ChatterBank11 mins ago
Plantar Fasciitis Flare-Up.
23 Answers
Am having the most dreadful flare-up the past week or so, I can’t even put my right heel on the floor at all, the pain is just terrible. I’ve tried the usual - rolling my foot on the little roller that I have for this - under the arch of my foot, rolling & holding my foot on a bottle of frozen water, nothing is even touching it this time. My doctor just says take painkillers- hasn’t even seen me, this was just a phone message. Is there anything else I can do/try, as my heel just had the most awful stabbing pain, and my Achilles tendon feels as though it’s about to snap even tho I am doing stretching exercises as best as I can.
Answers
Best Answer
No best answer has yet been selected by Smowball. Once a best answer has been selected, it will be shown here.
For more on marking an answer as the "Best Answer", please visit our FAQ.I literally feel your pain - I've had it for approx 18 months now.
2 visits to the physio and trying different exercises .... I've kinda resigned myself to accepting it now. It doesn't seem to be as bad as it was .... some days are worse than others, but the pain is usually manageable.
One of the stretches that I found helps is standing with your foot flat on the floor near to a vertical surface such as a wall (I actually do mine at the bottom of the stairs using the vertical part of the bottom stair). Bend your toes upwards and push your foot up against the vertical part of the stair and lean forward a bit. You're basically trying to get your toes flat with the vertical part of the stair so you're bending your toes at 90 degrees to the bottom of your foot - this will stretch you plantar fascia.
I usually do 15 seconds of that stretch, followed by 25 reps of stepping up and down a stair, followed by another 15 second stretch, then 25 more reps, followed by a final 15 second stretch.
2 visits to the physio and trying different exercises .... I've kinda resigned myself to accepting it now. It doesn't seem to be as bad as it was .... some days are worse than others, but the pain is usually manageable.
One of the stretches that I found helps is standing with your foot flat on the floor near to a vertical surface such as a wall (I actually do mine at the bottom of the stairs using the vertical part of the bottom stair). Bend your toes upwards and push your foot up against the vertical part of the stair and lean forward a bit. You're basically trying to get your toes flat with the vertical part of the stair so you're bending your toes at 90 degrees to the bottom of your foot - this will stretch you plantar fascia.
I usually do 15 seconds of that stretch, followed by 25 reps of stepping up and down a stair, followed by another 15 second stretch, then 25 more reps, followed by a final 15 second stretch.
My own experience was very transient it has to be said. I remember the young men coming round to lay the carpet and they wanted me to move an extra deep kingsize mattress from one room to another to facilitate laying the carpet in that room and I howled in pain as I was attempting to drag the damn thing and the feckless wazzocks just watched me struggle. It was either that or pay them £35 to move the mattress for me.
Ohhhh Thanku so much for all the comments - so so much appreciated. It’s so hard to try and explain to someone who’s never experienced it. MrSmow just thinks I’ve got a ‘sore foot’, when in fact just yesterday I went to stand up getting out of bed and literally screamed. I haven’t been to see anyone privately but could definitely do so. What exactly do they do, specific exercises, injections??
Hi Smow. Have you tried any insoles? When I first suffered PF I found the pain was severe. happened to talk to a friend who suggested I got some insoles which I did. I wore them all day, every day in "sensible" flat shoes ;) Took care of the pain and after about 2 months I could walk pain-free without them. That was years ago and I had one flare up about 6 months ago that lasted but a fortnight Wish you better soonest x
https:/ /www.am azon.co .uk/s?k =planta r+fasci itis+in soles&a mp;crid =34T90N 49LM3O2 &sp refix=p lantar% 2Caps%2 C525&am p;ref=n b_sb_ss _ts-doa -p_1_7
https:/
I have insoles in most of my trainers, shoes and boots:
https:/ /www.sp ortsdir ect.com /slazen ger-per forated -gel-in soles-7 50581#c olcode= 7505819 0
I wear these around the house, I can't recommend them enough, they have a memory foam and are really thick and comfortable:
https:/ /www.pr imark.c om/en-g b/p/str ipe-str ap-pool -slides -black- 9910572 19804
https:/
I wear these around the house, I can't recommend them enough, they have a memory foam and are really thick and comfortable:
https:/