Anyone suffer from plantar fasciitis?

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I guess we'll need to be careful not to head into medical thread territory, but I'm interested in other people's experiences. A dull ache in my left foot/heel at the end of last year, soon turned into pain while walking at the beginning of this year and I started a set of physio sessions in February. I've had 6 sessions of shockwave therapy (horrendous!), was on anti-inflammatories for two weeks (really helped!) and now just got approval from my medical insurance for another 6 standard physio sessions. To be honest, I'm getting a little downhearted. I seem to have gone backwards even though I'm doing the things my physio tells me (massage ball, variety of foot exercises, frozen bottle massage etc.). I also got an Xray and even though the hospital said I did not, my physio says it showed a calcaneal (heel bone) spur. So there's two things going on for me.

I don't really know what's next? I've read about people having steroid injections.. what else? Just getting a little dejected, am I stuck with this forever? Coming into the summer I'd really love to start doing some exercise again but I doubt that'll help. Swimming perhaps.

Any experiences to share?

 

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One weird thing you said there.

I'd trust a radiographer over a physiotherapist to read x-rays.

I agree. I don’t know why/how whoever looked at my xray missed it. The physio has showed me comparisons and it’s fairly obvious. It’s also quite obvious when he presses that particular area!

Nowadays dress code has gone casual and we just wear trainers anyway.

I sort of have the opposite. Only ever worn casual trainers for work. But I think a lot of it may have been caused (well not helped) but the fact that I have worn skate style (flat) shoes like Vans all my life. The only time I wear formal shoes is for weddings and our work Christmas party

 

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You can buy shoes with memory foam cushioned soles now. It's the only time I would actually say buying Nike Airs of something with a ridiculously padded heel area would be worth the money. Skate style shoes tend to have flat and very robust (not flexy) soles, which are not forgiving on the heel.
You might be surprised the improvement with a change of shoe. You may have a kind of walk that is very heel led and impacts the heel. Ironically, running tends to hurt less as you are more forward and on your toes.

I've worn 3/4 insoles for the last 5 years or so when I was getting foot cramp when swimming (pointing my toes brought it on). The physio (different place) noted I had flat feet and suggested arch support insoles. They're not very cushioned though so I should look at replacing them to something with a bit more padding.

The physio hinted that i needed to build up all the leg muscles to help relieve the load on the tendon.

Yes. A couple of the exercises I have are based around going up on your tiptoes which stretches the calf and plantar. It's all attached.

I only looked in as I've had a sore heel for the last week which doesn't seem to be fixing itself quickly.

Does it hurt when you get out of bed in the morning? Does it feel better if you stretch your foot backwards (toes towards shins)? That's generally how it starts...

 

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My mum suffered with it for years - the calcaneal spur, as well. Stretching her calves religiously was one of the only things that helped relieve the pain temporarily. Steroid injections killed the pain for about a week then she was back to square one.

Man. Doesn't sound good. I really don't want to live with this for the rest of my life!

Interest about the calves though. The receptionist was advising me to get a ruler or something, oil up my calf and rub the ruler pretty aggressively up and down my calf. Said it really helped him. I know the muscle is all attached.

 

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Ok so I suffered for years with this... Doing calf stretches etc..

What kind of stretches?

 

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Can anyone recommend any arch support insoles that are softer on the heel? The cheapo ones I’ve had are very hard and I’m sure that’s not helping.

Also sounds like I need to get to doing more calf exercises, not just ones that stretch the plantar in the sole of your foot.

 

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Don't wear arch support shoes all the time. It's what got you into this problem in the first place.

I thought wearing flat Vans in my formative years was what's done it!

Getting old sucks!

Indeed...

Apparently I've had all the injections I'm allowed.

So, update. I went and saw the more senior physio at my place today. She didn't like my arch support insoles, gave me a pair of rubbery arch-padding ones that I can put on under socks instead. She gave me 3 options which were something like;
1 - More shockwave therapy and basic physio
2 - More basic physio, with acupuncture
3 - Steroid injection followed by acupuncture

Her suggestion was the injection with acupuncture. So I'm going back on Tuesday to confirm, just wanted to do a bit of research this weekend. I've never had steroid injections before, absolutely no idea about them! Anything to worry about?

 

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So no qualms about steroid injections basically?

 

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You can get socks / stockings that keep the plantar in the relaxed position during night. Thats meant to help for that first morning walk...

Are they the ones that look like big boots? They look like they flex your foot upwards. Can't see how I could sleep in that.

My dealings with insurance rumbles on. I think I need to be referred to a "pain management" specialist for the injections, which need to be approved by my insurer. Yawn.

 

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Ancient thread bump! I recovered from the pain and what was potentially turning into a small heel bone spur. Generally ok now although if I'm standing on a tiled floor barefoot I get almost an ache but nothing to worry about. I do occasional exercises for it.. like stretching up and down on the edges of stairs, massaging etc. The physio gave me a horrible silicone insoles to wear under my socks (like these) which I'm still wearing a year later but unsure if I should carry on. They seemed to suggest that I should...

But anyway. I'm starting to physically feel the effects of not running anymore and I'm certainly gaining a belly. It's annoying, because I'm very slim but any added weight seems to just go to my paunch Benefit of getting old I guess...

So I'm debating starting to run again, just once a week. I swim once a week, there's a pool opposite my office so I can do it in a lunch break which is a godsend. I'm trying to get back into cycling instead but living in London... doing 'proper' cycling means road cycling and I'm not super sure about that.

tldr; would you even consider running with plantar fasciitis? When that certainly seemed to be the cause of my pain the first time around... I'm wondering if I'm forgetting just how debilitating it was...

 

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See now this is the confusing thing. Half of the people on here are saying "get barefoot shoes" or "go barefoot/lose the insoles to strengthen your muscles" but then as above like @MartinPrince that is exactly what causes the pain and flare ups

@Scam instead of running have you thought about swimming or an indoor bike for example?

Do more of this instead.

As above I try to swim once a week but it's hard only being in the office 3 days a week. It's already a bit of a (nice way) running joke that I'm always off swimming. Whether or not that's a comment on me often taking a full hour for lunch or just gentle ribbing I don't know. But also I don't want to use all 3 of my office lunch breaks going to the pool. I want/need to have social lunches with people, also want to have more interesting lunches, as we're spoilt for choice around our office

Nope, because you have done nothing to strengthen your foot. You have just eased the pain.

Well as above I do some of the strengthening exercises. Just not as often as I should.

When you get time this is a good recent watch and backs up why you need to ditch the insoles. She goes through Plantar Fasciitis. Backs up what I saw other feet experts say in many other videos and on that same program.

Thanks, I'll give that a watch but I can't stand Steven Bartlett

 

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Without being too brutal about it (snip)

Not brutal at all mate. It’s a reality. I’m a big believer of everything in moderation.. food, exercise etc. I have clearly just reached the age where moderate exercise is more than one 30min swim a week But I also want to get on in my career and socialising, having work lunches are important- not to mention days where I’m not in the office, working in other locations etc. I just can’t make a habit of swimming 2-3 times a week.