Planters Fasciitis

It works for me very well. It isn’t soft but sturdy and I can keep it on during winters with socks.

Some brands of running shoes - Saucony triumph usually. I run in them but have a second pair for walks and regular use. They are ultra cushioned and my feet seems to like them. Running shoes are an overkill for regular use though. They are an expense and you have to get fitted for a pair that suits you at a running store .

 

The root causes of PF are weak foot and leg muscles, specifically calf muscles. I went through 4 years of chronic Plantar Fasciitis that has been healing over the last year. Fingers crossed but 80% of the pain is now gone. Proper footwear helps reduce day to day symptoms but to actually heal PF, you need to focus on avoiding reinjury and building strength.

1. Avoid reinjury of the fascia. At night when you are off your feet, your fascia tries to repair itself, but as soon as you stand up in the morning, it tears again. The pain you feel in the morning when you get out of bed is the fascia stretching and tearing. This happens every single day and the PF just keeps getting worse. To avoid this you have to warm up and stretch your feet before standing up. After I wake up, I sit on the side of the bed, massage my feet, and then do alphabet stretches. This video shows how to do them -



This way the fascia warms up enough to stretch with minimal tearing. The first step is to stop the cycle of reinjury. For the first six months I used to do these every time I stood up after sitting for a period. Not always possible but do it whenever you can.

2. Strengthen the calves and feet so they can reduce the load on the fascia. The main exercise for PF is gentle, slow loading of the calf muscles. The most recommended regimen is the Rathleff Protocol. All details here - Plantar Fasciitis Physical Therapy Protocol: Rathleff Protocol This is a simple but very effective set of heel raises that slowly build strength in the feet and calves. It works wonders but you have to be somewhat consistent for a long period of time, 6 months at a minimum. While you are doing these exercises, keep a mental score of your pain levels. If the pain feels worse decrease the number of sets or repetitions of the exercise. Increase load only when you feel ready for it. Curing PF is a slow, years-long process but with consistency it is absolutely possible.

I have read of people who have cured PF through ashtanga yoga and even dance. A friend who started learning Bharatanatyam in her 50s, swears that it cured her PF. It took about a year but she says it is 100% gone. I can totally see how mastering aramandi (half sit position) and murumandi (full sit position) can improve muscle tone in the legs. I think ultimately anything that strengthens the calves and feet will help in the long term. Just know that it takes time and you have to stay consistent.

 

Nice to see you here G! Hope all is well.
Now that you mention, I started strength training consistently, mostly focused on running but full body as well a couple of years ago and since then I’ve not had any pain. I take breaks from it here and there but always get back to it because that helps with the endurance for running.