Best products from r/PlantarFasciitis

I have now spent over $1600 on custom inserts. Do yourself a favor. Go on Amazon and type in plantar fasciitis inserts. They range from 15 to 30 bucks. Order 10 different pairs through prime and try them out in your shoes and return whichever ones don’t work. I have had massive success this way. Additionally, check out a running shoe called the “On Cloud”. The brand is “On Running”.


My perfect combo is this insert with this shoe:

Orthotics Insoles for Flat... https://www.amazon.com/dp/B073JJQ2KP?ref=yo_pop_ma_swf


On Running Men's The Cloud... https://www.amazon.com/dp/B01HNYDEHG?ref=yo_pop_ma_swf


The other insert I love is this one, but it’s more expensive and is more of a”runner’s” insert. I like it because it fits in my dress shoes...!:

Currex Dynamic Insole RunPro Medium Profile (XL) https://www.amazon.com/dp/B079HYDVJZ/ref=cm_sw_r_cp_api_C.cRBbWGH8M3C



Of note, I also tried all of the following — Each is probably perfect for someone with a slightly different foot. But this is why I would encourage you to order a ton of them try them all out and then return whichever ones aren’t perfect for you:

ViveSole Plantar Fasciitis... https://www.amazon.com/dp/B00LME51A2?ref=yo_pop_ma_swf

Vionic Full Length Active Orthotic 21AF MD8 (Women's 8.5-10)(Men's 7.5-9) https://www.amazon.com/dp/B0058YGR8W/ref=cm_sw_r_cp_api_78cRBb9YRRFRC

Orthaheel Insole Relief Full... https://www.amazon.com/dp/B005ODG09S?ref=yo_pop_ma_swf

Physix Gear Sport Full Length... https://www.amazon.com/dp/B078GRH8SV?ref=yo_pop_ma_swf

Orthaheel Unisex Relief 3/4... https://www.amazon.com/dp/B003JVPHA0?ref=yo_pop_ma_swf



Hope this helps! Don’t get sucked into custom orthotics! They aren’t nearly as good for PF.

> what specifically, should I be looking for with shoes and inserts?

You need a shoe that has a thick sole that isn't too flexible. A thin, flexible sole will transfer a lot of impact into your feet and allows you to over-pronate, which will worsen your symptoms. Never wear flip flops or Vans for any reason. For insoles, you want something with a little bit of cushion and a substantial amount of arch support. The Walking Company has a lot of shoes and insoles that are great for PF. When it comes to pairing shoes with insoles, you need to makes sure the shoe can be tightened enough so that your foot stays in constant contact with your insole as you walk. If your feet are slipping around and coming off your insole with every step, you won't get any benefit from wearing the insole.

• This is the insole I use.
  
  
• This is an extremely comfortable shoe for just standing around indoors, and would be good for a retail job like yours.
  
  > does this sound like PF to you guys? if so, what specifically could you recommend?
  
  You mentioned that your pain is mostly in the arches and balls of your feet. This is where my PF presents, so your symptoms are definitely consistent with some types of PF. In addition to getting good footwear and insoles, I recommend improving the strength and flexibility of your feet.
  
  Everyone is different, but I'll share my routine for managing my PF.
  
  
• Calf raises - hold for 3 seconds, 3 sets of ten.
  
  
• Calf stretches - 3 sets of 30 seconds on each side
  
  
• Toe curls using the Foot Gym - hold each curl for 3 seconds. Do 3 sets of 15 curls per foot.
  
  
• Downward foot stretch - Hold for 1 second, 15 per foot.
  
  
• Ice each foot for 3 minutes using an ice cup.
  
  This seems like a lot, but none of these exercises are intense. You don't need to change into gym clothes because you won't be working up a sweat. You can do all of this while you watch TV. Ice your feet and stretch every day. How often you can do the calf raises and toe curls depends on your body. Some people can do them every day, but you might need to do them every other day, so your body has some time to recover. In any case, stick with the routine for at least 2 weeks before you give up on it. Eventually (around 2 months) you'll get to the point where you only need to do the full routine once or twice a week to maintain good foot health.
  
  I hope this helps.
  
  (Edit: I find toe curls with the Foot Gym substantially more effective than toe curls with a towel. With the Foot Gym, you don't have to readjust after every few curls like you do with a towel, and the bands provide resistance in both directions, so you're working your arch muscles as you hold or slowly release instead of only during the pulling motion.)

Damn. Truly sorry for you. You sound like you have a very advanced case. I'm sure some others here can make better recommendations than me. I have a very mild case. What has worked for me are 0 drop shoes, toe separators, spiky ball, and daily stretches.

Toe separators you can get cheap on ebay (about $1 if you ship from China).

Here are some stretches I collected into a google doc that I try to do every day.

The 0 drop shoes I use are altras. I pronate, need stability, and have very wide feet (4E). Altra provisions are pretty good except they make no wide shoes. They have a very wide forefoot so I'm making it work.

My PF developed from running and switching into the altra 0 drop shoes just made a HUGE difference. I still have some soreness occasionally but it's not too bad.

I also use this massage ball set from amazon. The hard spiky one and the soft spiky one really help me.

When it was really bad (before I got shoes and toe separators) I used an ace bandage with a heating pad. This is UNSAFE so be careful but I could really "push" the heating pad close to my arch and it really took away the pain. I think this relaxed muscles and tendons and also increased blood flow maybe? To promote healing.

The "correct toes" (brand name toe separator like $60!!) guy has some good youtube videos about conservative treatments. Check them out if you get a chance. Here

Also I think its fine for you to use assistive devices when pain is bad.

From my experience I think custom orthotics or any orthotics may not be necessary but given your dire situation and issue from childhood (short heel cord) mayne custom orthotics are the right solution.

I think PF can be lifelong issue just something that has to be managed and minimized. Unless you go for drastic solution like surgery.

I know you've probably heard of these/or maybe not applicable for such an advanced case as yours but its what worked for me personally.

Good luck.

Rather than shoes -- have you considered doing any inserts?

All plantar is different in how you work on it (I feel). Custom orthodics didn't work for me, but there were a few "massaging" inserts that make you feel like you're walking on water.

I bought these for girlfriend who had issues (because she stands all day):
https://www.amazon.com/gp/product/B017IDRJY6/

I bought these for myself (they fill in any open areas and also massage your foot):
https://www.amazon.com/gp/product/B017IHMJWE/

I found the inserts I used to be a better thing to go with than "better" shoes. You could get something like Hoka or Asics Gel Nimbus -- they'll give you a lot of padding. At the end of the day, though, you just need that padding -- and you can do it with a less expensive insert.

Bonus points for the glycerin-filled one -- you can throw those in the freezer and then slide them under your achy foot!

This, definitely this!!! I generally use them in my calves to break them up when they get too rock hard to deal with or 2 on calf, one on heel one in arch to alleviate foot pain and get overall relief. It’s a lifesaver when you’re vacationing and walking a lot everyday.

I’ve used a few expensive models but this one is by far the best and the cheapest: FDA cleared HealthmateForever... https://www.amazon.com/dp/B00O7CM12W?ref=yo_pop_ma_swf

Okay, here’s what I would do.

1.) First listen to or read Born to Run. You need to rest your foot. Maybe read instead of run for a bit.

2.) Watch this guy. It’s really about the tilt of the heel. Make sure you are not resting your foot with the pain in a strange position in the car for long drives or under a desk. Figure out how to lift that second toe!

3.) Change your shoes ... flattest you can get is my advice. I like these with a big toe box. While you’re shopping, check out toe spreaders or toe separators.

4.) Focus on changing how you walk ... walk like a fox ... put your pinkie toe on the ground first, then your big toe, then lower your heel toward the ground.

That should get you started! Good luck!

Do you wear a night splint or do stretches before getting out of bed? I recommend the stretches (point and flex your feet 10 times, gently stretch the fascia by pulling back on your toes for 3X30 seconds)--the pain you feel in the morning (my doctor said) is the re-tearing of the fascia which has shortened/partly knitted together in the night while your feet were relaxed. So that morning pain could actually be inhibiting healing. You should be able to take those first steps without pain if you warm up your foot first.

My doc gave me an ankle brace which keeps the foot from totally relaxing in the night and that can also help (and is less cumbersome than a full splint or Strassbourg sock): www.amazon.com/Med-Spec-264014-Stabilizer-Medium/dp/B00TZTO0VM/ She also recommended wearing the brace for 6 weeks and not getting back to running until the morning pain was completely gone, to make sure not to undo the healing. But if you get back to running and it doesn't seem to significantly increase pain I suppose proceeding cautiously is reasonable.

​

I have seen 2 podiatrists and each recommended orthotics. I finally purchased a pair through the second dr and I’ve had the least amount of pain in my feet for a long time. He also had me buy these wraps when I first started seeing him: https://www.amazon.com/dp/B00IK4T9UK/ref=cm_sw_r_cp_api_i_iH9xCbZN8HN92 (keep in mind this is a size large so you may need a smaller size, also you have to buy each foot separate)

I wore them for a while under my socks all day and they really helped, too. The dr explained that the foot spreads out and the heel bone moves as the ankle bone goes down (over-pronates) and puts strain on the fascia, that these wraps prevent the heel from moving and keeps it in place. These might help you, too. They weren’t too uncomfortable to wear every day. They did loosen up but washing them (just mild soap/water, hang dry) every day and they’d fit better again.

These worked well- Good luck!

I was told by my doctor that it would just bring a different set of problems but surgery does help some people.

This is what I did:

These will take about 2 weeks to start helping but after suffering for two years so two weeks was good. For me at least, the pain was in my feet but stretching my calf muscles fixed a 2 year battle with PF.

http://www.espn.com/espnw/athletes-life/article/14051190/stretch-five-yoga-poses-prevent-aching-feet

Also:

Standing: position yourself leaning forward on your hands or forearms (like Charlie Brown leaning against a tree but using your arms instead of your forehead), and place your bare feet on the floor as far away from the wall as they can be, but still have your heels on the floor. Make sure to keep your butt forward...don't let it stick out back. Hold this for a count of 40, and breathe...and let the top part of your body inch towards the wall as you exhale in long slow breaths.
Now, from the same standing position, leaning forward, feet together, slowly raise your heels until your heels are directly above the ball of your feet…hold for a count of 40.
Punch your calf muscles with your second knuckles about fifteen times. Run your knuckles over your calf muscles as hard as possible to break up the knots. The calf muscles are tight and this loosens them. I have a muscle roller massage stick that I use as well.
When you're massaging your foot try to smoosh/squash the ball of your foot between your fingers (hold the top of your foot and the bottom at the ball). The goal is to kind of separate or spread the bones and gunk in the ball of your foot that is stoved up a bit from walking with poor form since your feet hurt. Massage the ball of your foot for about five minutes really pushing hard on the bottom.
With your knuckles rub the heck out of your arches.
I also saw this on the internet and it hurt B A D but it does help: Do the thing shown in the following video. http://mobilitymastery.com/learn-the-one-stretch-that-relieves-plantar-fasciitis-shin-splints-achilles-pain-heel-pain-and-compartment-syndrome/
Also, if you walk with an anterior pelvic tilt, try aligning.
This seems to help as well.
I got one of these:https://www.amazon.com/Muscle-Roller-Stick-Professional-Trigger-Point/dp/B00CBNDNOO/ref=sr_1_7?ie=UTF8&qid=1501451875&sr=8-7&keywords=tiger+massager
(I think I got a cheap Walmart version, honestly. ) I ran it over my calf and thigh muscles probably a half dozen times a day. I did the sides of my calves and thighs not just the backs and pushed as hard as I could. There was a hard knot in my calf muscle for the longest and when it left so did my PF.


A friend swears by Kuru shoes and one doc told me to wear Crocs (ugh) around the house but another said to walk barefoot as much as possible.

I use a hard spikey ball to massage my feet, bought it from my physio for about $5 AUD. Looks like this: https://www.amazon.com/Everwellness-Spiky-Ball-Massage-Myofascial/dp/B07F2BZ9DX

As for shoes, yep they're expensive! I bought a pair of black leather boots that cost a bit and some good quality shoe polish. I get the soles repaired every year or so. Costs me about the same as any good leather work shoes.

Othoheel thongs (flip flops) I bought quite cheap at a chemist. They're still going 5 years later.

The only expensive shoe are the asics as I wear them until the fall apart. They're a hit to the wallet. I used to buy out of season stock on eBay but can't find that anymore. Guess I'll just wait for the sales.