# Plantar Fasciitis: Solutions other than night splint / boot? **URL:** \ **Category:** In My Humble Opinion\ **Created:** [November 12, 2012, 8:50pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821 "2012-11-12T20:50:00Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![Digital\_is\_the\_new\_Analog](https://avatars.discourse-cdn.com/v4/letter/d/a88e4f/32.png) [@Digital\_is\_the\_new\_Analog](https://boards.straightdope.com/u/Digital_is_the_new_Analog)\ **Post date:** [November 13, 2012, 1:01am UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/21 "2012-11-13T01:01:57Z")
For me…updated orthotic inserts. Stretching exercises. Ultrasound massages. Tennis ball massages. Anti-inflammatory. It took a few months, but I got better. And like someone up thread…this was after my original orthopedic wanted to do surgery…my “second opinion” liked a less intrusive treatment. I’ve since switched to him. -D/a ---
**Author:** ![needscoffee](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/needscoffee/32/1076_2.png) [@needscoffee](https://boards.straightdope.com/u/needscoffee)\ **Post date:** [November 13, 2012, 1:50am UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/22 "2012-11-13T01:50:31Z")
> [@Rhiannon8404](#): > > \If you can manage it, every night as you are falling asleep practice flexing your feet back toward you, in a similar manner to what the splint would do. If you wake up in the night, flex your feet until you fall back to sleep. Before you get out of bed in the morning flex. I found that I had been curling my feet in my sleep, but by doing these exercises whenever I was in bed and awake, I sort of trained myself to flex in my sleep instead of curling my feet.\ This, and get used to the boot; it will work. Also, make sure your bed covers aren’t tucked in at the foot of the bed tightly; you want your feet to be able to flex back easily and not be flattened by the covers. And every time you think of it during the day, flex your feet back. ---
**Author:** ![Nothar](https://avatars.discourse-cdn.com/v4/letter/n/ce73a5/32.png) [@Nothar](https://boards.straightdope.com/u/Nothar)\ **Post date:** [November 13, 2012, 1:54am UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/23 "2012-11-13T01:54:34Z")
I had a shot of cortisone applied directly to the area by the doctor. The pain was gone the next day and never came back. I also wore inserts in my shoes afterwards, and have not issues since. ---
**Author:** ![Digital\_is\_the\_new\_Analog](https://avatars.discourse-cdn.com/v4/letter/d/a88e4f/32.png) [@Digital\_is\_the\_new\_Analog](https://boards.straightdope.com/u/Digital_is_the_new_Analog)\ **Post date:** [November 13, 2012, 2:23am UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/24 "2012-11-13T02:23:55Z")
Oh yeah… I’ve done cortisone injections too…they helped for a bit, but I think I wasn’t addressing the underlying cause at the same time, so the PF came back. I tried night splints, but just couldn’t sleep in them. So I gave up on them. -D/a ---
**Author:** ![Qadgop\_the\_Mercotan](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/qadgop_the_mercotan/32/83_2.png) [@Qadgop\_the\_Mercotan](https://boards.straightdope.com/u/Qadgop_the_Mercotan)\ **Post date:** [November 13, 2012, 3:06am UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/25 "2012-11-13T03:06:37Z")
from an earlier thread on the topic: > [@Relieving the pain of plantar fasciitis](https://boards.straightdope.com/t/relieving-the-pain-of-plantar-fasciitis/494167/6): > > My general schemes for treating plantar fasciitis: > > 1. foot stretching exercises > 2. Anti-inflammatory meds like naproxen or ibuprofen > 3. Taping the feet > 4. Orthotics > 5. Physical therapy, including ultrasound > 6. Steroid injections. > > That’s sort of the hierarchy I follow, 1-6, but not rigidly; depending on the severity, patients’ needs, availability of things like PT and orthotics, and considering the nearest syringe and steroids are only a few feet away from me. So’s the tape, but that actually takes longer to put on that just injecting the feet. Limber folks can be taught to properly tape their own soles. > > Steroid injections generally do give immediate, long-lasting relief. Results for the other modalities tend to be variable, but taping tends to give quick relief for most folks also. Oh, and here’s how to tape your feet: [http://www.nismat.org/traincor/pl\_fasciitis.html](http://www.nismat.org/traincor/pl_fasciitis.html) Well, that’s how to have someone else tape your feet, if you’re not limber. ---
**Author:** ![Wesley\_Clark](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/wesley_clark/32/20581_2.png) [@Wesley\_Clark](https://boards.straightdope.com/u/Wesley_Clark)\ **Post date:** [November 13, 2012, 3:19am UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/26 "2012-11-13T03:19:54Z")
A couple of things that worked were the [powerstep pinnacle](http://www.amazon.com/Powerstep-Pinnacle-Orthotics-Supports-W8-8-5/dp/B001337704/ref=sr_1_1?ie=UTF8&qid=1352776697&sr=8-1&keywords=powerstep+pinnacle) insole, and stretching before getting out of bed. To do that you sit on the edge of the bed with one ankle on the knee of the opposing leg and pull your toes back and hold for about 3-5 seconds. Do that a half dozen times then do the other foot and make sure you do that before you get out of bed and start putting pressure on your feet. At my old job I was starting to get it pretty bad (couldn’t walk without limping) and those 2 things stopped it clean. ETA: since you said stretching and insoles have only helped and haven’t fixed it, I don’t know if that advice will help. ---
**Author:** ![SeaDragonTattoo](https://avatars.discourse-cdn.com/v4/letter/s/df705f/32.png) [@SeaDragonTattoo](https://boards.straightdope.com/u/SeaDragonTattoo)\ **Post date:** [November 13, 2012, 3:56am UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/27 "2012-11-13T03:56:24Z")
The specific Dr. Scholl’s orthotic that works for me is [this one](http://www.drscholls.com/drscholls/products/HeelPainReliefOrthotics.jspa) that says on the package it’s for PF. I get them at Target for about 8 bucks. I wore running shoes only (Vasque seems to have a fairly high arch - they’re trail runners) with this orthotic placed _underneath_ the regular insole the shoes come with. I find they slip around if they’re on top because they’re 3/4 length. I converted one pair of running shoes to “slippers” by loosening the laces and tongue so I can just slip my socked foot in and out, and put the orthotic in those, too. NEVER walk any distance without the “slippers” on in the house. The absolute only time I didn’t have them on while standing was in the shower. The only other thing I did was some stretching before getting out of bed and slipping right into my makeshift running slippers. After 6 months, I was able to wear regular slippers or socks or whatever around the house. I’ll still switch to the “running shoe slippers” or if I’m cooking or cleaning for more than 20 minutes though. I mostly wear running shoes (still with those inserts, I buy new ones every 6 months) or Danskos (no inserts needed). I will wear dress heels occasionally with no problems now, and I have one pair of nice shiny Danskos I pull out for nice restaurants and such, but I plan to keep using those Dr. Scholl’s inserts in whatever couple pair of shoes I wear the most. It’s so nice when you realize you’re walking without thought and the pain is gone! ---
**Author:** ![lindsaybluth](https://avatars.discourse-cdn.com/v4/letter/l/90db22/32.png) [@lindsaybluth](https://boards.straightdope.com/u/lindsaybluth)\ **Post date:** [November 13, 2012, 4:23pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/28 "2012-11-13T16:23:05Z")
Wow, you’re all so wonderful. Thank you! > [@Cheesesteak](#): > > Do you mean the massaging gel sport insoles? The custom orthotic is a different deal altogether. You stand on a machine that measures your feet, and it tells you which orthotic to get, and they cost about $50. Yeah I’ve had $300 custom orthotics and they gave me blisters. Not a fan unfortunately. > [@Rhiannon8404](#): > > If you can manage it, every night as you are falling asleep practice flexing your feet back toward you, in a similar manner to what the splint would do. If you wake up in the night, flex your feet until you fall back to sleep. Before you get out of bed in the morning flex. I found that I had been curling my feet in my sleep, but by doing these exercises whenever I was in bed and awake, I sort of trained myself to flex in my sleep instead of curling my feet. I can definitely do this. I’m great at maintaining habits; type A personality and whatnot. That’s what was so frustrating about the boot: I just could. not. do it. > [@winneee](#): > > They actually have something called Well Wave treatment which uses the same technology as the sonic boom but it’s less intense and spread out over 3 to 5 sessions at $89 per session. I have had 4 sessions so far and am back to running (and am able to walk as well). > > Just something to consider if the other options don’t help! This is incredibly interesting. If my mom ever has another bad bout, I’ll be sure to mention it. My condition is not that bad; I am a sissy about pain and I’m always able to walk easily in the morning and I rarely have pain during exercise, it just is always “there”, in the background, nagging and twinging. **SeaDragonTattoo** , I don’t have those at my local Target, so I’m off to find them online as soon as I finish this post 😛 > [@Chicken\_Fingers](#): > > Try to wear shoes/slippers with the arch support orthotic in at all times. I love being barefoot, but forcing myself to wear slippers with orthotics all the time at home finally helped. Now that you mention that, I think this is going to be a big part of the solution unfortunately. I love running around in socked feet. To all: Any slipper recommendations with arch support? ---
**Author:** ![lorene](https://avatars.discourse-cdn.com/v4/letter/l/65b543/32.png) [@lorene](https://boards.straightdope.com/u/lorene)\ **Post date:** [November 13, 2012, 5:49pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/29 "2012-11-13T17:49:17Z")
> [@lindsaybluth](#): > > To all: Any slipper recommendations with arch support? It seems to me sometimes that PF is the only sports-related injury that I haven’t had, but I am someone who has done endless quests for good slippers, so I might be able to help. I’m not sure what kind of slippers you like (light, fuzzy, open back, booties, etc), but Sorel is a brand with good support. [This page](http://www.sierratradingpost.com/womens-slippers~d~270/sorel~b~19509/) has only a few types but might help you get started looking. A [quick search](http://www.zappos.com/arch-support#!/arch-support-women-slippers/CK_XARC71wHAAQHiAgMBAhg.zso?t=arch+support) on Zappos for “arch support + slippers + women” brings up a lot of options, too. Those seem all over the map with regards to price and style. If you’re not married to the idea of slippers needing to be slipper-y (you know what I mean!), you might think about clogs. I have 2 pair of Keen clogs that I use in place of slippers—comfortable, but can be kicked off when I’m sitting on the couch, etc. ---
**Author:** ![Chefguy](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/chefguy/32/138_2.png) [@Chefguy](https://boards.straightdope.com/u/Chefguy)\ **Post date:** [November 13, 2012, 6:05pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/30 "2012-11-13T18:05:44Z")
> [@lindsaybluth](#): > > To all: Any slipper recommendations with arch support? In my case, I don’t wear slippers, but rather a pair of Sperry Docksiders. When I buy a new pair of street shoes, I take out the insoles and put them in the house shoes, then put the orthotics in the street shoes. You could probably get away with just buying the house shoes and using the insoles that come with them. ---
**Author:** ![Eva\_Luna](https://avatars.discourse-cdn.com/v4/letter/e/e495f1/32.png) [@Eva\_Luna](https://boards.straightdope.com/u/Eva_Luna)\ **Post date:** [November 13, 2012, 6:16pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/31 "2012-11-13T18:16:48Z")
> [@lindsaybluth](#): > > To all: Any slipper recommendations with arch support? I have some from [these guys](http://www.orthaheelusa.com/), and they are great. I also wear Birkenstock sandals around the house instead of slippers much of the time. ---
**Author:** ![lindsaybluth](https://avatars.discourse-cdn.com/v4/letter/l/90db22/32.png) [@lindsaybluth](https://boards.straightdope.com/u/lindsaybluth)\ **Post date:** [November 13, 2012, 6:35pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/32 "2012-11-13T18:35:11Z")
> [@lorene](#): > > It seems to me sometimes that PF is the only sports-related injury that I haven’t had, but I am someone who has done endless quests for good slippers, so I might be able to help. Thank you! I just clicked your Zappos link and will pick out a pair now. It never even occurred to me to use Zappos for slippers like I do for shoes. I like STP but I don’t like their return policies but I adore Zappos. I wouldn’t like clogs (but I do own Keens!). **Chefguy’s** rec of Sperrys wouldn’t quite be “slipper-y” enough :p. **Eva Luna** , I like the link provided. I’m going to try to get away with spending under $40 if possible – but if not, those are my next choice. ---
**Author:** ![otternell](https://avatars.discourse-cdn.com/v4/letter/o/ecc23a/32.png) [@otternell](https://boards.straightdope.com/u/otternell)\ **Post date:** [November 13, 2012, 6:39pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/33 "2012-11-13T18:39:01Z")
I got custom orthotics from a podiatrist. Plus was told to do more stretching. Don’t mean to be insulting, but you do get what you pay for. Take good care of your feet, you only get the one pair. ---
**Author:** ![Eva\_Luna](https://avatars.discourse-cdn.com/v4/letter/e/e495f1/32.png) [@Eva\_Luna](https://boards.straightdope.com/u/Eva_Luna)\ **Post date:** [November 13, 2012, 6:42pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/34 "2012-11-13T18:42:43Z")
> [@lindsaybluth](#): > > **Eva Luna** , I like the link provided. I’m going to try to get away with spending under $40 if possible – but if not, those are my next choice. Check out [6pm.com](http://www.6pm.com/orthaheel-women-slippers~1) - there are a few pairs there for cheap. I have custom orthotics that I use in most shoes (not for PF, for other reasons), but I might give some of their mules or clogs a try for slipper purposes. If you guys don’t mind my piggybacking, dress shoes are next to impossible for me because the custom orthotics are fairly large and don’t work with most dress shoes…can anyone recommend arch supports or orthotics OTC that might conceivably work with dress shoes? ---
**Author:** ![Ca3799](https://avatars.discourse-cdn.com/v4/letter/c/9f8e36/32.png) [@Ca3799](https://boards.straightdope.com/u/Ca3799)\ **Post date:** [November 13, 2012, 7:24pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/35 "2012-11-13T19:24:18Z")
Things I have tried: Buying new shoes regularly (I wear athletic shoes to work, so buy 2 new pairs about every 4 months and switch daily) Insoles- both custom made and store bought Taping (Now that I’m a taping expert, I am often asked to tape the feet of coworkers!) TED hose (Surprisingly helpful, except the tend to pinch right at the base of my toes. I cut them a little bit there.) Rest Exercise and frequent (like, daily or multiple times a day when necessary) stretching Heat (I use a 5 gallon bucket filled with hot tap water filled to about mid calf, but I have small feet) Massage Cold (Frozen water bottles. Drink a little first so they don’t explode in the freezer, wear socks, and roll them on the floor with the soles of your feet.) Anti-inflammatories, prescription and over-the-counter. Can’t tell much difference between the two. Works best when taken regularly for a few weeks. Sleep boots (if you don’t like yours, try another kind; there are several. Sometimes you can find them for cheap at resale shops) Steroid injections x 2. The first one was horrible and didn’t help at all, but I was in a full blown crisis at that time. The second was moderately helpful. My doc won’t let me have any more. Ever. Getting a medical check up to make sure I don’t have diabetes. Things I have not tried: Narcotics Surgery. “Nerve pain” meds I’m sure I forgot something. I have chronic, long standing PF in both feet and do not have any hope of it ever going away at this point. I am also afraid of surgery. I do manage it pretty well by using all of the above therapies at different times (I cycle them around), but it does affect my lifestyle and limits some things that I would like to do. ---
**Author:** ![outlierrn](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/outlierrn/32/3005_2.png) [@outlierrn](https://boards.straightdope.com/u/outlierrn)\ **Post date:** [November 13, 2012, 7:47pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/36 "2012-11-13T19:47:21Z")
TLDR: Custom orthotics turned the trick for me, now it’s maintenance work. Consider some heat and stretching _before_ you get out of bed, get things loose before that first weight bearing moment. Calf stretching (when fully warmed up) must include the gastroc and soleus muscles, that is with the knee locked and bent, Luck ---
**Author:** ![Lukeinva](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/lukeinva/32/17872_2.png) [@Lukeinva](https://boards.straightdope.com/u/Lukeinva)\ **Post date:** [November 13, 2012, 7:54pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/37 "2012-11-13T19:54:04Z")
> [@runner pat](#): > > _“…massage your arch with a golf ball…”_ This. Keep a golf ball under your desk and work your foot back and forth and eventually it will go away (it did for me after years of foot neglect via flip flops). ---
**Author:** ![SeaDragonTattoo](https://avatars.discourse-cdn.com/v4/letter/s/df705f/32.png) [@SeaDragonTattoo](https://boards.straightdope.com/u/SeaDragonTattoo)\ **Post date:** [November 13, 2012, 7:54pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/38 "2012-11-13T19:54:45Z")
> [@Eva\_Luna](#): > > If you guys don’t mind my piggybacking, dress shoes are next to impossible for me because the custom orthotics are fairly large and don’t work with most dress shoes…can anyone recommend arch supports or orthotics OTC that might conceivably work with dress shoes? The Scholls I linked above will work in any closed shoe. They are 3/4 length, so will probably stay in place in heel best with double sided tape. ---
**Author:** ![Khadaji](https://avatars.discourse-cdn.com/v4/letter/k/9e8a1a/32.png) [@Khadaji](https://boards.straightdope.com/u/Khadaji)\ **Post date:** [November 13, 2012, 11:22pm UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/39 "2012-11-13T23:22:51Z")
> [@Lsura](#): > > I had a significant PF issue about 2 years ago, and this was amazingly helpful. Also, those Skechers ShapeUp shoes? I tried a pair on as a lark in a store, and almost cried from the immediate pain relief. I bought a pair and wore them as my shoes as much as possible for about a month, and haven’t had any major problems sense (occasionally I’ll have a twinge of an ache, but nothing like the pain I was having). OK, what the heck, I’ll give 'em a try. I ordered a pair last night and they are here today. First test: Tomorrow. ---
**Author:** ![Noodles\_Fellicini](https://avatars.discourse-cdn.com/v4/letter/n/e36b37/32.png) [@Noodles\_Fellicini](https://boards.straightdope.com/u/Noodles_Fellicini)\ **Post date:** [November 14, 2012, 2:56am UTC](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821/40 "2012-11-14T02:56:22Z")
Only suggestion I can add is running the length of your instep back and forth across a chair rung. Hurts so good. [Previous page](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821.md?page=1) [Next page](https://boards.straightdope.com/t/plantar-fasciitis-solutions-other-than-night-splint-boot/640821.md?page=3)