Posted

    Just reading your post Yasmiina and I hope your pf has cleared up by now unfortunately I have had it for some 5 months now and it is driving me crazy! I really miss my local walks and the freedom of being able to walk around normally. I see a physio therapist, and a chiropractor for my back which has become bad too (I think  because of the limping)  I broke my ankle 5 months ago and was non weight bearing in a moon boot for 8 weeks then another 4 weeks walking but with the boot still on for another 6 weeks and I think that may have been the reason because Imwas walking so weirdly! I have heard it can take up to a year to heal! But I hope it's not that long....

    I hope you have recovered now and are back to normal it is a ghastly thing to have!

    wishing you all the very best 

    from Cherie👣

     

    • JerryR
      JerryR cherie09848

      Posted

      (You didn't mention) cushioning your heel.  That's the cure.  Read my posts.  doknabox
    • cherie09848
      cherie09848 JerryR

      Posted

      Thank-you I know this and have tried in the past with no real improvement  however last I tried making myself some lambs wool heel cut out inserts and they gave me relief! within a couple of hours the pain stopped and the  last 3 days have been much easier (walking around) and much less pain. Stil there of course but has improved! Which is great. Thank you once again for your tips! smile 
    • JerryR
      JerryR cherie09848

      Posted

      Your welcome!  Try what I did for two weeks and tell me if you are not better.  (So it might not look so pretty.)  Get some plantar fasciitis "relief bridge" gel-heel innersoles for your shoes.  I got mine at Walgreen's for about $11.  Then wear a pair of nice thickish athletic type or similar sox.  On your heel wear fasciitis therapy wrap padded supports.  I got them on the internet for about $13.  I wear them inside my sox, directly on my foof.  Or you can wear them over your sox.  So under your heels will be 3 cushion layers.  Wear the wraps and sox 24 hours a day - and the insoles except when in the shower.  And after about 4 months, the PF was gone.  That's what I think, and I hope that this helps you and the many other sufferers of plantar fasciitis.
    • tre26560
      tre26560 JerryR

      Posted

      What is the UK equivalent , To the gel socks. . 
    • JerryR
      JerryR tre26560

      Posted

      Order "Alayna Plantar Fasciitis Therapy Wrap" on Amazon.  Good luck! 
  • dewiski
    dewiski yasmiina

    Posted

    Hello Yasmiina,

    Thank you for posting your experience.

    Just wanted to share what I have...smile...I started to feel pain on my left heel lat year in november.  I had the X Ray and I could see I've grown a small bone spur on my heel.Last ime the doctor told me that I had PF inflammation and and he gave me an injection.  Then I was painfree for 3 months..

    Then I started to feel it again around February....I didn't do anything and still keeping my active life, walked a lot etc..

    But the past 1 month it started to get very annoying and painful, to the extend that I have to walk a little limp and the pain on my heel feels like I was walking on broken glasses...From Feb till today ( 5 months ) I have seen 4 different orthopedist. And I was given another injection...For 1 hour after the injection I felt so happy and relieved because I could walk normally without any pain...But after that the pain is back, and its even more painful. I feel so helpless and scared.  I live in Paris and my joy living in Paris is walking my feet off discovering the city. I can not imagine my life without being able to walk freely and without pain in the city.

    I have tried to follow doctor's order, that is to use insole in my running shoes, it helps somehow, but still can feel the pain from time to time...But I can not wear shoes in the house because its too hot...I never walked barefooted, even in the house and I am wearing fitflop. But even fitflop doesn't feel comfortable anymore...

    Doctor also suggest me to use splint while sleeping to strech my FP. I am waiting for my order. I watched in Youtube all those simple exercise / stretching to help FP, it felt better. But in gneral, when I am on my feet a little too long, I start to feel that pain again.  I read Aurelie's comment about pain she has all over her feet. I think I am not there yet.  The pain I feel is mostly right under my heel bones, where the bone spur is, and spread a litte to the outer side of the heel. And it only hurts when I am on my feet.  One of my 4 orthopedist also mention to wear high heels ( 3-5 cm )...Tried to wear my shoes after I put the silicone insole in it. I don't know how you manage to walk in it because for me, i still can feel the pain on my heel and I feel that I am still pretty much putting my weight on my heel, instead on my ball of feet, like you  experienced. How did you do that ??

    I have several pain killer prescribed by doctor but I only take them when the pain is unbearable. I hate those meds.  Has your doctor suggested a surgery?  I am considering that option but I need to know and find out if its not only going to give me more problems...smile

  • hurtingincanada
    hurtingincanada yasmiina

    Posted

    Hi yasmiina I've had PF for about 6 years now and I tried everything. I had acupuncture, bone scans done, physiotherapy, even shockwave. Nothing worked. A few years ago my physiotherapist told me to get orthodics which I did. They never worked. For me it seems as though it got worse with each year. I was almost in tears when I was at my lowest point. I went to my last physiotherapist who again told me to get orthodics. I went to my Dr and he said I needed them but I have to go to a place that specializes in orthodics. So he sent me to this company here in Canada. They've helped immensely now it hasn't gone away but definitely helped. They customized them to my foot and I was told that if an orthodics is off even by a millimetre it can throw off the balance causing PF. I also bought a pair of sketchers with memory foam and a pair of softmocs to wear around the house that also have a memory foam. I highly recommend it and constant stretching helps.
  • lilnickiwonder
    lilnickiwonder yasmiina

    Posted

    I'm a college student and I've been having pain everyday for years. I thought that foot pain was just something that everybody has by the end of a day. It progressed and summer of last year I was working a summer job in retail, and my feet took a turn for the worst. The more I worked on that concrete floor, the more my feet hurt, and my shifts ranged from 3-7 hours each. We were not allowed to sit at all. My foot pain got so bad that I woke up one day and in my first few steps I experienced excruciating pain. Soon, I could barely walk, and I had to take off. I went to the podiatrist and was told I had plantar fasciitis and that basically all the shoes that my peers wear (Keds, Vans, Nikes,Toms, Converse, etc.) I could no longer wear. That made me so sad. I had to stop working because my boss didn't take it too well that my foot doctor said I had to rest. I literally could not walk without pain not just in my feet, but in my legs and knees as well, everything was inflamed. He gave me a bunch of cortizone shots over the course of some months, at least 7 of them. I hated how they felt, but they would work temporarily. My problem now is I have Chacos and Birkenstocks, but even wearing these good shoes I experience less pain but still significant pain after about 3-4 hours. I'm in college and I have to walk everywhere on campus so I'm trying to find a good pair of shoes not just for walking but also for the P.E. classes that I take (Zumba and Fitness Walking). It doesnt have to be shoes but I simply cant do the rest thing. I'm not in a position where that's actionable for me because I can't miss that many days of class and I live on the third floor of my building, no elevator. Walking is an integral part of my life. He gave me these $250 custom orthotics that he casted my foot for, but they hurt after a few hours too. I'm kind of at my wits end here. Anyone have any ideas?

    • doreen87005
      doreen87005 lilnickiwonder

      Posted

      I had those casted foot orthodics too and they don't work very well at all. Sorry you are in so much pain. I'm in same boat

  • JerryR
    JerryR yasmiina

    Posted

    Birkenstocks???  I had Birkenstocks and they were like walking on hard wood. 

    I am a retired physician and plantar fasciitis patient.  I got plantar fasciitis around February 2016.  After about four months, it completely resolved. 

    Here's what I think.  Plantar fasciitis is inflammation of the attachment of the plantar fascia to the heel bone, AND/OR some minimal tearing of the plantar fascia - just a few fibers - that results, naturally, in inflammation . . .   like a "pulled muscle."  (You may know that a pulled muscle is simply the tearing of a few muscle fibers.)  Inflammation hurts until it heals and resolves.  So what's so difficult about curing P.F.?  Well we walk on it!!!  Let's say we take 5000 steps a day.  Imagine inflammation of your elbow, (i.e. tennis elbow).  Imagine taking your sore "tennis elbow" and wacking it against the wall, 5000 times a day.  Think it would heal quickly?  I don't either.

    So my cure for plantar fasciitis is CUSHION, CUSHION and CUSHION!!!  That's right - cushion the heel.  Here's what I did.  First, I wore the plantar fasciitis "relief bridge" gel-heel innersole in my shoes - that I got at Walgreen's for about $11.  (I plan to use them indefinitely in my shoes.)  Then I wear a pair (usually) of nice thickish sox.  On my heel I wore fasciitis therapy wrap padded supports that I got on the internet for about $13.  (I don't need or wear them any more.)  So when I had my PF, under my heels I had 3 cushion layers.  I wore this about 24 hours a day - except when in the shower or swimming.  And after about 4 months, the PF was totally gone. 

    That's what I think, and I hope that this helps you and the many other sufferers of PF.  Check my other posts:  doknabox

    • doreen87005
      doreen87005 JerryR

      Posted

      Thank you- I just was searching and became a member on this site. I have been suffering for 3 straight months. Think I triggered something when I started an exercise regime back in May. I've had cortisone shot- which acted up neuropathy in my foot , I have prescription orthodics which are just the heel part and they are hard not cushiony as you stated. I have been on and off script anti I flammatories and now they want me on nuerontin. Another doctor said lyrica. I'm at wits end with the pain. Ultrasound said severe plantar fasciitis, tears edema and 5 bone spurs. Plantar wripping from heel. Any suggestions as I do not want to take those meds because of the side effects. Thank you in advance.

    • JerryR
      JerryR doreen87005

      Posted

      Doreen,  So sorry to hear your tragic story.  You're right, I don't believe in those hard orthotics.  I would recommend you do what I did.  Think CUSHION.  Cushion the heel!!!  Get a pair of plantar fasciitis "relief bridge" gel-heel innersoles for your shoes.  You can easily get them on the internet.  I got mine at Walgreen's for about $11.  (I've been using them to this day in my shoes and plan to use them indefinitely just to reduce the chance of a future flareup.)  Then in addition I wore a pair of nice thickish sox most of the time.  Also on my heels I wore fasciitis therapy wrap padded supports that I got on the internet for about $13.  (I don't wear these any more.)  So when I was suffering with my PF, under my heels I had 3 cushion layers.  I wore all this all day when awake - except when in the shower or swimming.  And after about 4 months, the PF was totally gone.  But it did take four months.  Today I am totally back to normal.  And another thing, I know that being a woman is different since you wear different more fashionable (maybe less comfortable) shoes than a man.  I would think that high heels are out until you're all healed.  Good luck to you Doreen.  doknabox

      That's what I think, and I hope that this helps you and the m

    • doreen87005
      doreen87005 JerryR

      Posted

      Thanks I will get what you recommended and no fancy shoes here for me I only wear sneakers with the orthodics but now will change it up . Thanks again !
    • nosheen92071
      nosheen92071 JerryR

      Posted

      Hi can u tell which inner gel relief bridge u bought

      I got steriod shot like 1 month baxk.pf is gone.but I am sooo worries it wil come bck.

      It ws ther for 3 months.n it's so gone now as if it ws never ther.what r chances that it b back.i got new shoes n orthotics in it from potomac run shop. costed in all 150

    • christophe77444
      christophe77444 doreen87005

      Posted

      Hi Doreen,

      Follow Doknabox's advice, he knows more about curing pf than most doctors. Just cushioning the heel with gel heel pads that only cost a couple of quid helped me straight away and together with calf stretching exercises the pain has almost gone completly, just a twinge if I put a pair of shoes on without gel heel pads so now I have a pair in all my shoes which are mostly trainers and slippers. I also have them in my walking boots and I can walk 10 miles and then my knee gives out not my foot, thats another problem. You cannot have gel heel pads in skiboots so i use the firmer in soles that spread your wieght over the whole sole not just the heel and ball and these do allow me to do a couple of weeks skiing each year. I did take indometicin for my knee but it did not help but in did for the pf untill the heel pads did their job.

    • JerryR
      JerryR nosheen92071

      Posted

      Mine say "Plantar Relief Bridge - Cushioned Support - Comfortable Gel Heel."  They have two big arrows on them.  I got them at Walgreen's pharmacy here in Florida.  They come in 2 sizes - mens and womens.  They're probably made by Dr. Scholls for Walgreens.  I'm sure you can find them online.  Good luck!  doknabox

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