I had plantar fascitus that lasted for years. This is all anecdotal, so take it for what it is worth:
1. If you are at all overweight count calories, keep a food diary, do what you have to lose weight. Many things *helped*, but once I lost a lot of excess weight my PF improved much more and stayed improved.
2. Powdered ginger is a safe ( and cheap ) anti-inflammatory. It tastes nasty, but you can get around that by using a spoon to put it on top of your tongue before you bang it back with a tall glass of water. Give it 20 min to notice results.
3. Taking a LOT of omega 3 capsules ( I used Omega Zen 3 brand ), *noticeably* decreased the inflammation for long periods of time in my foot. I took 10 a day for a while. Yes, it is expensive and no, there is no guide for therapeutic dosages.
4. Physical therapy. If you haven't gone, go. They will show you some great stretches as well as some useful concomitant exercises you would never have dreamed of as being relevant to the problem.
5. Making sure to stretch your Achilles tendon *area* every day, not just the "meat" of your calves. It helps a lot. That area also pulls on your PF. Typically you do so with the same stretch, but with your knee bending forward. BE CAREFUL, it is extremely easy to overstretch and hurt this area fast
6. Doing something like #5 but with your toes bent back ( propped against a wall, a stair ) will stretch the plantar area, the part with the the problem, and can make a huge difference. Again, BE CAREFUL it is easily overstretched. One good stretch is to sit in a chair with your ankle on your other thigh. Lace your fingers in your toes. Manipulate your toes/the ball of your foot back and forth slowly, many times. If you are patient, this will loosen up the injured area.
7. Stretch before you get out of bed. If you have PF, the moment you stand up on a cold foot, you are re-traumatizing it. An excellent stretch to do in bed is to lay on your back, flex your quads tight, push your heel out and pull your toes back. Hold it for at least 30 seconds. Repeat several times. I am *told* that these kind of stretches work very well.....having one muscle pull against another in a natural motion --it sends more feedback that something is tight and gets your body to loosen it up more.
Last edited by beforewisdom
on Fri Aug 13, 2010 9:42 pm, edited 1 time in total.