Plantar Fasciitis Flare-Up.

[Smowball]

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.

[naomi24]

I went to a sports injury specialist with mine. Two visits, £80, done.

[LadyCG]

Sorry to hear that, Smow. I've been there so you have my sympathy.

The only thing you can do is continue with the measures that you are already doing, or seek a private consultation with an Orthopaedic Consultant.

[rowanwitch]

Ice and painkillers before exercise but if you can't afford to see a private podiatrist all you can do is get back onto the gp. Sometimes it will go away on its own but with busy lives who can take that chance.

[Gizmonster]

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.

[naomi24]

I was in crutches for six months before I went to that specialist. It’s worth seeking one out and giving it a try, smow.

[LadyCG]

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.

[jourdain2]

I really sympathise, it's horrible. Incredibly painful. All advice given is good. Rest, ice, exercises as you are doing and the exercise gizmonster describes is very helpful.

[Smowball]

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??

[Sqad]

Assuming it is what you say then please tell us what painkiller you are taking, what dose and the frequency.
How long has this episode been affecting you?

[Smowball]

Hello Sqad, was hoping you were about. I was diagnosed with it a couple of years ago - it eventually settled, but then a week or so ago it flared up big time. Doesn’t help having a house with all hardwood floors to walk on….. am taking soluble co-codamol(prescribed) 30/500 3-4 times a day .

[alidoc]

What worked for me was to wear night splints which kept my ankles at at least a right angle, I soon got used to wearing them in bed. I haven't had recurrence of the pain since but have kept the splints just in case. I think I was given them by a physiotherapist.

[Smowball]

This is way more painful then the original case.

[Sqad]

Snowball.......can't you take Nsaids eg Ibuprofen or Naproxen?

[Smowball]

Yes I can.

[Smowball]

Would that be better Sqad? X

[choux]

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.amazon.co.uk/s?k=plantar+fasciitis+insoles&crid=34T90N49LM3O2&sprefix=plantar%2Caps%2C525&ref=nb_sb_ss_ts-doa-p_1_7

[Smowball]

Hi choux, no Ive not tried those but will definitely be ordering some - Thanku x

[Smowball]

Can they be worn in any trainers, flat shoes?? (Not that I wear shoes tbh - mainly trainers)

[choux]

For sure :)

[Gizmonster]

I have insoles in most of my trainers, shoes and boots:
https://www.sportsdirect.com/slazenger-perforated-gel-insoles-750581#colcode=75058190

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.primark.com/en-gb/p/stripe-strap-pool-slides-black-991057219804