My recovery from Plantar Faciitis

Plantar Faciitis is a frustrating problem. I got it in one of my feet by walking too much on concrete on a vacation on my right feet. I have it for about 3-4 months. I benefited enormously by reading articles on the internet. this is my attempt to give back by saying what is helping and what is not:

Initial Relief;

1) Heel Brace - Night- I found immediate relief from this.(high benefit)

2) Staying off my feet.(high benefit)

3) Icing(small benefit)

4) Stretching (small benefit)

5) NSAIDs(Watch for stomach pain. Just have it for 1 week) (moderate benefit)

5) Time.(high benefit)

After a while the gains plateaued and I was fine when i rested but the condition aggravated when returning back to activity. I also started developing peroneal tendinitis with pain near the base of the 4th and 5th metatarsal condition. Standing on hard surfaces was tough.

Thats when I started reserching different options like surgery, PRP and dry needling. I also started doing heel raises with heel drop. This is similar to 'eccentric heel raises' on youtube But I also did one legged heel raises combined with the heel drop.

This is done on a stairs with a heel drop(a stretch first) followed by a heel raise. This helped to improve both my plantar faciitis and peroneal tendiniitis. I guess this excercise first stretches your calf and strengthens it.

I am beginning to slowly and progressively increase my activity.

So ideally the best treatment from experience is

1) First do the initial relief steps i mention.

2) Slowly start doing exercise when pain is resolving.

3) progress to walking and running as you feel better.

I am right now able to stand for up to an hour and run 10 mins. A big deal for me.

Hopefully this helps!

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