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Plantar Fasciitis Pain? How to deal with it.

If you are suddenly experiencing foot pain, there’s a good chance you have plantar fasciitis. (Now I’m not a doctor or any kind of health professional, so do please get a professional’s opinion to rule out something more serious. But bookmark this post and when they tell you that you do indeed have plantar fasciitis pain, come back and read this again.) A few years ago, I had never even heard of plantar fasciitis. I decided I need to whip myself into better shape and started running and taking Tai Kwon Do with Josh. One morning (after spending the day bouncing at a trampoline park with Josh and some of his friends the day before) I hopped out of bed and almost couldn’t breathe my feet hurt so bad. I had felt foot pain before (after a big growth spurt in 6th grade) but nothing like this!

plantar fasciitis pain

I made an appointment with my general practitioner and was sure I had some sort of rare foot condition. The weird thing was that as the day went on, my pain was less intense instead of more. He asked me what I had been up to, pushed on a few points on my feet, watched me wince and then proclaimed I had plantar fasciitis. He told me to stay off of my feet for a while and take some ibuprofen and it would go away. Staying off of my feet wasn’t really a practical option – I was the busy mom of a young kid!

That flare-up of plantar fasciitis did clear up eventually, but I started noticing that I would begin to feel the beginnings of it coming back every now and then and I did not want to have to suffer through a full flare up again. Plantar fasciitis pain is one of the most common kinds of foot pain. It results from the inflammation of the thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes.

I found a few things that I could do that helped me relieve my plantar fasciitis pain:

I iced the bottoms of my feet.

I took a small water bottle, poured out a little of the water, and put it into the freezer. Once it was frozen solid, I rolled it back and forth with my feet so that the bottoms of my soles were both being massaged and iced at the same time. This helped relieve any pain really quickly. I also found that doing this after a particularly hard day helped avoid symptoms the next day, even if I hadn’t felt any yet. If it feels too cold, put on a thick pair of socks before you roll.

I put supportive inserts in my shoes.

I had to try a number of different inserts before I found some that really helped. I had gone through just about all of the inserts offered at the drugstore and had not found any that offered any real relief. When I was offered two pairs of SelectFlex orthotics, I saw that they were adjustable and hoped that might offer a more customized solution. (Jay has been experiencing foot pain as well so we decided to take them for a test drive together!) What I really love about the SelectFlex inserts is that they offer three adjustment levels of Flexural Arch Support. (Yep – they are the only instantly adjustable insert available!) Check out our video below to see exactly how they work. Also, scroll to the bottom of this post to enter to win your own set of SelectFlex inserts AND one for a friend.

Personally, I noticed a difference in the comfort of my feet after just a day or two of wearing SelectFlex . I was able to determine which setting worked for me just by playing around a little with trial and error. Not only did I find myself pain-free after hours on my feet, I also noticed my feet felt less fatigued which helped with my overall comfort and energy level at the end of the day. Isn’t it amazing how much your feet can affect how the rest of you feels as well??

save 20% on SelectFlex

I stopped walking around barefoot.

We always take our shoes off when we enter our house. It’s great for keeping the dirt outside and reducing wear and tear on the carpets, but not so great when you are prone to plantar fasciitis. There are a few ways to handle this. My parents both have a specific pair of shoes they only wear inside. I decided to invest in a comfy pair of moccasin style slippers that I can actually slip my inserts into. This provides enough support while I’m bopping around the house. I also gave up that Tae Kwon Do class. I’ve found that lower impact exercise like biking or the elliptical machine is a better fit for me.

 

 

The folks at SelectFlex were nice enough to allow us to give away two pairs of SelectFlex inserts to a lucky Wisconsin Mommy reader! This is a value of $139.98! (Well, and comfortable feet which is really priceless.) A few facts about SelectFlex:

  • Quantified Dynamic Arch Support (vertical lift per setting): Medium: 11 lbs; Firm: 14 lbs; X-Firm: 17 lbs
  • Reduction of ankle deviation: 50% reduction of ankle inversion (force plate tested)[i]
  • Heel Cup Impact Absorption: Engineered to attenuate – 7X bodyweight landing impact
  • Footbed: Highly resilient Polyurethane flexible foam with antimicrobial topcover.
  • Durometer Shore Hardness Scale: Overmold Heel=A45
  • SelectFlex size ranges: Women’s: 6–15 / Men’s: 5–14.5

[i] University of Edinburgh, 2017

How to enter:

 

I participated in this campaign on behalf of Wendy’s Bloggers. I received SelectFlex orthotics to facilitate my post, but my opinions and creative content are my own. This post contains a SelectFlex Promotional Affiliate Link. If you purchase something through this link, I will receive a small percentage of the sale at no extra cost to you.

Comments

  2. Stacie says

    That insert sounds like it could be the answer to my prayers. I’ve had terrible pain with my plantar fasciitis, and I haven’t really been able to get it under control. I need to try this.

    Reply

  3. Melissa Chapman says

    I never knew about plantar fasciitis until my daughter who runs track had it a few years ago. It took about six weeks of PT to get over it. I wish I had known about these insoles then but I am ready now

    Reply

  4. Kim Croisant says

    Oh, those look comfy. It seems there’s a few of us who have this problem. My BFF does and so does my sister and myself. I shall discuss this option with them. Thanks.

    Reply

  5. Donna Desforges says

    For me, I first felt it when I noticed that it felt like I had a tiny stone under my foot, but when I looked, there was nothing there. Then months later, the plantar faciitis came full on after I jumped off a boat onto the shore with both feet and felt searing pain.
    I did the same things to help and heal, rolling my feet on a rolling pin, icing, heat, stretching. Custom orthodics helped. I wore slipper type shoes indoors as well. It took a full year to heal it. I’ve had it start to come back several times in the last year and I start the process over to keep it at bay. It really is painful and if these inserts work for anyone, they are well worth it.

    Reply

  6. Amy says

    I find when I am stressed and active I tend to get flare ups. My flare up lasted for close to 2 months which was terrible!! Ice did help as well as reducing the stress in my life.

    Reply

  11. AnnMarie John says

    Good to know that you found solutions to make life easier for you. It’s really good to find in soles that help take better care of foot and to lessen the pain that you’re feeling as well.

    Reply

  18. Jennifer Williams says

    I love going hiking, but I have a joint issue that was diagnosed last year that seems to majorly flare with my hormone cycle. This would be really helpful to be able to adjust as my symptoms change!

    Reply

  20. Margaret Smith says

    I love to walk around our neighborhood, but the past few years, my feet and legs get days that I’m in much pain. These inserts sound like something that would really relieve my foot pain and help me be able to walk around our neighborhood more often.

    Reply

  22. Jeanne Rousseau says

    A true struggle for me. Didn’t realize how bad until I started a fitness journey last June. Traveling long distances on hard surfaces seems the worst for me.

    Reply

  27. Charlotte Winters says

    My husband has to stand on steel for 8 to 12 hours. He comes home and his feet hurt him so badly. He has to get up all during the night. I hope these insoles will help.

    Reply

    • SelectFlex says

      Charlotte,
      This is exactly what SelectFlex will help to alleviate….we can change your husband’s life! Understand that more arch support will aleviate the pain in your feet. Feel free to check out our How it Works Video and it will help explain exactly how SelectFlex can help; https://www.selectflex.com/howitworks

      Here to help the hubby !

      Reply

  29. athena graeme says

    Shore-entry SCUBA diving, it’s h*** lugging 40 pounds of tanks and gear across very sharp rocks, through pounding surf and slick surfaces … getting back OUT is worse because you have to do it wet, and uphill! My feet are always very angry with me for a few days afterwards, crunching up to get a grip, carrying the weight and getting poked!

    Reply

  30. Valencia says

    Walking on my treadmill is not too bad but walking outdoors on different terrain is rough on my feet and back.

    Reply

    • SelectFlex says

      Valencia,
      The added support to your arch will offset those alterains and alleviate the pain. We look forward to adding you to the SelectFlex Family.

      Reply

    • SelectFlex says

      Carol,
      We have a lot of hikers in the SelectFlex family. Let us know if you have any questions and we’d be excited if you decided to find your “Comfort Zone”.

      Reply

  45. Ruth A McIver says

    I stand a lot at work but I also joined a walking club. So although I am tired I try to stick to my routine. The area isn’t the best with cobble stone. My feet can feel it all. But I have to move and do some form of exercise.

    Reply

  49. Sara S says

    My “favorite” activity with plantar fasciitis is going to the bathroom at night. When your tendons get tight from laying in bed – hopping up in the middle of the night is TORTURE!

    Reply

  52. Wendy R. says

    Walking on uneven surfaces is the worst for me…. like our yard, which is rocks (we live in the desert).

    Reply

  55. Susan Christy says

    I like to walk my dogs and they seem to never want to go home, so my feet are usually killing me by the end of our walks.

    Reply

  56. sarah k says

    I would say walking is one of my favorite activities but my sneakers don’t have the best support so my feet can get sore on long walks.

    Reply

  62. Laurie Nykaza says

    When I garden its rough on my feet with all the stuff i have to do. My husband umpires and refs sports so those take there toll on his too.

    Reply

  63. Anne Higgins says

    I have just started running (or trying to look like I am running) and realize that even with new shoes, it would be terrific to have better padding. These will help a lot!

    Reply

  65. Carolyn D says

    Walking a few miles is sometimes rough on my feet. I had surgery a couple of years ago for tarsal tunnel and an implant embedded in my foot due to a fallen arch.

    Reply

  67. Kerry P says

    Age is hard on my feet. I try to run, but I don’t really have enough support and I end up with headaches when my back goes out.

    Reply

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