Sand
I also suffer from plantar fasciitis, have had painful shots in my ankle for this (some relief, but each successive injection more painful than the last), have worn a type of ski-boot looking thing during sleep (useless and cumbersome), have been to physical therapy for this (very little relief, but learned some stretching exercises which do provide some relief and learned how to "ice down" my plantar fascia). In addition to the stretching exercises, the best relief I've had was to wear an Ace bandage figure-eight style. It is snug enough to lend support but loose enough that I don't even need to take it off at night to sleep. It provides enough support for my arch that I don't need any of the other useless treatments. What is dismaying is that neither my long-time physician nor the orthopedic physicians ever suggested I wear an Ace bandage. I had also been to a podiatrist who made a custom mold of my feet and Rx'd custom made shoe inserts ($300 and worthless -- you can get the same relief with Dr. Scholl's heel and arch support inserts - highly recommended and much less costly). If you have been diagnosed with plantar fasciitis, then you probably have experienced what it feels like to try to put your foot down on the floor when you get out of bed in the a.m. and not be able to walk on it? The biggest mistake I made was NOT getting to the doctor about my plantar pain for about two years. By that time, I had developed HEEL SPURS on both heels from the constant inflammation. Icing the bottom of the foot down provides some immediate relief, ibuprofen provides a little relief, the shots help to decrease the inflammation, the stretching exercises really help stretch that muscle behind the knee, down the leg and into the foot, but the biggest help is the Ace bandage, which I wear almost constantly. My heel spurs no longer are painful. They are calcifications on heel bone, which feel somewhat like constantly stepping on a tack, but the acute pain has gone away. The exercise involves holding onto the edge of a table while standing with your legs scissored, one forward, one behind. Without shoes on, slowly press your back heel into the floor as far as it will go without pain (you should be able to feel the stretch). When that becomes comfortable, increase the bend of your forward knee ever so slowly while keeping your back heel into the floor. When you have reached your maximum tolerated stretch (don't overdo), hold the stretch approx. 10 seconds, then release. Switch legs and repeat x 2 for each leg. If you can tolerate ibuprofen, take it along with using an Ace bandage. I would recommend that you not walk on it until the inflammation has decreased and is no longer painful. Resume walking for short distances and gradually increase as tolerated. Also, always wear good lace-up athletic shoes whenever you are awake. Avoid dress shoes, sandals and shoes without support for your arch. Good luck. I hope this helps you.