Dealing with Plantar Facilitis

[Mesquite]

Since starting a job where I'm required to be on my feet most of the day walking around on community work I've developed plantar facilitis

Main reasons are I'm considerably overweight so I know I've got to deal with that as well as for a number of other health reasons besides my feet but also the cheap safety boots I'm issued with.

I've tried gel heel supports which seem to help a little bit but what I would really like to know what other sufferers do to alleviate their pains and also besides Doc Marten boots what other safety boots/shoes are on the market with cushioned soles that might help in the long run as well?

 

[Ogri the trog]

Steve,
I don't know the peculiarities of Plantar Factilis, but I'm in a similar situation of walking a factory floor for long shifts. I use "Superfeet" insoles with Bridgedale socks - that combination has transformed my ability to remain on my feet for extended periods. The combination that works for me might not have the same benefits for you, so a trip to the doctors or an orthopedic specialist might be a better plan of action.

I have tried gel insoles, but found them to be not much use, as the gel would move out of the way of where I needed support!

Good luck

Ogri the trog

 

[feralpig]

I don't know what the answer is to the medical condition, but my experience of cheap work boots is that they will not be helping it.
I quite simply no longer wear cheap boots. It is not worth the pain, and as far as I know, I don't have anything wrong with my feet.
I think I've mentioned it before, but try a pair of V12 boots.
Best I've ever found, as comfortable as my walking boots, once they are broken in.

Edit. you mentioned Doc Martins.
I'm really heavy on boots, on my feet all day, often carrying weight, and up and down ladders. I wouldn't last a morning in Doc Martins, and they wouldn't last a week, if I managed to push them that far.
Just because they have a bit of air in the sole, doesn't mean they are not sloppy, uncomfortable, and unsupportive. Half the issue, I find, is a boot that holds your foot, rather than having to twist your foot to stop in sliding around in the boot.

 

[nephilim]

I had this when I was gardening for a living. I found that insoles help to an extent...but when you can, roll a tennis ball with the sole of your bare foot. It helps stretch the tendons in the feet which plantar fasciatis restricts.

Do it first thing in the morning, just before you go to bed and whenever you sit down for more than 5 minutes. Do it for 10 mins at a time. I guarantee you'll notice a difference.

Source: me. I had it weighing in a whopping 32 stone when I did gardening for a living (now weight in at 25.5st and lowering).

 

[TeeDee]

I had this when I was gardening for a living. I found that insoles help to an extent...but when you can, roll a tennis ball with the sole of your bare foot. It helps stretch the tendons in the feet which plantar fasciatis restricts.

+1 to this.

 

[2trapper]

Great advice. Runner shoes may also help for first line, in order to lift and support plantar fascia. If the problem persist, ask to a rheumatologist. A quick solution could be at hand

 

[StJon]

I've bought a pair of, "Doc's for life" no connection etc.

 

[bonzodog]

I found the pain was worse wearing boots.

 

[Teepee]

Footwear with no heel strap is a massive cause of Plantar.

Wearing Crocs without the back strap on, flip flops, slippers with the heel trodden down, even footwear with loose heels are culprits. As your toes curl down to hold the shoe on your foot, it stresses those ligaments, tendons and attachment points.

I don't know If you do this Steve but it's worth looking at.

 

[Mesquite]

Cheers guys for the advice so far.

I do wear croc style shoes for house slippers Pete and have done for a number of years but never suffered from any pains. In fact when I rest up over the weekend wearing my crocs the pains ease quite a bit so it's definitely not down to those.

It only started when I started my new job in June last year so it's the fact that I'm on my feet all the time with cheap boots and being fat

Ogri, which superfeet insoles and bridgedale socks do you use as there's quite a range to select from for both items?

 

[Ogri the trog]

Ogri, which superfeet insoles and bridgedale socks do you use as there's quite a range to select from for both items?

Steve, I don't remember the name of the insoles, they are the light-brown coloured ones, bought about four years ago, so I'm not sure if they are still available - the critical bit for me is something that cups my heal without restricting the toes to spread during walking.

Socks are Cool-fusion Light Hiker - but I have quite a few different types. Again the difference they make over cheap supermarket bargain socks is remarkable.

Hope you find a solution soon

Ogri the trog

 

[northumbrian]

here's a bit info and some exercise's to help it ! - http://www.patient.co.uk/health/plantar-fasciitis-leaflet

 

[redbranchwarrior]

I also suffered from PF a couple of years ago, but it was linked to very tight calf muscles. I had chronic exertional compartment syndrome in both calves, and having had a bi-lateral fasciotomy (cut the fascia surrounding the calf muscle to give it room) i began to suffer from really bad PF.

I used a combo of superfeet (as Ogri recommends) insoles, I have now changed these to SOLE footbeds which i prefer, and extensive calf stretching. I found normal calf stretches did not go deep enough, so in the recommendation of a physio I bought one of these:

http://www.amazon.co.uk/Trigger-Poi...&qid=1423932847&sr=1-4&keywords=tp+footballer

And one of these:

http://www.amazon.co.uk/dp/B00EPKTF...m=A3P5ROKL5A1OLE&pf_rd_r=10A54NHEZNW42F5F166Y. This allows a much stronger, focused and pro-longed stretch which made a huge difference to me.Essentially if the calves are to tight it effects your gait and both these factors apply more pressure to the foot fascia.

After about three weeks of using these the PF went away, and hasn't returned. I still use them both 2-3 times a week, my calves feel amazing after each session. They was quite expensive to buy, but only the same as 3-4 physio sessions would have been, and has proved to be a long term solution for a very painful and debilitating problem.

The facsia is a continuous membrane running through the body, if you have very tight calves this will have a direct effect on the feet. You can also use the massage balls in lieu of a tennis ball to massage the balls of your feet. They are a better size and don't compress as much. If you're walking around all day, especially in poor boots, then tight calves are almost an inevitability.

Altberg do very good safety/walking boots...

 

[Quixoticgeek]

Since starting a job where I'm required to be on my feet most of the day walking around on community work I've developed plantar facilitis

Main reasons are I'm considerably overweight so I know I've got to deal with that as well as for a number of other health reasons besides my feet but also the cheap safety boots I'm issued with.

I've tried gel heel supports which seem to help a little bit but what I would really like to know what other sufferers do to alleviate their pains and also besides Doc Marten boots what other safety boots/shoes are on the market with cushioned soles that might help in the long run as well?

I have been diagnosed with Plantar Faciatis too. It's taken me from hiking 20+ km a day, to barely hobble down the road to the shops.

If the treatment I have received is the official policy, then it went something like:

- Goto GP and ask for referral to podiatrist
- Podiatrist looks at feet, looks at me standing, concludes that I need insoles, makes up a couple to experiment with, sends me out with these. Doesn't touch feet, nor ask me to walk.
- Go back in 6 weeks, note that things are better, get told that they will order me a permanent set of insoles. Still only based on visual inspection of static feet. Get told that physio may help
- Start Physio treatment, that involves a lot of manipulation and exercises. After 4 weeks, get told that's my lot and I need to ask my GP for another referral.
- Go back 12 weeks after order was placed, receive the permanent insoles.
- Get another Physio referral. Go back and have 5 more treatments. During which time, I removed the insoles from my shoes, and found that made a substantial improvement
- Go back to GP for another physio referral as it wasn't perfect. GP discovers noone has thought to xray feet, touch feet, analyse gait or pretty much anything at all. Sends me for an Xray to check for bone spurs.
- After a year of building up hikes from 2k to 15k, decide to try walking part of the north downs way, [thread=129405]Fail[/thread], need a friend to rescue me
- Spend the rest of the week hiding under a blanket crying in pain. Make a GP appointment.

So now, 14 months after my first GP appointment, my feet still hurt, I can't walk very far, and I'm going back to my GP... I've also discovered the recommendation is that you shouldn't wear Orthopaedic insoles for more than 12 weeks... mine took longer than that to arrive with me wearing the temp ones... One of the podiatrists I spoke too said: "You'r over weight, which is what is causing this, you need to exercise more, have you tried walking". *headdesk*

I hope your feet recover faster than mine and you can find a solution. If you find a solution that works, please share.

As for the safety shoes. Hi-Tec make magnums with varying levels of protection, I have a pair I was issued which come with a reinforced mid sole and toe caps that are good enough for building sites etc... Also if you can stretch the budget, look at some of the chainsaw boots from the likes of Haix, They tend to be rather good in the support, padding etc...

Julia

 

[bob_the_baker]

Swmbo is on her feet all day in her work and is naturally flat foored, a few years ago she started suffering with PF. She tried wearing MBT'S for a while and has never looked back. Not for everyone, but if it works, go for it.

 

[cleargreenlight]

My foot was helped a lot by soaking it in a bowl of warm water with 5 drops of essential oil of rosemary.

 

[Macaroon]

What are MBT'S ?

 

[Harvestman]

here's a bit info and some exercise's to help it ! - http://www.patient.co.uk/health/plantar-fasciitis-leaflet

The exercises work. It takes time, but they work if you do them regularly. And yes it is painful at first. For me the one that was most effective was standing on a step with just my toes on the step and heels in space. 10 reps just letting the heel down and straight back up, then a 10 second long hold in the stretch position. Repeat several times a day.

 

[xylaria]

The exercises work. It takes time, but they work if you do them regularly. And yes it is painful at first. For me the one that was most effective was standing on a step with just my toes on the step and heels in space. 10 reps just letting the heel down and straight back up, then a 10 second long hold in the stretch position. Repeat several times a day.

I use this excerise for weak arches. Works a treat.
I found a way of losing weight that works for me. I tried quite a few diets, I hate feeling hungry and generally dont last more than few days on any diet. This diet I tried not to lose wieght but to improve my asthma by feeding the micro biological life in my body. Simply I eat raw fruit and veg for breakfast and lunch then have normal tea. Breakfast has oats soaked in milk with banana and apples and lunch is a salad based on sauerkraut with alsorts of stuff. It is really filling low in fat and processed sugar. It tastes nice as well.

 

[ganstey]

I too am overweight and suffered PF a few years ago doing T'ai Chi on a carpeted concrete floor twice a week every week. One of my students was a kinesthesiologist (I think that's the right word) and sports massage therapist. She applied strips of kinesthetic tape (the stuff you now commonly see sports professionals wearing that looks a bit like large strips of Elastoplast) from the sole of my foot to 3/4 way up my calf (It has to be applied accurately based on the individual's body and symptoms). Within a couple of days I was pain free. Some follow-on exercises and a slight change in posture has meant that it hasn't returned. Might be worth a try as short-term relief until you can get something more permanent in place.

On the diet side, I'd tried just about every diet under the sun without success as I couldn't beat the hunger pangs. A month ago I was referred to Slimming World by my GP (They pay the first 12 weeks). So far I have lost a stone in 3 weeks! The good thing about it is that one of the principles is that you should never be hungry, and nothing is completely outlawed, including takeaways. The focus is on eating as much fruit and veg as you can, plus as much protein (meat, fish, or veggie substitutes) as you want, plus a daily amount of calcium and fibre. It may or may not work for you, but it's definitely working for me, and I don't see any reason why I won't be able to stick to it long-term.

Good luck on both fronts