Exercises related to taming plantar faciitis

[marzNC]

Back in June, I was dealing with pain in a heel. Thanks to my acupuncturist, in July I knew the issue was plantar fasciitis. Since then I've been researching ideas for dealing with having a stressed foot. Took a few weeks, but acupuncture treatments (twice so far), massage and stretching relevant muscles made a big difference.

The first set of exercises I came across:

July 2024

A 12-Minute Workout to Build Foot Strength

Five exercises a few times a week can make a big difference for how you walk and run.

www.nytimes.com

Have you done exercises that would useful after developing plantar fasciitis? If so, how often did you do them initially?

 

[teppaz]

I have had two months-long bouts of plantar fascitiis, both of which prevented me from playing tennis. I've done some of those exercises (usually once a day) and they have helped. Strengthening quads is important. Standing on a golf ball and rolling it underneath the foot: did that 2-3 times a day, especially before going to bed at night and first thing in the morning; it hurts but really helps.

What really made a difference the second time was seeing a deep-tissue massage guy: I felt better after 3 sessions. I tried acupuncture and it didn't make any difference so I didn't pursue it. I tend to respond more to deep-tissue massages than to acupuncture but I think this is a personal thing (a friend is exactly the opposite).

I'm a little surprised the linked article recommends minimalist shoes because I don't think I've seen that before. I bought shoes that got good reviews in terms of plantar fascitiis and they're in the middle in terms of padding: the Moab low hiking shoes from Merrell and the Glycerin model from Brooks. I also started using Spenco polysorb insoles — very effective for their moderate price.

 

[contesstant]

I have had two months-long bouts of plantar fascitiis, both of which prevented me from playing tennis. I've done some of those exercises (usually once a day) and they have helped. Strengthening quads is important. Standing on a golf ball and rolling it underneath the foot: did that 2-3 times a day, especially before going to bed at night and first thing in the morning; it hurts but really helps.

What really made a difference the second time was seeing a deep-tissue massage guy: I felt better after 3 sessions. I tried acupuncture and it didn't make any difference so I didn't pursue it. I tend to respond more to deep-tissue massages than to acupuncture but I think this is a personal thing (a friend is exactly the opposite).

I'm a little surprised the linked article recommends minimalist shoes because I don't think I've seen that before. I bought shoes that got good reviews in terms of plantar fascitiis and they're in the middle in terms of padding: the Moab low hiking shoes from Merrell and the Glycerin model from Brooks. I also started using Spenco polysorb insoles — very effective for their moderate price.

I have used Spenco insoles since the 90s when I taught step aerobics! I am currently having issues that are somewhat related to plantar fasciitis--achilles tendonitis. My left foot is just a mess. Ski boots have not helped. I also have developed a tailor's bunion on my left foot thanks to ski boots. Anyway, I have had a hard time finding Spenco lately, but just ordered some since I've been walking a lot more this summer and miss their cushiness. I had firmer semi-custom insoles right now, and they are too firm. I like a little cush under my stupid hyper mobile fussy feet. Thanks for the reminder to get some Spenco!

 

[teppaz]

Insoles can get really pricey but Spenco polysorbs have worked out well for me at around $30 a pair. The Spenco Total Support is a bit more and also very good (I have those in my tennis shoes).

 

[santacruz skier]

Do any of you wear Birkenstocks? My understanding from friends is that they are recommended for those with plantar fasciitis . I have several pairs (turquoise, yellow, pink, tan). There are so many cute styles these days, unlike the ones I wore in the 70's when my mother said "those are the worst looking shoes."

 

[teppaz]

I don’t, but I don’t really wear sandals other than Merrells at the beach or kayaking or something like that. Although my indoor shoes are Haflinger clogs, which are amazing: boiled wool, cork sole — fantastic arch support and they’re somehow cool in summer and warm in winter. I get the Grizzly model.

 

[santacruz skier]

I don’t, but I don’t really wear sandals other than Merrells at the beach or kayaking or something like that. Although my indoor shoes are Haflinger clogs, which are amazing: boiled wool, cork sole — fantastic arch support and they’re somehow cool in summer and warm in winter. I get the Grizzly model.

Yes also heard Haflinger clogs really good for plantar fasciitis .

 

[altagirl]

Ixve only had mild issues with plantar fasciatis. I love barefoot whenever possible. I've tried birkenstocks a few times but they are too narrow and hurt my feet. So, largely because my forefeet are so off the chart wide barefoot/minimalist shoes in an extra wide are the only things that truly fit properly. Most wide shoes are wide overall, and I have skinny heels, and don't anti stray on. BUT, if I'm hiking in rocky terrain, I feel like I'm bruising my feet with super thin soles, and use the Merrell Moab Trail, or Keen hiking shoes, both sized up and in a wide, that I've stretched the toe box on.

Even then, my feet start to hurt eventually. I ended up at the podiatrist this year to see if I was giving myself bunions and she said my feet are very strong and healthy and there are no bunions in the xray. I just... have limited options for footwear and I guess unsurprisingly my feet hurt when squashed into things that are less than an ideal fit. She said to stick with the barefoot style shoes when I can, since they accommodate my foot shape. I have twice had mild bouts of plantar fasciaitis but when I notice any tightness I do more foot strengthening exercises and calf raises and stretches and roll out my feet on a ball regularly and it gets better.

Anyway, my thought is that if foot strength is the cure, if you're always wearing super supportive shoes it's like wearing a knee brace. If you want to do that forever and all the time I guess it solves the problem that way. I prefer barefoot or, minimalist shoes unless the situation calls for something sturdier. But that also may just be the only logical thing for my weird sized feet.

 

[Skier31]

rolfing and a slanted board to stretch the calf muscles worked for me.

 

[teppaz]

Yes also heard Haflinger clogs really good for plantar fasciitis .

They are amazing. A bit pricey but they last a long time.

 

[teppaz]

Ixve only had mild issues with plantar fasciatis. I love barefoot whenever possible. I've tried birkenstocks a few times but they are too narrow and hurt my feet. So, largely because my forefeet are so off the chart wide barefoot/minimalist shoes in an extra wide are the only things that truly fit properly. Most wide shoes are wide overall, and I have skinny heels, and don't anti stray on. BUT, if I'm hiking in rocky terrain, I feel like I'm bruising my feet with super thin soles, and use the Merrell Moab Trail, or Keen hiking shoes, both sized up and in a wide, that I've stretched the toe box on.

Even then, my feet start to hurt eventually. I ended up at the podiatrist this year to see if I was giving myself bunions and she said my feet are very strong and healthy and there are no bunions in the xray. I just... have limited options for footwear and I guess unsurprisingly my feet hurt when squashed into things that are less than an ideal fit. She said to stick with the barefoot style shoes when I can, since they accommodate my foot shape. I have twice had mild bouts of plantar fasciaitis but when I notice any tightness I do more foot strengthening exercises and calf raises and stretches and roll out my feet on a ball regularly and it gets better.

Anyway, my thought is that if foot strength is the cure, if you're always wearing super supportive shoes it's like wearing a knee brace. If you want to do that forever and all the time I guess it solves the problem that way. I prefer barefoot or, minimalist shoes unless the situation calls for something sturdier. But that also may just be the only logical thing for my weird sized feet.

Foot and leg strength: rolling muscles and strengthening them is super important.
The problem with plantar fasciitis is that it can appear even if you’ve done due diligence. Two different podiatrists told me there was an element of randomness involved. Which isn’t something anybody wants to hear! Not being able to play tennis really sucked for me. My skiing has never been affected though.

 

[VickiK]

Barefoot minimal footwear, for me, turned out to be not 'all that' 100% of the time. First, they are less than attractive. Second, the lack of cushion can still be a problem. So I alternate minimal barefoot shoes with more cushioned shoes. Cautionary note: wearing shoes with wide toe boxes will cause feet to acquire a more natural, wider splay. But having that comfort is worth it.

For additional foot health resources, check out Gait Happens. The NY Time article that @marzNC posted above refers to them. Lots of great and free information is available on their website and their Instagram.

 

[Christy]

I gave myself plantar fasciitis by not wearing shoes in the house when I started working from home full time. I'd never even had a tiny bit but the first summer at home I was essentially barefoot all day and that's what did it. My podiatrist said that became very common for her during the pandemic--she had a ton of new clients that gave themselves PF by going barefoot since they weren't putting on shoes and going to an office. So while going barefoot may be the answer for some people, it's definitely not for many of us. I diligently did exercises for a while but it's wearing shoes all the time that keeps it away. It comes back really quickly if I spend much time barefoot.

 

[teppaz]

Same for me. Can't go barefoot or in flip-flops for longer than a few minutes.

 

[Amie H]

I wore Birkenstocks a lot in my early 30s. Cannot wear them now - they absolutely make my PF pain worse.

I avoid going barefoot as much as possible. FitFlop is one brand of shoe/boot that has worked for both myself and my husband for PF, but they have been reducing their style offerings year over year. There is not much available for men anymore at all.

 

[Skier31]

I have also used one of those night splint devices that keep your calf stretched. That also helped quite a bit.

 

[marzNC]

Good discussion. I've found several threads about plantar fasciitis over the years, starting with one in 2008. From what I can tell from general research is that ideas about how to deal with PF keep evolving.

Found a report about a clinical trial done in 2019 related to walking barefoot. It was a 4-week trial based on 60 volunteers split into two group: one walked barefoot and the other wore shoes. The controlled walking was done on a treadmill. Trial participants also tracked their other walking during the trial. While walking helped both groups, there was more improvement for the barefoot group.

March 2024
Barefoot walking is beneficial for individuals with persistent plantar heel pain: A single-blind randomized controlled trial[/B]

https://www.sciencedirect.com/science/article/abs/pii/S187706572300057X

 

[marzNC]

I've never gone barefoot, indoors or outdoors. Never wore high heels either. I'm a socks and sneakers type of person. I started looking for sneakers with more arch support a few decades ago. Tried some hard orthotics for a while but didn't use them consistently. Developing heel pain a few months ago was new.

Learning about all the muscles in the feet has been useful. I'd never heard of "feet intrinsic muscles." Turns out that solving the painful heel problem with my right foot after a month or so has led to realizing my left foot needs more help than the right. Not that much of a surprise given how much work it's taking to get my left leg more engaged when it comes to turning skis. The best explanation about making feet work better I've found so far is from Canada.

Being a visual learner, while I'm not going to start going barefoot in general, I probably will do some exercises barefoot at home for bit in order to use visual proprioception as I figure out how to do the exercises in the second video properly. Visual proprioception was helpful when I was doing PT after a serious knee injury a dozen years ago.

October 2023

March 2023

 

[marzNC]

Anyway, my thought is that if foot strength is the cure, if you're always wearing super supportive shoes it's like wearing a knee brace. If you want to do that forever and all the time I guess it solves the problem that way. I prefer barefoot or, minimalist shoes unless the situation calls for something sturdier. But that also may just be the only logical thing for my weird sized feet.

The idea that strengthening feet that have been in supportive shoes for decades makes a lot of sense.

I decided one reason I developed PF this spring was that I started wearing different shoes at home. I had been wearing soft leather moccasins for years. Earlier this year, I switched to simple step-in sneakers. The sneakers weren't high end but did have a fair amount of arch support. Since I'm retired and at home a fair amount (when not traveling), I was essentially wearing supportive shoes all the time.

Towards the beginning of the 2023 video, the analogy is made between supportive shoes on feet and boxing gloves on hands. The exercises seem to be pretty typical. This guy dealt with PF for quite a while before figuring out what would help him. He learned what worked by experimentation, as opposed to considering anatomy or physiology.

What is clear is that dealing with foot pain requires considering other areas, especially calves, hips, and even glutes. Thinking back, I had very tight calves at the same time my heel began hurting on a daily basis.

May 2023

August 2017

 

[altagirl]

My gut feeling is that it's like any sudden change can trigger PF. Different shoes that you wear a lot, different amounts of activity, suddenly going barefoot when you don't normally... my guess is that's also why there are such varying answers on shoes, etc. I think it probably somewhat depends on what your feet were already adapted to and any significant changes are probably best made gradually.