What continues to puzzle me is that I got it in both feet at the same time.
I had it in both feet from the wrong work boots. Went and had my next pair fitted by someone who knew what he was doing (they needed to be wider) and eventually the problem went away. I work on a thick concrete floor for 12-hour shifts, not all standing fortunately.
Contrary to others here, I find going barefoot feels much better for me although I have high arches. I pay a lot of attention to how I walk now. It took a while to get rid of it but I don’t know how long. It was so gradual I didn’t actually notice when it finally disappeared. I had lower back problems too and I don’t think it’s a coincidence.
Using a shot-gun treatment approach to plantar faciitis usually offers the highest success rate, IMO. The main areas to address:
Biomechanical control: PF typically occurs in people who overpronate (roll in too much on their feet; excessive wear on outside of the heel is a good sign of this), so controlling pronation ( and increasing shock absorption) with orthotics is often beneficial (a well made off-the-shelf orthotic is usually fine—no need for the expensive prescription ones, IMO). Wear well-constructed supportive shoegear as much as possible (particulary when walking or standing on a hard surface)…and only go barefoot on soft surfaces, like the beach.
Break the inflammatory cycle: RICE (rest, ice, compression, elevation).NSAIDs (e.g. ibuprofen) at anti-inflammatory dosage (which is more than analgesic dosage, so have your physician dose you). Cortisone injections may or may not be indicated (and no more than 3 in a 6 month period).
Stretch the fascia: Since it is chronic tightness of the PF pulling at its narrowest insertion point at the calcaneous (heel bone) that creates the inflammation/pain, stretching the fascia is beneficial—but often difficult to accomplish with stretching exercises alone (e.g. ball of foot on step, drop heel and hold x 90 seconds). Use of a device that stretches for hours at a time, like a night splint, is much more effective. Note: The reason pain is usually worse in the morning with PF (a classic sign), is that the fascia is most contracted when non-weight bearing, then stretches a bit after walking.
Most cases of PF can be rendered non-symptomatic with appropriate conservative care alone (i.e. most or all of the steps listed above), but if surgery is indicated you may wish to find a surgeon who does the least invasive type PF procedures, like an endoscopic plantar fasciotomy (EPF)—minimal pain, back in regular shoegear quickly and high success rate. You may be tempted by one of the new, even less invasive procedures, like extracorporeal shock wave therapy, but some appear to be little more than smoke and mirrors.
…of course this is just in my experience. You should be examined, diagnosed and treated by a qualified health care professional for any medical disorder.
Absolutely, and as noted in my OP I am under medical instruction.
Birkenstocks can also be good - they’ve got great arch support. I wore mine religiously for years until about a year ago. Turns out, if you develop “tailor’s bunions” (like a “regular” bunion but on the outside edge of the foot), sometimes the curvature of a Birk presses up juuuuuuust right on the very wrong spot :(.
I’m 61 years old and still quite active. Among other activities I play softball 4 times a week in 55+ leagues. “PF” stories abound in my age group. Seems like every couple of years it’s my turn. Last year, and 3-4 months into agony, one of my teamates told me of something that worked, and did so rather quickly.
First, most everything previously posted are accepted/worthwhile treatments. Certainly wouldn’t stop. A podiatrist friend’s top 3 tips are 1) ice as often as possible, 2) NEVER walk barefooted, even from your bed to the bathroom and 3) get a good (hard plastic and cuustom made) pair of orthotics.
Next is the tip I received that really knocked it down. Double up on the recommended daily dosage of Aleve. The package instructions indicating 2-3 tablets daily as max. I took 2 in the morning and 2 in the evening (along with the 1-2-3 above). What had been a real problem for 3-4 months disappeared in a week. A cautionary note, however, the Aleve regimen should be considered temporary (10 days max) as it’s hard your liver.
As fate would have it, my other foot started acting up recently. I’m on my 9th day of 1-2-3 & Aleve. It’s not gone yet, but it’s considerably better, even though I’m still playing ball with the same frequency.
Might be worth a try.
Sorry, Land of Hope & Glory denizen, this Mother isn’t Free. I’m obligated to charge you my customary consultation fee, so please forward me your billing address (and don’t forget to convert to U.S. dollars). 