Review for Plantar Fasciitis

  • Age 55+
  • Female
  • 150 lbs
  • Santa Fe, NM
  • Injury Status Recovering
  • Physical activity per week 0-4 hours
  • Chronicity 4 - 6 Months
  • Repeat injury? No
  • Runner No
  • Doctor/Care Giver King

Treatment Ratings

    Almost Cured
    Physical Therapy, Strengthening Exercises, Stretching, Ultrasound Therapy, Rest, Ice, Orthotics
    Not Improved
    Strassburg Sock, Taping
    Cortisone Injection

My plantar fasciitis began in June 2014, about 18 months ago, after a period of working long hours standing on concrete floors in my workroom. I was in extreme pain for almost a year.. unable to work full time.. and had 4 or 5 extremely painful shots which helped me just a little for about a week times a few times, but finally didn't help at all or made it worse. I know the shots work for some people, but 5 are too too many. Besides the shots, I also had physical therapy with taping, stretching and strengthening exercises and ultrasound. Not much help. I tried numerous orthotics, most were too uncomfortable for me, a night sock (awful and no help). Taping (at PT) helped a bit but when the tape was removed, pain was worse. Perhaps the taping technique was incorrect. What finally helped me? About 11 months ago I tried PT with a different therapist who used ASTYM. After several treatments, I became ill with flu and was off my feet for 3 or 4 weeks. During this time a friend told me about Egoscue exercises. She had used it for severe back pain and was cured. My friend gave me photocopies of the exercises used for PF (I later bought a book). I had almost immediate relief after the first session of exercise. I still do these exercises. During the second round of PT I was advised to directly ice my foot in the sore area after work or whenever I needed to, with a Dixie cup frozen (tear off some of the paper on top to reveal the ice and continue peeling down the paper until all the ice is gone, about 5 minutes). This helped my pain a lot. Soon after I started the Egoscue exercises I noticed a steady progression of healing until I felt about 95% healed. I still have to pace myself and not overdo things, but if I I do overdo and feel those dreaded pains again, I make sure to get in my exercises, and use ice (sometimes soaking in very warm water first, very helpful), and rest some. But I am needing to do this less and less. I still do the Egoscue exercises every morning, though not twice a day as I did for a while (I also do some of the exercises a little longer than usual, but it's important not to over do the exercises). I also had to modify a few of the exercises as I physically couldn't do some because of other issues. There are Egoscue practitioners who can work with people to custom design a program for the individual, but I haven't done that. Although I've heard it's not that expensive normally, may try it later, Other things that have helped me: superfeet inserts (black, 1/2 foot), flexible shoes such as Rieker flats, Brooks athletic shoes (with deeply padded inserts ordered online) while I work or exercise. Stiff shoes or inserts make my condition much worse and I need a certain level of padding on the sole. I think it's been a combination of strategies, but the most helpful have been the Egoscue exercises, ASTYM treatments, ice (sometimes preceded by very warm foot bath) to ease pain and finding the right shoes/inserts and rest and time. It does get better, but definitely takes more time for some people! I believe if I can increase my exercise (hopefully possible now that my feet are better) and lose 10 lbs,, I will be 100% cured. Yay!

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