I've developed this in my right foot and needless to say, it's miserable especially in the morning when I first wake up. I know that stretching and icing help and I've even resorted to wearing a night splint while I sleep which helps alleviate the pain in the morning. But it just simply won't go away.

What can I do? Has anybody successfully treated this? How many times a day do I need to stretch and ice it.

rest.
treat/fix the cause, not the symptoms.

AggieOO said:

---

treat/fix the cause, not the symptoms.

---

Of course. But how specifically do I do that?

you have to figure out the root cause, and there are many possibilities. Can't narrow it down for you b/c I have know nothing about your situation.

Better shoes and/or inserts will help.

LEJ said:

---

Better shoes and/or inserts will help.

---

possibly, but maybe not if the current shoe situation isn't the cause.

The Pilot said:

---

I didn't picture Randy Cody being very active.

---

I'm trying to get it healed up before I have to start on Trump's wall...

Watching. I have peroneal tendonitis right now and it sucks

I had it back in college. I quit running for about 4 weeks and only wore supportive tennis shoes and boots. No sandals, boat shoes, etc. By week 2 I felt pretty good and after 2 more I didn't notice any soreness or pain and resumed normal activity.

I battled that a few years ago and it still flares every now and then. I found wearing neoprene brace while running really helped.

TommyGun said:

---

I had it back in college. I quit running for about 4 weeks and only wore supportive tennis shoes and boots. No sandals, boat shoes, etc. By week 2 I felt pretty good and after 2 more I didn't notice any soreness or pain and resumed normal activity.

---

Did you do any icing or stretching as well?

Now that I think about it, I do recall also wearing a brace for a while. I used to play a decent amount of beer league softball and that's when it flared up. The brace, resting it as much as possible, and better shoes and inserts helped me.

Not much icing (probably would've helped). I did try to stretch it out routinely.

Where are you located?

Amputate

aggiederelict said:

---

Where are you located?

---

Fort Worth

I've been dealing with it for nearly 10 years. Tried stretching, inserts, rest, roller balls, etc. None of it really works, but the second my weight drops under 185 it vanishes. If you have some weight to lose, try that.

So I had it flare up this spring. I tried all this stuff and nothing worked. I finally went in to a podiatrist and got a corticosteroid injection. Within a week, it was good as new.

At least according to my podiatrist, he recommends NOT using inserts in running shoes unless therre's something terribly wrong with your foot, and then it should be a custom insert. I let FWRC recommend inserts and I think that's what cause the PF.

I now run without inserts and feel great. I also try to stretch it a lot more than usual. I also avoid being on my feet for hours at a time, which is another thing that'll kick it off.

Currently on a running hiatus due to PF. My doc put me on Celebrex twice a day for a month in hopes of getting it well before I see him again next week. It has helped significantly, but not gone yet. I also sleep in the boot. Next is a cortisone shot. Dealt with this in the other foot several years ago. Would not go away. Doc even put my foot in a cast for several weeks in hopes of a 'quick' fix. It didn't help. I painted my cast to match my Aggie boots. If I can find the pic I will post it. He told me, it will go away eventually. Nothing helped speed along my recovery that time, but it did in fact go away with lots of time.
Concerning inserts, read Born to Run and I can assure you you will not go anywhere near an insert.

While I agree off the shelf inserts largely cause more problems than they fix, born to run opens a whole other can of worms/injuries. I don't know why he couldn't just write the story without injecting his agenda into it...oh wait, yes I do. He was on vibrams payroll for years. There's not a single end note, foot note, or citation in the entire book to back up his claims.

Im not saying every word he wrote was junk, but vibrams/barefoot are far from a magic bullet. Many, many people ended up injured after reading that book. And a lot of his claims about Nike are flat out wrong. I'll give him the benefit of the doubt and not say lies, maybe he was misinformed.

Sorry for the tangent.

Just curious, why do you believe his claims about Nike are wrong? I have been buying running shoes for years and what he described resonated with my own experiences.
I didn't realize he was on the Vibrams payroll. I don't fault him though, as he provides what seems to be sound evidence for his position on running shoes.

Bc he was wrong about many claims he made about bowerman. Unless many other books documenting the start of Nike, Oregon track, and bowermans life are all wrong and McDougall was correct.

Randy Cody said:

---

The Pilot said:

---

I didn't picture Randy Cody being very active.

---

I'm trying to get it healed up before I have to start on Trump's wall...

---

I suffered from PF a few years ago. I got so ginked up that it was painful to walk. A massage therapist recommended freezing a bottle of water (12-16 oz), sit in an upright chair (no la-zy boy!) put it cross-wise under your arch, and roll it forwards and backwards, with pressure.

I guess it's the simultaneous rolling massage and cold (!) that helps.

Also, I discovered that reflexology can really help the healing. It can be excruciating, if you get somebody with strong hands, but it also can help sciatica, headaches and stiff neck...yeah, oriental massage is theraputic. I recently tried Ashi-atsu massage for Sciatic nerve, and it was absolutely the most relief from a massage I have had.

Ashi-atsu, fyi, is a back massage...with their feet.

Anyway, my experience. Hope that helps.

I deal with it and have pivoting more to cycling, but still run 1-2 times a week. Stretching and Physix Gear compression socks help.

It's been mentioned before but airrosti helped with my pf quite a bit. Find a clincian in your area

I suffered with Plantar Fasciitis for months before I finally gave up and went to the doctor. After imaging to ensure nothing was wrong on that front, I was referred to physical therapy. At the end of my first session, the therapist did a "scraping" of my arch with a metal tool. It did not hurt and I (and she) could feel the scar tissue under the instrument. Following this scraping, I rested with an ice wrap. From this first scraping I felt SOOOOO much pain relief. I continued with PT for about 6 weeks and while it was nice to strengthen my calves and increase ankle mobility, I really looked forward to each scraping session! Since then, whenever I feel Plantar Fascia pain, I get out a butter knife and do the scraping myself! Apparently, all I really need is to break up the scar tissue and get blood flowing to the injured area.

Here is a link that discusses this in more clear terms:
https://heelthatpain.com/scraping-plantar-fasciitis/

I did what Marty did (scraping) with a wrench. Also walked backwards on my toes down my stairs. And introduced Magnesium supplements via Keto. All good now.

I will say that running in five fingers cured my plantar fasciitis in about 2 weeks. Previously I had been unable to cure it for over 6 months with a change in shoes, inserts, copious stretching, icing, nsaids, rolling, etc.

That being said, I'm still hesitant to recommend it to folks in general due to 1) the lack of evidence to support it, and 2) I feel most folks are likely to injure themselves in other ways.

panhandlefarmer said:

---

BetsyParker said:

---

I suffered with Plantar Fasciitis for months before I finally gave up and went to the doctor. After imaging to ensure nothing was wrong on that front, I was referred to physical therapy. At the end of my first session, the therapist did a "scraping" of my arch with a metal tool. It did not hurt and I (and she) could feel the scar tissue under the instrument. Following this scraping, I rested with an ice wrap. From this first scraping I felt SOOOOO much pain relief. I continued with PT for about 6 weeks and while it was nice to strengthen my calves and increase ankle mobility, I really looked forward to each scraping session! Since then, whenever I feel Plantar Fascia pain, I get out a butter knife and do the scraping myself! Apparently, all I really need is to break up the scar tissue and get blood flowing to the injured area.

Here is a link that discusses this in more clear terms:
https://heelthatpain.com/scraping-plantar-fasciitis/

---

I don't know who you are but I am really appreciative of your post. When I have a problem I can't find a solution to, I go to Texags because "we know stuff". I was very skeptical but after 9 months of pain and trying everything short of the shot and surgery, I decided to try this scraping. I found a video of a guy showing the techniques using a wrench.

I honestly expected pain but there was none. A lot of the knots or fibromas for me are in the heel and that is where my pain is first thing in the morning and anytime I rest for a bit. I got to work on them and did it several times Saturday and Sunday this past weekend. I woke up this morning with no heel pain. I am amazed.

I expect it will still take some time to beat it completely, but I am so appreciative that you shared and it worked so well. Thanks!

---

Could you post a link to that video?

The key to plantar fasciitis is the why. Once you figure that out then it becomes much easier to address. And the why is rarely just one thing especially in chronic cases. I had a guy come in a few weeks ago with some of the flattest feet I have ever seen.

He used to make orthotics and his wife is a physical therapist. His orthotics are pretty good but when I asked him what exercises he is doing for his feet he said he was only stretching. The bout has been going on for 6-7 months. He has begun specific foot exercises and his pain is improved by 40% in just a week. I will make him a new pair of orthotics but if that is all I did then it wouldn't go away completely.

I have used a racquet ball for years along with stretching it has done wonders. Every now and then it flares up and it always if I eat too much bread or sugar.

I had it for years post foot surgery and mine eventually went away. I always attributed it to the stretching, racquetball, estim, etc. but my diet changed around then too and I'm wondering if I've been wrong this whole time.

MRB10 said:

---

I had it for years post foot surgery and mine eventually went away. I always attributed it to the stretching, racquetball, estim, etc. but my diet changed around then too and I'm wondering if I've been wrong this whole time.

---

Man I will go months without a flare up then on a Sunday night I will eat a bunch of ice cream or some cake and the next I am hurting. It is wild!