My Foot Hurts
chances are its Plantar Fasciitis
Hi, my name is Drew and if you are reading this then I’m sure you are suffering from Plantar Fasciitis! Sorry to hear that, I suffered with it for 19 months and this is a look at my journey of finally overcoming it and being pain free in my feet. So, this is my story…If you just want to know how I got rid of it without reading this, check out How To Get Rid Of ItHow I got Plantar Fasciitis?There’s no definitive reason why someone gets Plantar Fasciitis, but the reality is it is probably down to a lack of stretching after exercise. I got my Plantar Fasciitis back in October 2021. In September of that year, I ran the 40th edition of the Great North Run.Covid had happened and the 40th event had originally been scheduled for the year before but was cancelled for everyone’s safety. In 2021 organisers took the decision to run the race in waves to keep the course as sparse as they could (there were 56,000 entries that year) and to start and finish the race within a mile of each other at Town Moor for the one and only time in the race’s history. It also meant that most of the last three miles was up hill! It was the hardest Great North Run I’ve ever run, and it was only watching the TV coverage back and seeing the Elite athletes struggling that made me realise I how hard it was.2 years before my brother Dai had passed suddenly and unexpectedly of Heart Arrhythmia at the age of 48 and I was running the Great North Run to raise money for the British Heart Foundation. He was a barefoot runner, so in his memory I ran the final half mile barefoot. I’m sure spectators must have thought it a strange sight watching a runner taking off his shoes and socks within sight of the finish line, but it had to be done. I don’t think I’ve ever cried as much as I did in the final 200 metres.
When I crossed finish line, I was so tired, my cousin Jonno was there having run with me for all but the last mile. I was knackered, my feet hurt, but the cool grass of Town Moor felt amazing. I walked barefoot across Town Moor and only put my shoes and socks back on when we got to the roads on the other side. I barely did a warm down and stretching was the furthest thing from my mind. It was a 2 mile walk to get back to the car and Jonno kept my mind off my feet all the way back. We both said we’d never do it again!Now everything ached for 2 days afterwards, I’m not a seasoned runner but this was the 5th time I’d run the Great North Run and I knew the aching would happen as the lactic acid build up took time to work its way out of my body. This is where my Plantar Fasciitis probably started.I foolishly didn’t stretch at all the rest of that day, or the day after or the day after that. I went straight back to work in a desk job and didn’t do any exercise at all other than my daily commute. It wasn’t until 2 weeks after the Great North Run that I noticed any pain and within 2 weeks of that I had gone from pain free to a constant dull ache with stabbing sensation every time I put weight on my left foot from the right side and underneath the heal.In the middle of October, I went on a walking weekend with 2 friends… Doing 26km in one day along Offa’s Dyke followed by another 16km the next day really compounded the pain, my foot hurt like never before. Little did I know at the time that I would have that pain for the next 19 months!My search for a cureAfter a month of suffering in pain, I decided to seek help so booked in with my physiotherapist who explained what it was, how all the muscles down the back of the leg are connected and gave me some exercises to do to help alleviate the pain and work towards getting rid of Plantar Fasciitis. I listened to him, did them for a couple of days, noticed no difference and foolishly stopped doing them. My physio had also given me some ideas of how to manage the pain, so I started researching these and tried them one by one over the next year. Some worked well, some worked for a time, some were of no use to me at all.Despite having Plantar Fasciitis, when the ballot came along for the Great North Run in January, I thought I can’t let the 40th Great North Run be my last one, I have to do it again (warning: running can be addictive – never say never again). I thought ‘I will have shaken my Plantar Fasciitis by then and it will be back to the old route, and it will be great (it is an amazing feeling finishing the GNR as you run along the coast to the finish line)’. I texted Jonno to say I was in the ballot, and he said he’d already got his spot with the Great North Air Ambulance charity, this is the lure of the Great North Run, 4 months earlier, never again and now we’re both in it.With the Great North Run in mind I knew I had to do something about it, so I booked in to see a Sports Massage therapist. Again, I was told the same things as the physio, and he worked the muscles down my legs and around my feet and I came away feeling better but still in pain. He had also told me to do the same style of stretches as the physio with a couple of variations and again I did them for a few days and then, after that, only when my foot hurt so much that I had to do something.You will notice a running theme here.I sought out medical advice and then paid attention to it for a few days and then continued to suffer after that. The nature of the human mind is if we don’t make it part of our every day routine then we will let it fall by the wayside. The problem of Plantar Fasciitis is there is no quick fix, you have to stretch out your muscles regularly to get rid of it. So, if you don’t change your lifestyle and don’t make it part of your daily routine, then you will suffer for longer. I suffered for 19 months as a result!
Eventually I had to start training with my Plantar Fasciitis. I stretched out before and after every run and did a slow build up from 3k to 12k two weeks before the GNR. I was planning on doing an 18k run the weekend before but after 5k I had to stop as my foot hurt was starting to hurt and I thought best rest it for the big day.
The big day came, and I had a great time up until the Tyne Bridge…. Then my left foot started hurting… at first it was just letting me know it was there… then after 5k it started telling me, running up hill is not happening, so I walked up the hill to Gateshead and started running again. By 10k I was in agony and running was no longer a choice! I contemplated stopping but knew my bag, my cousin, his son and his son’s fiancée and one of my friends would all be waiting at finish line for me, so I walked on!So, I achieved a personal worst time of over 3 hours, but it was done and dusted and the journey back to the car was long and painful.On the run I spoke with a lot of people trying to encourage me to keep running. One lady told me her husband had Plantar Fasciitis and he’d had steroid injections before the run so he could run it. So, this was my next stop.I booked in with my podiatrist who said she suspected I had Baxter’s Nerve Entrapment as well as Plantar Fasciitis and she referred me to a doctor for steroid injections. It hurt like hell when the needle first went in, I can’t deny it, but within two days I was pain free for the first time in over a year!As part of the steroid injection, I was told to stay off my feet for 2 weeks afterwards which meant I had a “non-walking” walking weekend away with the boys. I dropped them off in the car and then picked them up again later in the day.I was loving being pain free, but then, about 3 weeks later, I woke up one morning, put my foot on the floor and there it was, back, not as bad as before (think the Baxter's Nerve Entrapment was cured by the injections) but the distinctive dull ache of Plantar Fasciitis was definitely back.Gradually over the next 2 months it got worse until I was back using the compression ice pack again and decided to buy a foot spa as well. I was back managing the pain but still not really doing anything to alleviate the cause of the pain.Relief at lastIn April 2023, my wife told me I was not looking after myself properly and that I should be doing more to get my fitness back and this was the trigger point to do something about it. The problem with fitting something into your daily routine, its working out how to do it without changing your routine so much that it becomes an inconvenience. So, I finally worked out a way to stretch out my leg muscles that worked for me where I had no excuse not to do it.Every time I went to bed and before I got out of bed in the morning, I would lie on my back and lift my legs 2 inches above the bed, then I would point my toes towards my head as much as I possibly could and hold it for 30 seconds. I would then relax for a minute and repeat 3 times. Less than 5 minutes of stretching with the absolute minimal of effort and it slotted into my daily routine with ease.During this stretch I realised that the more you do it the more flexible your feet got and the higher you actually can lift your toes.I did this every day, and it was after about 3 weeks that I noticed that my feet weren’t hurting as much in the morning! And then after about 6 weeks I finally realised that I was pain free for only the second time in 19 months!I’ve kept stretching my feet/legs out this way every morning since and the Plantar Fasciitis has gone, and as long as I keep stretching, it shouldn’t come back.This websiteHaving spent months (literally) researching Plantar Fasciitis, how to manage the pain and how to treat it, I decided to share my experiences with the world to hopefully help you, manage the pain and eventually become pain free.I am not a qualified medical professional, and I would always recommend seeking help yourself for a suitable medical practitioner, be it doctor, podiatrist, physiotherapist, chiropractor or sports massage therapist. I’m only talking about my own experiences, but I managed to get rid of Plantar Fasciitis and I know this may provide the inspiration for you to do the same!
So what is Plantar Fasciitis?Plantar fasciitis is a common foot condition that occurs when the plantar fascia, a thick band of tissue that runs from the heel bone to the toes along the bottom of the foot, becomes inflamed or irritated. The plantar fascia provides support to the arch of the foot and helps to absorb shock when walking or running.When the plantar fascia becomes inflamed, it can cause pain and discomfort in the heel or arch of the foot, especially during the first steps after getting out of bed or after sitting for a long period of time. The pain can also be triggered by prolonged standing, walking, or running.What causes the pain?Plantar fasciitis can be caused by a variety of factors, including:1. Overuse or repetitive strain: The repetitive impact of walking, running, or standing on hard surfaces can place stress on the plantar fascia, leading to micro-tears and inflammation.2. Foot mechanics: Flat feet or high arches can alter the mechanics of the foot and place extra stress on the plantar fascia. Additionally, tight calf muscles or Achilles tendon can affect foot mechanics and contribute to the development of plantar fasciitis.3. Obesity: Excess weight can increase the stress on the plantar fascia and contribute to its inflammation.4. Poor shoe choices: Wearing shoes with inadequate arch support or cushioning can place extra stress on the plantar fascia.5. Age: Plantar fasciitis is more common in adults over the age of 40.6. Certain activities: Certain activities that involve repetitive stress on the feet, such as long-distance running, dancing, and aerobics, can increase the risk of developing plantar fasciitis.7. Medical conditions: Certain medical conditions, such as arthritis, can cause inflammation and contribute to the development of plantar fasciitis.It is often a combination of these factors that contribute to the development of plantar fasciitis, and it can be important to identify and address any underlying causes to effectively treat and prevent the condition from recurring.
How can I get rid of it?There are several things you can do to treat plantar fasciitis:1. Rest: Avoid activities that aggravate your symptoms, such as running or jumping, and rest your feet as much as possible.2. Stretching: Perform regular stretching exercises to stretch the plantar fascia, Achilles tendon, and calf muscles. A physical therapist can recommend specific exercises.3. Ice: Apply ice to the affected area for 15-20 minutes at a time, several times a day, to reduce inflammation and pain.4. Non-steroidal anti-inflammatory drugs (NSAIDs): Over-the-counter NSAIDs, such as ibuprofen, can help reduce pain and inflammation.5. Supportive shoes: Wear shoes that provide good arch support and cushioning, and avoid walking barefoot or wearing shoes with thin soles.6. Orthotics: Shoe inserts or custom orthotics can provide additional support and cushioning for the feet.7. Night splints: Wearing a splint that stretches the calf and the arch of the foot while sleeping can help reduce morning pain and stiffness.8. Physical therapy: A physical therapist can provide specific exercises to improve foot strength and flexibility and help prevent future episodes of plantar fasciitis.In severe cases, corticosteroid injections or surgery may be necessary. It is important to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan.
Stretch, stretch and stretch again
So the only real way to get rid plantar fasciitis is to stretch, regularly, everyday until its gone. There are loads of ways to stretch out your plantar muscle but in reality you are actually stretching all the muscles down the back of your leg from your bottom to your toes.This is the stretch that worked for me and has banished plantar fasciitis for me after 19 months of near constant pain.
The Easiest Stretch You Can Do:
1. Lie on your bed, flat on your back
2. Lift your foot off the bed by 2 inches (do one foot at a time if its affecting both feet)
3. Point your toes towards your head feeling the plantar muscle stretching
4. Hold this stretch for 30 seconds (or as long as you can up to 30 seconds when you first start doing it)
5. Relax your foot and put your leg back on the bed for a minute
6 Repeat steps 2 to 5 twice more.Do this first thing before you get out of bed and as soon as you get into bed in the evening. The beauty of this is there is no excuse to do it because it takes less than 5 minutes, and your lying down in bed! How easy can this be! Believe me you really feel the stretch throughout all the muscles along the back of your leg.
Let me know how you get on & whether any of this was useful!
Pain Relief
The constant pain of Plantar Fasciitis can be debilitating. Managing the pain is essential, especially after a long day on your feet. The good news is there are loads of different ways in which you can relieve the pain, I've tried a lot of them and here are my recommendations of things to try to make your life easier.
Best Pain Relief
Medcosa Ankle Compression Ice PackThis was undoubtedly the best aid I used, forces the cold onto the ankle relieving the pain rapidly. I used it every day!If you have Plantar Fasciitis this is an absolute must! If you only buy one thing for pain relief make it this!
Foot Massager
MIKO Foot MassagerThis massager provides a rolling and shiatsu massage and allows you to control the temperature, air flow
and kneads the plantar muscle.
Foot Roller
ROMIX Foot RollerFoot rollers are really helpful to have around and small enough to take with you on the road. The spikes on the roller help massage the plantar muscles and can help relieve pain.
Night Splints
Bodytec Wellbeing Night splintsWorn overnight, help stretch out the plantar muscles and also the muscles along the back of the leg. They're not everyone's cup of tea, but this one is soft and less intrusive than some.
Orthotic Insoles
Plantar Fasciitis InsolesThere are loads of different insoles on the market, pick on to suit you. They generally heighten your arch and cushion the plantar muscles to help relieve pain.They do wear out after 6 months of so but I would buy a pair for all the main shoes you wear day to day. Do be prepared to try different sorts to find the ones that suit you best.
Reflexology sandals
BYRIVER Reflexology SandalsThese are different and apply pressure to your reflexology pressure points when you wear them. Some will like them, some won't, but worth a try.
Ice Therapy sprays
Deep FreezeThese are great for instant cooling of the muscles. Added bonus is that these can be used for any muscle pains around the body, so I would recommend having a can or two of these around the house.
Heated Foot Spa
HoMedics Luxury Foot Spa MassagerThese are great, very relaxing, however, if you have big feet (like me) you won't be able to move them around on the rollers much, but the heat and air bubbles are perfect for relaxing the plantar muscles.
Cushioned Socks
JCB Work Boot SocksMy wife bought me these and I proceeded to buy 3 more pairs as they worked so well. When you spend a lot of time on your feet have well cushioned heels in your socks helps considerably and reduces the pain you get at the end of the day..
Slippers
OR8 Men's SlippersI was told not to wear slippers as this can aggravate the plantar fasciitis, but also don't walk around without footwear on, so what to do? Either get an insole that fits into your slippers or buy a pair of orthotic slippers like these.
Steroid InjectionsOne option to treat Plantar Fasciitis is steroid injections. This is done by running an ultrasound across the foot and using it to guide the needle so that the steroids are injected right at the source of the pain. I can say it hurts a lot having the injections, afterwards feels a little weird and slightly painful in a different way from the Plantar Fasciitis, but then that fades and you are pain free.For me it lasted 3 weeks before my Plantar Fasciitis returned. However, it did cure the sharp stabbing pain just on the inside step of my heel, which was caused by Baxter's Nerve Entrapment.AVOIDI also tried sooo many different bits that just didn't work for me so I wouldn't advise you to waste your money on them like I did. You can get gel heal inserts to cushion the painful heel, but these didn't provide support for the rest of my foot and in particular the arch, so a waste of time.As were the silicone cup heel protectors, although these were a little better than the heal inserts. I found them slipping down my foot repeated and gave up on them in the end.The first night splints I had, wasn't good either, it had a adjustable strap from the toe to the ankle and because I have big feet this just cut into my toes and caused me a different kind of pain instead.