As I stated last week, February is Heart Health Awareness Month. My Thursday topics will be heart-related topics, especially in relation to CKD. The 4 topics will be exercise, nutrition, stress, and cholesterol. Plus, I am introducing a new monthly plan, called Walking Buddy. That is right, I will be your walking buddy. I will give more details in tomorrow’s post. This plan will be strictly for people who want or need a walking partner. It is a virtual walking partner.
I got Plantar Fasciitis in early Summer last year. Ooh, it was awfully painful. I saw lots of websites claiming instant relief, or getting rid of it quickly. While I hate to say something is untrue, I am telling you if you have a serious case, nothing will be quick. It is a long, slow healing process. But, there are things that will at least help alleviate the pain, and stress caused to your foot. Hopefully, you only get it in one foot, not both. I will share the things that actually work, and help the most. It took mine 5 months to completely heal, but it can take up to a year, or longer if you don’t try some of these tips. In the worst-case scenario, there is surgery, but I don’t think that happens very often. So, here are the things that worked for me, in order of importance.
First, what is Plantar Fasciitis? For most people, it means heel pain. But, not everyone gets heel pain. The Plantar Fascia runs all along the bottom of your foot, connecting your heel to your toes. So, you can have an injury anywhere along there. Mine was more towards the center of my arch. If you have high arches, like me, you are more prone to get it, or flat feet too. There are ways to tape and wrap, but they are very time-consuming, and I didn’t find it all that helpful. I never tried taping but did do the ace wrap in ways meant to be helpful.
1- Rest. Yes, you must let it rest. If you work on your feet all day, it is imperative that you not be on it, as much as possible, when you are not working. This was torture for me. By the end of the day, at first, the pain was almost unbearable. People with CKD can only take Tylenol, which does not help inflammation. This brings me to my next tip.
2- In the beginning especially, in the acute phase, use ice to decrease the inflammation. You can apply ice any way you find that works, but what I found best is to put a water bottle in the freezer before I went to work, then roll my foot on it back and forth, after a long day on my feet. Be sure to put a cloth between your foot and the ice. This felt heavenly. Some people find just rolling their foot on a tennis ball helps. It did not for me. I needed the ice.
3- Do not exercise, as much as possible in the beginning. When you do start to exercise again, take it slow. It will not heal, and you can make it worse if you continue with your exercise regime.
4- Now for the three products that I swear by. The boot OMG, worn at night, as soon as I started wearing this, I started to see slow, but immediate results. The little supports, I would wear in my shoe when I would work, or when exercising. I tried the inserts first, and they not only didn’t help but seemed to make it worse. But, those little beauties alleviated so much pain from being on my feet all day. They are elastic, for compression to control swelling and softball support. Just slip it over your foot and wear it all day., or night. I bought both of these products at Walmart. The boot was a little expensive but so worth it. It stretches that tissue while you sleep. Wear good shoes. I love New Balance. I wear them every time I walk, or work now, for long periods. There are more expensive brands, but I find these work and are affordable. My feet love these. This brings me to my last point.
5- Stretches. There are lots of videos on Youtube that will help you do stretches for Plantar Fasciitis. Along with the items I shared above, there were only 2 stretches, and one exercise I found actually helped. The first stretch was actually quite difficult but really helped a lot. You know how you stretch your fingers out away from each other? Well, that is what you need to do with your toes. At first, my toes wouldn’t do it. It was like they were dumb and just couldn’t follow the command my brain was telling it. So, I would use my fingers to force them apart. But, slowly I was able to do it on command. I still do this stretch on a regular basis. The second one is similar to what the boot does. Pull your toes towards your knee. You can use a towel, or engage your calf muscle. This is a great stretch for your calf muscle also. The exercise that helped is rotating the foot in a complete circle several times, first clockwise, then counterclockwise.
If you would like me to work with a Health Coach to help you meet your health and wellness goals, use the contact form below to send me an email for a free consultation.