Post # 1
I have fasciitis pain on the bottom of my left foot. Its been going on for about 3 days, sometimes better when I walk around and stretch it out, other times its better when I rest the foot with my shoe on and arch support insert in. Anti-inflammatory meds are only helping a little. Does anyone else have experience with this? Is there anything else I can do? How long does it usually take to go away?
Post # 3
Yup. I found freezing a water bottle and then rolling it with my foot helped. Also lots of ibuprofen. But the only thing that really cured it was rest (I had gotten, I think, from jumping my running mileage too quickly) and wearing very supportive shoes. It took about two solid weeks of rest and another two where I just ran until it hurt and then stopped for it to go away. It hasn’t come back yet.
Post # 4
@atalante: thank you! I walk on the treadmill a lot and started jogging recently but my shoes were pretty worn out so I think that was the culprit. I immediately went and bought new jogging shoes with better inserts. How long did it take for it to go away for you?
Post # 5
@auroraborealis: Sorry, I edited my post with that and should have put it under ETA instead of sticking the last sentences in the end 🙂 About four weeks total – two of complete rest, and two being very careful about how I was feeling as I eased back.
Post # 6
I formerly was a Doc’s assistant for a podiatrist and foot and ankle surgeon. Plantar Fasciitis blows! its really something you kind of need to manage long term, like chronic. The best recommendation is to get custom made orthotics ( from a podiatrist-not the Dr.Scholls test machine at a drugstore) to help get your feet and arches the right support. Also, as others said wear supportive properly fitting foot ware as much as possible!
Post # 7
Fasciitis is an overtraining injury, which happens when you don’t offer your body enough recovery time in between mileage increases or intense workouts. It can also come from shoes that are not properly fitted to your foot, or are worn out/broken down.
NSAID’s are great (motrin, ibuprofen, advil) to relieve the inflammation, as well as PP’s frozen water bottle suggestion. You can also pop a tennis ball or golf ball in the freezer and use that to massage the bottom of your foot.
You’ll want to take a break from running or other high impact activities until the pain completely subsides (substitute swimming, cycling, or aqua-jogging).
If you don’t improve, see an ortho doc or sports med specialist. Also- if you’re planning on getting (back) into running, get fitted at a running specialty store. They can asses your footstrike and gait to make sure the shoes you end up in work for YOUR foot and the mechanics of YOUR stride.
Good luck 🙂
Post # 8
thank you all for the advice! I’m sad to hear its going to take awhile to heal and sounds like now it can come back pretty easily, but I’m for sure going to take all preventive measures. Its so painful it kept me awake the other night! I do not want this coming back if I can help it!
Post # 9
Plantar fasciitis has more than one cause. I know many nurses who have had it, and not all of them train for anything. Some of them are overweight- some not.
My physio told me that the greatest preventive technique was to ensure that I stretched the calf muscle, as this is attached to the achilles , which pulls up on the plantar fascia.
I have had no recurrence in the last 10 years since I started this stretching on a regular basis.
Post # 10
@auroraborealis: I have a recurring problem with platar fasciitis in my left foot as well. It’s been off and on for the past few years. Like some of the other PPs have metioned the frozen waterbottle, ibuprofen and stretching defintely helped.
I’ve also started using Superfeet inserts and they work wonders! They’re not soft like Dr. Scholls, but are stiff and provide support.
Doing exercises to strengthen my ankles, calves and feet have also helped to minimize the pain. Apparently my plantar fasciitis was being exacerbated by weak foot muscles because I had been wearing orthotics too much (who knew?).
This site has alot of the stretches/exercises that my dr. recommended:
Post # 11
@auroraborealis: Ouch! I hope it gets better quick. 🙁 The only other thing I can think to add is just track your running shoe life carefully for the next few shoes. I tend to notice old aches returning as my shoes near the end of their life. I think the mileage per pair is supposed to be about 300-500 miles, but that’s largely contingent on stride and body type/weight/height. If I’m averaging about 10-15 miles/week, I find I can go 5-6 months before I get the warning twinges in my feet or knees or hips.
You might also benefit from going off-treadmill and running on grass or a synthetic track when you ease back into activity (once you’re recovered). I like the treadmill for certain things and for the cold mornings, but I think it’s harder on my legs.
Post # 12
Great info from everyone! Thanks! FI thinks it might also be because we tore out our carpet and put down hardwood floors through most of the house. When we’re home we walk without shoes on and with the hard floors he thinks that might be contributing to this.
@atalante: thanks for the running advice! I will try jogging outside as much as I can and use the treadmill for when the weather is bad instead. I’m new to running so that’s very helpful information!