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First off, I want to make it 100% clear before you read this post that I am not a medical professional of any kind. Today I am simply sharing what has worked to calm my plantar fasciitis down from pain so bad that even walking through the grocery store took effort to being able to run 3 miles again (almost) completely pain-free.
What I share might work for you and it might not. I found out about all the things that I tried from searching “plantar fasciitis help” through Google. I tried a lot of different things until I found a combination of things that seemed to work the best for me.
Regular readers, I know plantar Fasciitis doesn’t fit with my normal writing subjects, but people in real life and through the virtual world of blogging have been asking me how I managed to get my plantar fasciitis to heal enough for me to run again. I was sharing links to products that helped me all over the place when I finally decided to write a post with all the links in it so I can share the link to it over and over. Much easier! And I am all about keeping it simple.
3 Plantar Fasciitis Products I Found The Most Helpful
Purchasing this particular night splint/boot, in my opinion, did more to help calm my plantar fasciitis than anything else. I am saying calm in this article instead of heal because I am still experiencing pain, but it is very mild.
At first, I was wearing a night sock (like this one) and it was helping. However, for some reason within a month of wearing it, my big toe became infected beside the toenail. Now I have spoken to many people who have had great luck with the sock and it certainly is less cumbersome to wear than the boot. I am the only one I know who ended up with an infected toe. Who knows why! My body is weird.
Once I replaced the sock with a boot I did something that I think made all the difference in the world. Since the boot is so simple to get off and on I started wearing it not only when I was sleeping, but also during the day whenever I was sitting.
This is not a walking boot. You cannot walk in it, but since it is so easy to snap on and off I just leave it where I sit and work during the day and snap it on and off as needed. The extra time in the boot seemed to make all the difference for me. Once I started doing this my pain significantly decreased within just a few days.
Compression foot sleeves
From the moment I get up in the morning until the time I go to bed, my affected foot is in a compression sleeve. I have tried two brands and so far I like this one best. However, I think it really depends on the shape and length of your foot. I have a narrow foot and wear a size 10 women’s shoe.
Foot compression sleeves simply provide added support, they do not heal, but for me, they make a huge difference in my pain level if I have to walk or stand for any amount of time during the day–especially in the beginning stages of healing. Even with my foot giving me minimal pain now I still wear my compression sleeve most days and I wear it every time I run.
Shoe inserts for me dropped my pain level by at least 2 points on the pain scale the first time I put them in my shoes and went walking around the grocery store in them.
I have had great luck with the airplus plantar fascia orthotic (the link lets you see what they look like. Mine are pink for women and I get mine at Walmart for around $9). I chose this brand because I was told by someone that the main thing to look for in a plantar fascia insert is a solid arch support. In other words, if the arch part of the foot insert is flexible it isn’t going to work well for providing relief.
3 Things I Had To Do Physically To Help My Plantar Fasciitis Heal
Stop going barefoot
This one was hard for me. I am a huge barefoot lover. But the more I researched the more I saw over and over “stop going barefoot if you want to heal your plantar fasciitis.” I don’t like wearing outdoor shoes indoors so in the end, I started wearing a pair of clogs similar to these that I can easily slip on and off whenever I need to walk around the house. I put the inserts I told you about inside them. They work well.
Give up flip flops and unsupportive shoes
Again–hard! Lets face it, most shoes that are fashionable and cute are not supportive. And no flip flops! Torture in the summer time. I am still looking for a good supportive summer sandal. I have tried out a few brands and no luck yet. Some do seem to keep me fairly pain-free but only if I am not walking much in them. If I want to walk a lot I have to switch to runners or my plantar fasciitis will flare up further.
Stop running and rest
I read a few articles that said you can run with plantar fasciitis, but the more I ran the more my foot would hurt post-run. It got to the point where I was hobbling all the time and I had to face facts and put my running shoes up for a while. I first took an entire 3 weeks off from exercise of any kind. Then added in yoga, followed by swimming, followed by stationary biking where I really watched my foot position on the pedal.
Once my pain was down to a 1 or 2 on the pain scale I started walking a mile. Once I realized it wasn’t hurting my foot further to walk a mile I slowly added in running. Currently, I can make it to about 3 miles with only a slight increase in pain at the 3rd mile, but the pain subsides once I get home and put it in the boot for 30 minutes or so.
2 Other Things I Tried That Helped Give Relief
My yoga instructor was kind enough to give me this foot roller. I use it fairly faithfully every morning while eating breakfast and lunch. It feels really good, but I don’t feel like it heals much of anything; it seems simply to provide temporary relief.
Yep, toe separators–as in what you put between your toes before you give yourself a pedicure. When I was in the worst pain at the beginning of the healing process I would stick these between my toes and almost immediately my pain would go down 2 points on the pain scale. It sounds odd, but it really did work for me.
Once again, I am not a medical professional. I offer this list of what helped me simply as just that a list of items that helped me. Everyone is unique. What helped me may not help another.
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