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Tips for addressing Plantar faciitis?

Dec 2008

Does anyone have tips for addressing plantar faciitis which causes severe heal pain? anon


I had this problem because of gaining weight during pregnancy, high arches and wearing flip flops! Anti-inflammatories. Custom kevlar orthotics (expensive but well worth it). Get good, supportive shoes! I love The Walk Shop on Vine St., between Oxford and Shattuck. I got some great leather shoes by SAS. When they told me postal workers swear by them, I was sold! The good news is that by being kind and supportive (!) of your feet, the condition will go away! kl
I've had plantar fasciaitis twice. Both times I tried many suggested remedies (heel pads, specific shoes, etc.) the only thing that helped me both times was custom orthodics made by a podiatrist. I was better in a week. That said....also what helps people is rolling a tennis ball under your foot to stretch the tendon and tissue, wear supportive sturdy shoes ALL THE TIME THAT YOU ARE ON YOUR FEET, including when you get out of bed in the middle of the night to pee....well, at least when you get out of bed in the AM. I'm a massage therapist and work with a chiropractor who is great with feet issues. HIs name is Dr. Bruce Rizzo. Office number is 510 843-1234. Each time I had it I did chiro, stretching,...it didn't go away till I got the orthodics and started weariing supportive shoes all the time (ie:no flip flops). Good luck. June
I've had plantar fasciitis for years with periods of relative comfort alternating with flare-ups. The best thing I found to prevent/cure the pain is orthotics prescribed and made by my podiatrist, Michael DiGiacomo in Oakland. Also, stretching the achilles tendon and calf muscle really helps prevent flare-ups. During painful periods, icing and ibuprofen help somewhat. For a while I tried a ''boot'' sort of apparatus that was supposed to stretch the achilles tendon passively. It did nothing, and the only thing that helped was wearing my orthotics all the time. anon
Never go barefoot; find shoes that give you the right support (Dansko clogs work great for me, except when I try running down steep alleyways and fall and break my wrist); if you are overweight, you may benefit by losing some of it. Good shoe stores (e.g., Walk Shop in Berkeley, Walnut Square) will have people who can show you the best kind of shoes for your problem. Some people get orthotics, I don't have experience with those. Good luck! It's a pain, for sure. lori
Read John Sarno M.D.'s book Healing Back Pain. My husband had plantar faciitis, and we thought Sarno was joking that p.f. can be a reflex of tension....no joke: once my husband sorted out what was stressing him and recognized it for what it was (stresses are still there, he just confronted the stress overtly), the p.f. went away. You need to read the Sarno book to be convinced and see the conection. Husband got rid of back pain same way too. Neither p.f. nor back pain have returned 13 years since. anon
I have found New Balance shoes seem to solve the problem. I have not had any pain since I switched to them. Alita
Hi, I've been suffering from terrible plantar fasciitis for 2 years and just found stretchy, Ace-bandage like arch supports at Walgreens that have changed my life. I've been wearing them during the day for 2 weeks and my feet no longer hurt like the devil every morning and every time I get up from sitting. Other tips: Shoes with good arch support; heel cushions (also avail at the drugstore); lots of stretching your calves/achilles tendon, like every hour you are awake; acupuncture; also, podiatrists recommend icing your feet at least once a day, although the acupuncturist recommends heat instead and on a gut level I agree with that, it feels better to me. Sarah
I had really painful plantar fasciitis this time last year. I have always been a walker and I have always worn ''sensible shoes'' only, but one day after walking about a mile in sandals, I developed plantar fasciitis that just would not go away. My heel hurt so much in the mornings that I could not walk on it until I had done a few stretches and warmups. I googled it and found some really helpful advice on the Mayo Clinic website and others. I learned that it's common in runners and in middle-aged overweight ladies (I'm afraid I fall into the second category). I learned about exercises, which did make my foot feel better but did not cure it. I went to La Foot in Berkeley and got some great new shoes and inserts - they are very knowledgeable about plantar fasciitis and the shoes also helped my foot feel better. However, it really did not stop hurting until I stopped walking to work twice a week. Within a month or so, no more plantar fasciitis. And I can walk to work again without pain! The medical sites will tell you this: the main cure is to stay off your feet until the fascia has a chance to heal. not a runner
I will suggest two things that worked for me -- exercise and homeopathic arnica cream. I had some pretty bad plantar fasciitis earlier this fall, and then I took a one-month vacation for the month of October. While traveling around India, walking a lot and not being cooped up behind my desk at work, I noticed that my heel didn't hurt at all! Then a few days after I got home, it started hurting again -- so I turned to the arnica cream. Now I make it a point to walk as much as possible, and to use the arnica whenever I feel an ache, and the problem has just about gone away. Lisa in Oakland
I suffered through plantar faciitis 2 years ago.... tried everything. Had inner soles custom made, anti-inflammatories - none of it worked. The only thing that worked for me was to invest in really comfortable, soft shoes that fully supported my arches. I also had to place 2 or 3 inner soles into any other shoes that I wore which did not support my arches. This allowed for my feet to recover, although I still cannot wear shoes without arch support - 2 years later. Plantar faciitis survivor!
Go see Cyrus at Next Step on San Pablo west side of street just south of Solano. He will fit you with proper shoes and inserts and eventually, eventually, you will get better. I had two bouts, one foot at a time. One went away in about 6 months, the other took a full year. He really knows his stuff, and he carries only ''good'' shoes. Many local physical therapists send their people to him. Try to go on an ''off'' time, the wait can be long. You are able to make an appointment, but that is probably not necessary unless you really don't have the time and have the extra money to pay for the reserved spot. Good luck - I can wear any of my old shoes again, although I am much more careful about how I treat my feet. They really matter! there is hope
If you exercise, get new shoes at La Foot on College Ave in Berkeley. They're fantastic at diagnosing why your plantar facitis has developed by watching you walk. I also bought a bunch of those inserts for my shoes - get the full foot ones though, not just the heel ones as you need the arch support, plus the heel-only inserts move around on you as you walk which is really annoying. And if you're a runner, you need to stop for a while and go work out in a gym on an eliptical machine or start cycling. Painfull heels too
Stretch your calves. Always wear supportive shoes around the house--don't go barefoot. I wear inserts a sports doc at Kaiser prescribed years ago. Arch supports make an amazing difference. I don't need inserts in some shoes such as Berkenstocks or Mephisto. I get running shoes from Transport--they are good at seeing which brand is best for you and I get sports inserts for the running shoes there also. anonymous

Dealing with plantar fasciitis

May 2005

I am a dancer and developed plantar fasciitis about 8 months ago. Not wanting to stop dancing and not knowing what I had at the time, after about 5 months of my feet feeling ''different'', eventually I ended up with the classic symptom of pain in the heel upon the first step out of bed in the morning. My worst symptoms were in Dec 04 and following months of icing both in ice bath and massaging with a frozen water bottle, no dancing and doing the calf stretches as instructed by my podiatrist and Cyrus at ''The Next Step'' in Albany and only wearing rigid shoes with an orthodic -- my symptoms have mostly improved. About five weeks ago, following a lot of improvement, I had some regression back to worse symptoms after I stopped the icing and backed off of the calf stretches - guess I shouldn't have stopped this regimen -- at this point my exercise regimen is pilates, swimming and cycling (both spinning class and on the road and I use clips, shoes with rigid base) - my greatest concern is that bike riding is not causing or adding to this condition - I've been assured over and over again in my research and by my podiatrist that cycling is not implied as causing this condition. Also, just wondering if anyone has any other great ideas or will it really take a year to clear up?? I've seen a body worker a few times who says massaging the foot and calves should be part of the treatment as one needs to increase the circulation. Would like to hear any advice on this subject! Desparate to get back to samba!! shendo


Hi, I had this EXACT situation about 15 years ago. Don't worry I am completely better now. First, I disagree that cycling may not be contributing to the situation. I was a long distance bicyclist at the time (this was my only exercise so I don't know what else could have cause the plantar fascitis), and was planning a trip to bike around Ireland that I was sure I would have to cancel. I went to the Kaiser Sports Injury Clinic and here is what they told me, and it worked:

1. NEVER go barefoot. EVER. Even in the shower stand on a rolled up towel to support your arch. Even when I got out of bed I stood on a rolled up towel until I got my shoes with orthodics on (see below about orthodics).

2. Get orthodics. They did not recommend the expensive custom made ones. I got pre-formed ones from a company whose name I can't remember, but Kaiser Sports Injury Clinic could probably tell you even if you are not a member. I ALWAYS wore them in my shoes (but they are really only comfortable in sneakers).

3. I did the exercises they suggested which sound like the same ones you got, but was not religious about it. Within two months I was fine. But I woke up in agony for the first month or 5 weeks and then it tapered off. I went on the bicycle trip (with my orthodics) and did great. Over the years I use the orthodics in my sneakers, but can now wear dress shoes (but not high heels--I always wear flats) to work without the orthodics without triggering an inflammation. Good luck. Signed: A Bicyclist


My sympathies- I had an absolutely terrible case of plantar fasciatis several years ago and know that it can be excrutiating.

I tried everything my podiatrist had to offer short of surgery. I wore a special foot splint at night, I did leg stretches, I took anti-inflammatories, etc. I was about ready to go for the surgery (they permanently cut a foot tendon!), when I happened to mention it to my acupuncturist.

Well, she cured it with just a few treatments! Having the sole of my foot needled was not fun, but actually not as bad as the plantar fasciatis. She also recommended that I wear only lace-up shoes, and that I use a kind of heel insert called ''cushi-heels'' (http://www.footsmart.com/Product.aspx?ProductId=1730) These are just simple foam wedges, but I had tried just about every other heel pad available, and these were the only ones that actually felt good.

I still use the cushi heels, wear lace-up shoes as much as possible, and replace the insoles in my shoes with Spencos with arch support. I do not want to experience that pain ever again!

Unfortunately, my wonderful acupuncturist (Jane Tang) has retired. but there are lots of acupuncturists reviewed in the recommendations digest, so you might want to call some and see if any have experience treating this condition. Dr. Tang used electrical stimulation on the needles, not a technique that all acupuncturists use. Good luck! Cecelia


You really have to be vigilant everywhere in your life to get it to clear up even in a year. What helped me the most was never, ever walking a step without arch support. I bought Finn Comfort brand sandals (not readily available here, but they're at Eneslow shoe store in NYC)--Chaccos are very good too. For closed shoes, I use Birkenstock brand orthotics, available in Birkenstock stores. The shoes I had that the orthotics didn't fit into, I just got rid of. I also didn't walk barefoot, even in my house, for a few years. Standing in front of the stove cooking dinner--not without support.

Don't go to museums--that slow shuffle through exhibits is killer on the feet. If you're out and you start to hurt, SIT. Take a taxi home, or to wherever you were headed. Don't ''power through'' even a few minutes of painful walking. It can really set you back.

Massage is important, and the good news is that you don't need a professional to do it, not at all. The idea is to break up the scar tissue that is forming, so just rubbing your thumbs or knuckles hard over your arches is the idea. Feels good too.

I am suspicious of the bike riding. I think it can tighten the calves and limit the good effects of the stretches you're doing. I personally limited my bike riding when my feet were at their worst.

You're doing the right things. This one is really tough, ask anyone. Plantar fasciitis was what made Mark McGuire retire from baseball. You'll get back on the dance floor, but give it time.

Good luck! heidi


I too had plantar fasciitis for about 6 months and I too went out and bought rigid shoes and orthodics. Neither of these really worked for me but I'll tell you what did. My accupucturist, Nancy Rakela (she's in the UC Parents archives) and buying Keen shoes. Three visits with Nancy (plus she gave me a very simple exercise to do at home) and after the first week of wearing a pair of Keens and I haven't had any pain in over a year. You can buy Keen shoes and sandals at REI and I'm sure other local stores. I was in REI last week buying my second pair of Keen sandals and 2 other people were telling their stories of how Keens cured their Plantar Faciitis too. Good Luck...I know it's a pain in the ..........foot. Diana
I've had plantar fasciitis 3 times and am also a massage therapist who helps people with pf. I know of Cyris at ''The Next Step'', and though I haven't met him, he is HIGHLY spoken of. Here's what I know....there are 2 kinds of pf...1 kind you get from very tight calf muscles (dancing?) the other kind you get from your heel contacting the ground in unnatural ways(bad posture, bad shoes, exercising on concrete, etc).

When I''ve had it before, custom orthodics and stretching my calf is pretty much what cured it...also wearing sturdy shoes ALL THE TIME. There are many muscles that can be ''turned off'' as a result of the calf muscles/achilles tendon being really tight that can prolong healing. It sounds like you may have the tight calf muscles kind of plantar faciitis.

Since bicycling flexes and extends the foot, it doesn't seem like it would make the problem worse. However, I would suggest that you continue stretching and massaging your calf....always. If you want to experiment from time to time and back off from your maintenance program, do one thing at a time for a few weeks to see if there is any difference before trying to back off of something else. Unfortunately if we re-injure ourselves it can take that much longer to heal.

Will it really take a year to go away? It's hard to tell. Depends on how conscientious you are about your care. My 3 times never lasted a year, but definately lasted several months each time. Now it is completely gone. I can wear sandles and go barefoot. I'm on my feet a lot and I walk in sturdy shoes for exercise. Shoe quality is also important, as you probably know by now. Good luck...hope this is helpful. June


I don't have any advice other than that which has already been given to you. Are you doing Pilates in supportive shoes with your inserts in? I know a fellow Pilates instructor who had Plantar Fasciitis from pressure on the bar of the Reformer apparatus. Symptoms improved after she began wearing shoes during Pilates, but she continued wearing them for a LONG time afterward. It's a frustrating problem! Good luck! Alonn
In addition to the tactics advised by others (nerver go barefoot; achilles stretches, etc.), I did these two exercises I found in an online search:

1. pick up marbles with your toes. Do this as much as tolerated. 2. stand on your toes, to gradually strengthen your arch muscles. Be sure your ankles are in good alignment while you do this, and hold only as long as you can without strain (ankles will get stronger too).

I believe these helped me recover from pf. I still wear very sturdy shoes almost exclusively - that is, the sole can't twist - (except the ocassional dressy ocassion). I do shower barefoot, but wear shoes or clogs around the house all the time. If I feel the pf pains threatening, I do those exercises, and nip it in the bud. So far - no orthotics. Anon.


Looking for Acupuncturist for Plantar Fasciitis

June 2002

I have had plantar fascitis for 7 years and have tried most medical options to relieve my pain (ie. cortisone shots, orthodics, pain management, air casts, night splints, swimming, special shoes, etc.) and am now ready to try alternative medicine. Though no longer terrible, I hope to one day be free of this ailment. I live in the Oakland Hills and am looking for recommendations for acupunturists preferable in the area though I would be willing to travel. Also, what questions should I ask before beginning treatment? Ariane


I see and highly recommend Dr. Anita Chen Marshall, Pharm D and LAc. She is located in Alameda just off of Park Street, and her number is 510-523-1072. I return from Dr. Chen Marshall's office as if I spent the day at the spa! Dr. Chen Marshall is a wonderful person, doctor, and has given treatments for many processes of inflammation including Plantar Fascitis (I called Dr. Chen Marshall and asked her). Dr. Chen Marshall supplements her care with wonderful herbs, an art that she developed during her 20 year career as a pharmacist before she found her true love: accupuncture. All needles are brand new and unwrapped from individual packages during the session. Sessions are very reasonable. Dr. Chen Marshall is a wonderful person - it's worth calling! tanya
Pam Heaton, OMD, L.Ac., is located on Park Blvd. her phone number is 530-9128. She works M-W and Saturday. She gives 1-1/ 2 hour sessions for $55, although the first one is more expensive and closer to 2 hours. Nori Hudson
I saw your posting for acupuncture for plantar fascitis. While I did not seek acupuncture for my P.F. (which plagued me for months after healing from a fracture in my foot), I luckily found Dr. Mark Reiley from Berkeley Orthopaedic Medical Group (510 845-3856). He has done some published research on P.F. and is considered an expert on it. He ran me through a physical therapy regime that concentrated on strengthening the muscles above my foot/ankle/calf which contribute to the P.F. I have maintained the exercises, and have never had a flare-up since. I highly recommend him, as well as the Alta Bates Physical Therapy group that helped me. maya
Hi, Ariane. First an apology--this is not a recommendation for an acupuncturist, but as someone who has suffered with Plantar Fascitis and numerous other foot ailments, I wanted to share what worked for me just in case it can help someone else. I too had tried nearly everything, including stiff orthotics from a podiatrist. Ultimately, my salvation came from someone called a Pedorthist. A pedorthist studies all kinds of foot problems and works with soft orthotics and shoes as the solution. Soft orthotics redistribute weight on your feet instead of artificially buttressing them.

The place from where I now buy all my shoes is Foot Soluions/ Walkrite shoes. Unfortunately they're only located in Palo Alto and San Jose [(408) 376-0495]. If you've tried everything else, it can't hurt to talk with them (Try to talk with owner Marge Bonsall). All I can say is that I thought my active days had come to an end, and three months after Marge set me up with shoes and custom soft orthotics, I completed a 7-day hiking trip in Bryce and Zion. I wish you the best of luck. Valerie


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