Plantar Fasciitis exercises?

[dainese]

Hi everyone,

I am experiencing pains in my foot and the doctor and the podiatrist have said that it is Plantar Fasciitis.

I have had these pains since February.

Lately, I have been following instructions on this website's (http://www.footlogics.com.au/plantar-fasciitis-relief-treatment.html) but I feel there's pain on my heel each time after I do the tennis ball exercise. Do you have any advice for me if this is expected?

Thanks.

[Heidi]

Hi
Massage can definately cause tenderness afterwards. If it is excessive or is further affecting the way you walk then I would ease up on the massage for now.
Make sure you are stretching your calf muscles frequently.

[dainese]

[QUOTE=Heidi;3981]Hi
Massage can definately cause tenderness afterwards. If it is excessive or is further affecting the way you walk then I would ease up on the massage for now.
Make sure you are stretching your calf muscles frequently.[/QUOTE]

Thanks a lot.

Still have ongoing pains, and treatments and doctors are not helping.

[ezrida]

Hi
I have plantar fasciitis myself for a few months now. My podiatrist prescribed me with Custom made orthotics which did not work at all. I understood that treatment efficiency is very individual. If something works for one it may not work for the other. I have found Taping very useful.
Today as I am feeling much better with the pain I am doing a combination of stretching and strengthening exercises. I have found a good website summary explaining the subject of these exercises in:
http://www.plantar-fasciitis-elrofeet.com/plantar_fasciitis_exercises.html
I think that if you feel a little pain while you exercise so it is OK but if your pain is strong and you can feel it after you finished your exercise than you should change the exercise.
Take care & Good luck

[Sophie Hart]

My God, it’s a very painful inflammatory process of the plantar fascia. I’m also suffering the same and trying to get rid of this menace as soon as possible. But I’m hopeful.

[ned30]

ive had plantar fasciitis for 5months now i have tried night splints and all sorts of different insoles they all seem to aggrevate the injury! i ice it stretch it you name it ive tried it! its the most frustrating injury ive ever had there is deffinately no magic cure! i have read that you shouldnt even try any running until the pain has completely gone but im tempted to try some light jogging would it be safe to just try or do i run the risk of setting myself back ?

[Heidi]

You should avoid anything which causes pain. So if running aggravates it (99% of cases!) then you should avoid it! Running through pain will just cause further damage and inflammation.
More things to try (just in case you haven't) include: sports massage, acupuncture, custom insoles,cortisone injections (last resort).

[ned30]

ok thanks heidi i will resist the temptation to try running just yet! have had accupunture and regular sports massage dont really want to go down the cortisone route if i can help it will keep trying with the stretches not sure exactly how much they are helping my recovery but it has definately improved over the last month just not as much as i was hoping it would

[dainese]

Does anyone know if regularly wearing a night splint will have long term consequences or effects?
Thanks

[Heidi]

I don't believe there is any research on this to say for definite either way.
The idea of them is to stretch out the calf muscles and plantar fascia overnight and so if you have tightness in this area they are beneficial. If this is not a problem for you, they won't have such an effect. But I can't see any long-term negative side-effects of wearing one if needed.