The mother of all ouches has plagued my foot, Plantar Fasciitis.
Sitting at a table, I’m ready to get up.
I place my foot down on the ground.
Ouch, followed by a string of obscenities I am not able to publish, but they are colorful!
Wtf is that?
Let me try it again because like a dog trying to break barriers and getting shocked with the electric fence boundaries, I didn’t feel enough punishment the first time, let me try it again.
The bottom of my foot from my heel forward is so, ‘ouch, stinking OUCH!’
Does this sound familiar?
In short, it’s not the first time I’ve been plagued with Plantar Fasciitis, but just like childbirth, its memories of pain and torture seem buried in my brain.
Today, I hope I can share some tips and tricks I’ve learned in my journey suffering from Plantar Fasciitis.
Suffering From Plantar Fasciitis & Life
Today’s post may include links from Amazon. As an Amazon Associate, I earn from qualifying purchases. I am not a doctor, these tips and tricks were recommended to me from my doctor to help me stop suffering from Plantar Fasciitis and get back to life.
Plantar fasciitis is vial, an unwelcome guest, heartless, reactionary, and almost requires what I’ll term barbaric in treatment.
Its retreat is often only temporary, which makes me twitchy and anxious as well.
First and foremost, I have learned about suffering from plantar fasciitis is that after the onset of pain, treatment must immediately follow or the pain sharply increases.
In order to stop suffering from plantar fasciitis (at least this bout), it takes time, devices that help in the recovery, and particular exercises.
However, just as I know the sun will rise and set, I also know that plantar fasciitis will be back.
Unlike previous encounters with plantar fasciitis, this time, it has presented a bit differently.
In fact, I was not sure that I was suffering from plantar fasciitis until I began nursing my foot back to health.
I gotta walk, and every minute can not be agonizing, and it won’t be!
Over the last 6+ years, I’ve visited the Doctor at least 4x due to Plantar Fasciitis.
Never have I ever gotten TOTALLY rid of it, but I have been able to get it to subside.
So thousands of dollars spent on therapy and doctor visits to still suffer seem insane.
I have however managed to find things to help get the pain to subside.
The World In Reverse when Suffering From Plantar Fasciitis
One might think that resting and not walking as much might help, but resting allows the muscle to tighten (Oh no please no!)
Sleep becomes uncomfortable.
Hey, wait, isn’t’ rest supposed to make things better?
Well, it’s not like you can walk and sleep.
In fact, after your initial foot plunge to the ground in the morning, your fascia muscle stretches and it’s back to normal.
Less pain, and more of a normal life!
So rest, lets that fascia muscle retreat and torment you, while walking stretches it and makes it liveable.
Count on sleep being restless, especially at the beginning of the attack!
Tricks I Use
First I have purchased Spiky Balls.
A lot of people will tell you to use a frozen bottle of water.
‘Eh’ to that.
While the bottle is cold, it is also irritating to touch so it’s all personal preference.
When I had to have surgery, my Doctor told me, “either spike ball exercise that foot and get out of that boot or no surgery!”
There are 2 different versions of what I use.
Both are very round and roll.
I don’t know why but it is my go-to and favorite.
Conversely, the other one has thicker spikes, both work well, and I use my foot to engage to get the muscle stretched.
Albeit the thicker is not my favorite, I keep it at my deskside and use it while I am working to keep moving that fascia muscle.
Daytime and Bedtime Suffering through Plantar Fasciitis Help
My doctor recommended that I purchase a pair of arch compression braces.
Funny as they look, they actually work best for ME at night.
Do consult with your doctor before trying, it might make your situation worse or better, but ASK.
Really this depends on your pain level, and if you are to wear a boot or not.
Personally, that boot does not let me sleep it’s awkward and uncomfortable.
So, using these little mid-foot socks with gel in them, support the arch of my foot, where the fasciitis is the worst.
Mine is called Silapos Therastep and it is the brand I am partial too, after trying many.
Not everyone will like these and honestly, I could not and would not wear these in the day.
They do provide relief while sleeping and support, but putting these in my shoes with socks or without is more painful.
Plain and simple, a set of these for night time only so I don’t feel the pain when I wake up in the morning with that first step is WHY I own these.
Heels and Knees and suffering through Plantar Fasciitis Pain
My heels and knees suffer as well during a flare-up of plantar fasciitis.
In my trusty toolbox of helping products, I have a supply of Silipos WonderZorb WonderCups.
Initially, an orthopedic doctor provided a set, now, I have purchased more on Amazon.
Simply insert these pads under the padding of your shoe.
You will be easing the pressure of each step on your heels, knees, and your back!
I don’t let it sit IN the shoe because it moves all around, it is locked down when UNDER the shoe padding on the interior.
Being honest, I have multiple pairs of these WonderZorb WonderCups in a lot of my shoes, so they are just there without having to place them in when I use those shoes!
A note about these: do purchase the right size or they will be ineffective.
Shoe Choices Make a Grand Difference
Could my past footwear be the reason I am suffering now?
Maybe it’s an old injury I never knew I had?
Is it degeneration?
No matter the cause, shoes are important.
Since I am a woman, I am only going to share the brands to date that I have purchased.
Sorry guys, I can’t help you with shoes!
Asics Gel, and Saucony, as well as Brooks, are the athletic shoes recommended.
However, Saucony gets a big THUMBS DOWN From me for comfort, so I don’t buy them.
If they hurt at the store, they will hurt forever and as a self-proclaimed shoe queen, that’s my rule of thumb!
Brooks Ghost 12 are great for MY feet, I now own multiple pairs.
I’ve also got Asics, and I am up and down with each different pair, meaning they never seem to be made the same.
My original pair was fabulous, my next, not so much, but for some, they are the golden standard in keeping their plantar fasciitis at bay.
The Gel Kayano 26 is a pair most recently recommended, for my low arches.
However, if you have normal arches, then the Gel-Quantum Infinity might be for you!
High arches on your feet?
Check the Gel Nimbus 21.
Ice is Nice At Night
Last, when I am in the midst of a flare-up, I use ice packs at night.
The numbing sensation allows me to rest.
While the ice pack does not stay placed longer than from the time that I fall into slumber and then turn, it alleviates the need for me to take pain relievers.
You can get an ice pack that fits perfectly on your plantar fasciitis and offers a cooling sensation.
I suggest purchasing 2 such packs, so that you have one in the freezer and one on, and you can keep alternating as needed.
Good Luck In Your Battle.
Since it’s summer, it seemed a great time to write about this topic.
We all overdo things a bit and sometimes if you overexercise you can also bring this on.
Since we are home more, due to our new normal, maybe you have the curious onset of pain I am describing.
First, seek medical attention, then when all else fails, and you’ve been diagnosed, try some of what I have suggested if you have the same diagnosis.
Sorry, you have to suffer, just know there will be light at the end of the tunnel and you might find a better way than just therapy and doctor’s visits. ~ Dana XO