Get a golfball, lacrosse ball, or water bottle filled with SOLID ice. Then press the front of your heels into it, and vigorously massage the painful parts of your arches with these. This will stretch out the fascia muscles, because fasciitis is a form of contracture. It will be sore at first.
If you have pain in your heels specifically, it might be heel spurs on top of the fasciitis. In that case, get some insoles specifically for heel spurs. Esp. if you're on your feet all day, because that's how heel spurs form; repeated impact. In that case, you should also just ice your feet at the end of the day with some icepacks.
I recommend these insoles for heel spurs.
If your feet are sore in general, and you're on them all day, the secret is to keep moving. Standing still makes them more sore, as counterintuitive as that sounds.
The thing that finally did the trick for me was the "equinus brace" the podiatrist prescribed. I had to wear it every day for about an hour while sitting. It cost a fortune but in my case Medicare and my other insurance paid. I suspect a cheaper version could be found if you don't have good insurance. I don't need to wear it anymore but I maintain my foot health now by flexing my feet whenever I think about it, also wearing "Oofos" at home in the house. Ah! Almost forgot. I also wear Redithotics in my shoes. Much much firmer than the Dr Scholl's some other SWeeps are suggesting. That was one of two brands the podiatrist recommended. I don't remember the other brand.
@BeachGirl47 i pray feet pain your feet pain will go away. I command the illness dissappeared from your feet in Jesus name. You will be in my prayer. The girl who was fainted every day at home has came back to work. I believe you will have new feet.
@BeachGirl47 Have you tried arch supports? I only found this out as the only footwear I was comfortable in was a pair of slippers which were made from moulded plastic and had a pronounced arch mound. I have been using arch supports now for 20 years and rarely get a re occurrence as long as I keep using them. They are available online about 5.99 for a flimsy insole but worth it (must be hard support not gel).
@antonijamar Beyond meds, use some ice and stretching. Freeze a 16 oz water bottle, sit in a chair while working, watching tv, etc and roll the bottle on the floor while putting pressure against the bottle under the arch of your foot for 10-15 min, 2-3 times a day. Do the same thing with a lacrosse ball.
Stand on a stair with the balls of your feet on the edge of the step. Lower your heels toward the step below and hold for 3-5 seconds to start, 5-10 sec as you get used to it. Do 10-12 reps, 2-3 times a day.
@Stillwaiting my feet are getting better now with ice theraphy. I use ice ball for massages and step on pads for 10 to 20 mins a day. Stretches dont help me. But ice pads helps my calves too.
Have you considered rolfing? I had it done to address a shoulder issue, and the therapist noticed that I had a minor case of plantar faciitis. That was over 10 years ago, and haven't had pain in my feet since.
@Arrow17 Rolfing is a form of deep tissue massage, but you need to go to a therapist specifically trained for it. I've had deep tissue massage, and I've been rolfed. They aren't the same thing.
I don't see anyone saying this - I had this and Dr told me to stretch my calves 2 or 3 times a day. Also, when sleeping be conscious if you are pointing your toes - that is the calves pulling your feet into that positions - so try to keep them at 90 degrees...that was about 10 years ago and it never returned.
@MsSwan I feel pain when I walk to much. I am not working anymore in the warehouse where I have to stand and walk 8 hours a day Monday to Friday in the warehouse. But the physiotherapy said I can come back to work in labour industry. It is a very tight competition to get an office job even a call center.
i have this from working out. you have to stretch out the fascia. take a golf ball or ice bottle of water and roll your feet over it. make sure you are wearing good shoes or you will get bone spurs. painful. i have to get shots in my feet when they get bad
I was prescribed a cast to wear for about 6 months but i was working as a retail manager standing on my feet 15-16 hours a day. I changed jobs to a desk job and i was able to get rid of the casts and then finally after a year the pain subsided. I refused to have surgery. Changing to a desk job helped the most.
@ronisme1 They try not to put casts on anything now but sometimes it's the only way. Had a friend (police officer who should've known better) who had ligament damage as soon as it felt better he's play football/soccer on it and damage it again. He had a cast for 3 months which he didn't need if he'd bene sensible. And if I remember correctly he said it was 'the job' that kept getting him hurt!
@GeniUs yep, i used the casts(both feet) and pain pills, and foot cushions but nothing worked until i changed my job. Standing for long periods of time on tile floors and concrete for long days did me in. They only bother me now when im on my feet sometimes. No surgery needed or casts
Ouch. I had it 20 years ago and it took a long time to get better. Rest? Boot? I had shots but nothing ever hurt more than shots in the bottom of the foot--and they only worked for a few weeks. There is a device to wear at nigh to stretch the tissue. Have you seen a specialist? I hope the treatments have gotten better, because there was little they really could do for me except let it get better slowly.
Nothing works you live with it forever; try arch supports it worked for me(no more pain but I know I still have it), even the cheap ones off the internet. UK try and see a doctor so he can sneer at you for wasting his time. US try and see a doctor so he can charge you a fortune for telling you about arch supports then sell you a $5 pair for $200.
@Arrow17 I'm not sure that anybody would take my word to support you but arch supports (for me anyway) mean I can carry on with life, without them it feels like I am standing on knife edges. Some footwear has a built in support on the arch but it has to be very firm, gel supports do not help.
Strengthen your calves. Press up on tippee toes…. And down. Two legs at first, then as your strength grows, one leg at time. Then do it with bent knees as well as straight, 15 reps each way. Amazing results!
Start with a shoe that fits you well and has the proper. Brooks has a great website that lets you find the right shoe for planter fasciitis. There are a few other brands too.
@Fluffybull Nhs is shit. The physio doesn't prescribe me any medicine. Ibuprofen doesn't help to get rid of the pain. I dont want to take Ibuprofen 3 times a day and the pain comes back again.
