North Mimms
Tour Winner
I’ve read on here that there are a few of us that suffer from PF so I thought I’d share what has helped me.
Never ever go barefoot
Don’t overextend ankle joint
To elaborate…
Suffered from mild PF for ages but in January it became a lot worse, with associated pain into knees and thighs.
I saw a sports physio who recommended silicone heel pads and shoes with a bit of heel lift, and gave me some gentle stretching exercises which improved things so that associated pain resolved but feet still hurt.
I was wearing “proper†shoes with heel pads when out and about ( and golf shoes are ideal as they are very supportive) but at home I’m a slippers person.
Then a friend pointed out that my flat unsupportive slippers were undoing any good I was getting from the good shoes and recommended
Whilst you have the pain, you should never walk bare foot or wear loose fitting shoes or slippers. You even need to wear shoes if you get up at night to the loo. You need to take all pressure of the plantar fascia and allow it to rest.
So for the last 2 -3 weeks I have followed this religiously (almost), enuring that I always have the arch supported and heel slightly raised, even at 3am!
And the pain is easing.
Second- I can only sleep flat on my stomach, which means that ankle is maximally extended like pointing one’s toes. Going from that position to standing out of bed subjects the tendons to a lot of tension.
So now I scoot down the bed and sleep with my feet hanging over the end, with the ankle in a relaxed neutral 90* angle.
Bingo- no agony on standing first thing.
Anyhoo- I hope these tips might be of help to fellow sufferers
Never ever go barefoot
Don’t overextend ankle joint
To elaborate…
Suffered from mild PF for ages but in January it became a lot worse, with associated pain into knees and thighs.
I saw a sports physio who recommended silicone heel pads and shoes with a bit of heel lift, and gave me some gentle stretching exercises which improved things so that associated pain resolved but feet still hurt.
I was wearing “proper†shoes with heel pads when out and about ( and golf shoes are ideal as they are very supportive) but at home I’m a slippers person.
Then a friend pointed out that my flat unsupportive slippers were undoing any good I was getting from the good shoes and recommended
Whilst you have the pain, you should never walk bare foot or wear loose fitting shoes or slippers. You even need to wear shoes if you get up at night to the loo. You need to take all pressure of the plantar fascia and allow it to rest.
So for the last 2 -3 weeks I have followed this religiously (almost), enuring that I always have the arch supported and heel slightly raised, even at 3am!
And the pain is easing.
Second- I can only sleep flat on my stomach, which means that ankle is maximally extended like pointing one’s toes. Going from that position to standing out of bed subjects the tendons to a lot of tension.
So now I scoot down the bed and sleep with my feet hanging over the end, with the ankle in a relaxed neutral 90* angle.
Bingo- no agony on standing first thing.
Anyhoo- I hope these tips might be of help to fellow sufferers
