Plantar fasciitis

[Lucy Wilkins]

Does any one have any experience of PF? I seem to have developed it over the past few months.

 Not sure what has caused it, I gave up crossfit a good few months ago so no heavy lifting or hiit going on. Do a lot of walking but wear correct footwear etc.

I am just wondering of there are any exercises I should avoid/do more of? Currently doing foundations 1, HS and all 3 stretch programmes

( Not looking for a diagnosis here, I will get some appropriate professional advice)

[Nick Murray]

Lucy, there are a few different conditions that can appear as "plantar fasciitis". IF (IF!) it's a true fasciopathy (early degeneration as opposed to -itis, which is full-on inflammation, red/swollen/sore), then ask your physio about isometric loading with the ball of your foot up on a rolled-up towel. A few people in the clinic where I work have had good results with this.

[Christopher Hancox]

Hi Lucy, 

I had PF (mild pain in heel, no swelling) not so long ago which I think came on through increased periods of manual work. I didn't see a specialist but found that the list of things below got rid of it in a couple of weeks.

Lacrosse ball/rolling pin plantar rolling. (This made a huge difference for me)

Calf rolling and general mobilisation/stretching

5mm heel insert and arch support in my shoes. (I took this out once I felt it had got better).

Hope this helps.

[Lucy Wilkins]

Thanks both, that's really helpful.

My feet are really painful in the morning- it takes a few minutes before I can walk properly and I have some residual pain throughout the day.

I am puzzled that it has begun after I stopped hard exercising so I wondered if some of the stretches- especially the ankle/foot ones in the stretch programme -were impacting it.

 

 I have an appointment this week to have it checked out, and I'll definitely look into the inserts

 

 thanks !

[Everett Carroll]

Keep us posted, Lucy, and avoid anything that irritates your feet until you've chatted with a doctor.