General Lee
Well-Known Member
Damn it, I've had enough. Months of pain. Cortisone shot only gave relief for a month or so. Has anyone found something that helps? Please share
Plantar Fasciitis
- Thread starter General Lee
- Start date
PeoplesElbow
Well-Known Member
Do you stretch out your legs?
I made in inclination board to do it daily and it made all my pain go away. I stretch twice a day on it.
I made in inclination board to do it daily and it made all my pain go away. I stretch twice a day on it.
The only thing that seems to ease it for me is if, when I first wake up while I'm still in bed, I sit up and touch my toes. Stretch out my Achilles tendon and hamstrings first thing, then throughout the day do a toe touch to keep it that way. If I don't stretch, that first step in the morning is a killer.
General Lee
Well-Known Member
The pain is in the back of the heel. The weird thing is the more I'm on it, the more it hurts. Seems to be the opposite of being worse first thing in the morning.
I've tried and do stretches but not the like you guys describe. I even roll my foot around on a tennis ball or foot roller. I just can't get relief.
I've tried and do stretches but not the like you guys describe. I even roll my foot around on a tennis ball or foot roller. I just can't get relief.
General Lee
Well-Known Member
DoWhat- the board that you are referring to, is it like a slant board to stretch the calf?
PeoplesElbow
Well-Known Member
Not Dowhat
You put this against a wall, stand on it, and push your hips to the wall.
I made mine but here is where you can get one.
Board
You may have bone spurs.
Heel Spur Causes, Symptoms, Treatments, and Surgery
Learn more from WebMD about heel spurs, including how they develop and how they are treated.
www.webmd.com
General Lee
Well-Known Member
You may have bone spurs.
Heel Spur Causes, Symptoms, Treatments, and Surgery
Learn more from WebMD about heel spurs, including how they develop and how they are treated.
I got an X-ray when they gave me the cortisone shot. No bone spurs were present. That was about 6 weeks ago
PeoplesElbow
Well-Known Member
https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
Does the illustration show where it hurts? Some ibuprofen and muscle rub type cream tend to work well when I have flare ups.
You can also try the small salonpas patches at night in front of your heel, those make my feet feel good when I wake up in the morning.
Nothing gives immediate relief for me, it only stops hurting after several days of maintaining a regimen and continuing my calf stretches.
General Lee
Well-Known Member
Where the inflamed area is on the illustration is basically where it hurts. Maybe even a tad further back on the heel. Yea nothing has helped me for for the past 9- 10 months except the cortisone shot for a brief time. I just ordered the inclination board board. I could make it myself but it will be here before I get the chance to make it. I'll try being more disciplined with stretching, I'll admit I do slack in that area.
You and practically every other guy. That's why male lifters are always in pain - because they don't stretch the muscles they're hammering.
Try, when you first wake up in the morning, touching your toes a few times before you get out of bed. Just light stretching, don't overdo it, and see if that doesn't help.
General Lee
Well-Known Member
I definitely will, thanks for the tip
Keep doing the stretches, but also look into proper supports in your shoes.
Seriously. Foxhound had that same issue, and he found that better insoles/supports helped him. Go to Walmart and step on the Dr. Scholl's machine thingy and get their recommended insoles for your feet. They are $50 , but A LOT cheaper than custom made orthotics.
Also, check out Spenco footwear/insoles. I have TERRIBLY flat feet and since I have rolled both ankles in the last 10 years, I have a lot of trouble with my feet hurting. I swear by their sandals, and have insole inserts. They're not cheap but your feet will love you.
Spenco Footwear - Ask the Expert
PeoplesElbow
Well-Known Member
It will do you some good, start off where it just starts to hurt, hold it until it burns (for me 30 seconds) get off for a minute or to and walk around and repeat this two more times. After that you should feel lose, I usually try to do it two or three times a day.
PeoplesElbow
Well-Known Member
Hows the feet doing?
gary_webb
Damned glad to meet you
I have PF from fallen arches that resulted in my PF pain and I wear orthotic inserts that I got from the foot Dr. They scanned the bottom of each foot with what was very similar to a tablet that sensed pressure. My insurance paid some but I paid $100 I think it was. Best $100 dollars I ever spent and I'm pain free, from PF at least, to this day.
Has anyone tried this place https://www.goodfeet.com , I've heard their advertisements for quite a while now and the sound like they have an idea of what they're doing.
I haven't ever seen those, but I swear by my Spenco sandals and shoe inserts. Worth every penny.
I've also heard from friends that Vionic makes good orthotic types shoes.
PeoplesElbow
Well-Known Member
I had not heard of them, thank you for mentioning them. I may try a set of their insoles for my steel toe shoes.I haven't ever seen those, but I swear by my Spenco sandals and shoe inserts. Worth every penny.
I've also heard from friends that Vionic makes good orthotic types shoes.
We went to Fleet Feet (Annapolis Harbour Center) last weekend and I was trying on various trail hiking shoes. I completely forgot to bring my shoe inserts.
The salesgal picked 1 from their stock in the store - not Spenco, but she said they used to carry Spenco, and wasn't sure why they stopped. I didn't feel the ones they had really gave much support. I think they were the Superfeet brand.I need a lot of arch support for the hiking we've been doing. Our "day hikes" have gotten way more strenuous than just a walk in the woods*. Having rolled both of my feet in the past 10 years, I'm having issues with pain nowadays - I guess since I'm 60.
Those tendons are just not helping to support my arches very well when I hike. I've changed shoes and inserts, but now I think I'm going to have to move to a mid-boot type of shoe for hiking. I'm still researching. For the time being I ordered Spenco's Super Max arch supports. They're more rigid than the regular ones, and recommended for athletes, too. I'll see how that works. I would just like to walk without feeling pain in my arches. If that doesn't work - I guess I need to see a specialist. *I took a little tumble a couple of weeks ago when we were hiking a section of the Applachacian Trail - Rockfish Gap down in VA. It was only a 12-13 mile round trip hike, but was pretty rocky in places, and there were definitely some switchbacks which were steeper than I've done before. It wasn't even my ankles that caused the dang fall - I tripped on a tree root or a rock sticking up! I lived to tell about it though, so all is well. We're already planning the next hike.