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!
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??
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