Health & Fitness
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Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
If you have questions about this, please email help@theknot.com.
Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Help with managing plantar fasciitis please!
I went to my ortho about a month ago with awful heel pain. He diagnosed PF and gave me a round of steroids and gave me a ton of exercises and stretches to do. Said I could run after the steroids were done (6 days), but to rest if it hurt and come back in 6 weeks if it wasn't better. It felt a little better after the steroids, so I ran a few miles (on the TM) and it felt GREAT while I was running, but I was in agony for days after, so I haven't run since. I've been wearing a night splint, stretching, using a Theraband to do the prescribed exercises, rolling a frozen water bottle under my foot and it still hurts. I did a 0.25 mile fun run with DD today and am in absolute agony now.
I hate having taken so much time off for this injury, but it's so painful! I've run a grand total of 4 miles since my half at the end of February 
I'm clearly going to go back to the doctor (and may try to find a podiatrist in lieu of the orthopedist as I've read on here), but for those who have experienced this before...is this a matter of letting it heal and then just making sure that I stretch well to avoid the pain in the future? Or is it something that will always bother me? Any other tips or suggestions?
I'm clearly going to go back to the doctor (and may try to find a podiatrist in lieu of the orthopedist as I've read on here), but for those who have experienced this before...is this a matter of letting it heal and then just making sure that I stretch well to avoid the pain in the future? Or is it something that will always bother me? Any other tips or suggestions?
Re: Help with managing plantar fasciitis please!
I had to finally get custom-fit orthotics done at a podiatrist. I only wear them in my shoes when I'm not running. So if my work shoes, my regular "running-errands" shoes, etc. This has helped drastically. I still have slight pain after running, but nothing like before. It still hurts every morning, but I barely notice it. Before I could barely walk without almost falling on the ground the pain was so intense.
When I run I wear a "Super feet" arch support insert and that has helped a lot.
I was put in those by the person who did my gait analysis/shoe fitting at a running store.
Another thing that I really found helpful was to put my feet in epsom salt soaks 2 times a day for 20 minutes. It really helped soothe a lot.
Good luck! I know how painful this can be, but there is hope! I promise!
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Speaking as aomeone who just had surgery for PF, I think it's something you manage, not cure.
No running for now AT ALL. I would just plain ice at least twice a day and keep up the stretching. Wear shoes with good arch support all the time-- no cute sandals, heels, ballet flats, etc. The more you can stay off of your foot, the better. It's going to take a long time to get under control, so you might want to look into cycling as an exercise option.
I've dealt with PF since I was about 13, it definitely sucks and like PP said, it never is cured, you learn to deal with it.
I wear my custom orthodics in my running shoes and wear very good supportive shoes for work (I buy old lady type shoes with lots of support because I'm walking around a lot during the day). They do help, physical therapy helped too, I didnt like the night splint, the best thing for me is the orthodics.
if its flared up, definitely let it heal, lots of ice and stretching. My mom has a heel spur and PF and she does not set one foot out of the bed without putting her sneakers on with the orthodics in them. I don't want to get to that point.
Good luck!