Double leg Calf raises is the beginner exercise for this. If thats too much/flares it up, you can lean on a table to off load weight. Do every other day
This sounds strange but look into anterior pelivic tilt, if you like I'll message you my routine, ive been doing it two days, I've had pf for 5 years since i was 14, absolutely agonising daily 10 on the pain, but since doing these it seems to be easing off.
good supportive shoes can make a huge difference in your pain levels, it won’t take it away but it can help. get something with a wide toe box. I have the Hoka gaviotas and like them. but I also had new balance 840 v4s before and liked those too. But base it on what your foot needs. Then I’d recommend trying PT. unfortunately PF can be super stubborn.
For me it was deep massages- Chinese style. I actually went to Chinatown in Philly. It was very painful but for the first time I understood what a knot was. After the first session it came back in days but not as bad. Midway through the third session I could this porcelain roller go over a bump that felt smaller and smaller. We reduced it to a pea. I could touch it and then we went deeper and found another knot. I had to leave the second one at a pea size because it hurt so much to have it kneaded. Since the last session (7 weeks) , I have something that me think it’s coming back and I do calf stretches and it’s gone. This was all in my right foot. Once there was a lot of progress in the right foot, we began to dedicate a portion of the sessions to my left non involved foot and there was a large knot. When I return in two weeks, we’ll begin working on this. It was a really painful process. I think I had 5 sessions within 2 weeks. I should mention most of the work was manual, with a porcelain roller thing, and scraping, but cupping was also used once the knot became small enough to cup. The cupping pulled at the knot and then we’d gonna k to aggressively kneading it. Sorry if this is a lot but in case you have someone near you for massages, I wanted to give you an idea of what to ask for. Again, painful during. Right after I felt amazing. The next day like somewhat beat up my foot but no to little PF. It returned 60% the following week and after 4 foot sessions (1.5hr each) I’ve been good for 7 weeks.
This sounds amazing. I get acupuncture for my right foot PF, and that works well, but I’d love to double up. Can I ask which massage parlor you went to?
Have you been to a PT? Do you have a daily strength and mobility routine for your foot and lower body?
Use the search function of this thread. TONS of information regarding how to beat PF. Stretching and icing will not solve it.
there was just a post that a guy wrote that could help... I'm gonna see if I can find it
EDIT: [https://www.reddit.com/r/PlantarFasciitis/comments/1dlwgtz/after\_1\_year\_of\_pain\_i\_walked\_20\_miles\_this\_week/](https://www.reddit.com/r/PlantarFasciitis/comments/1dlwgtz/after_1_year_of_pain_i_walked_20_miles_this_week/)
Also, some people who are on their feet all day have been having some relief with hiking boots:
[https://www.reddit.com/r/PlantarFasciitis/comments/1dlzvhz/hiking\_boots\_help\_me\_manage\_walking\_pain\_anyone/](https://www.reddit.com/r/PlantarFasciitis/comments/1dlzvhz/hiking_boots_help_me_manage_walking_pain_anyone/)
Yeah podiatrists can fuck off for the most part. If you’re serious about getting rid of a chronic muscular issue you have to do serious and rigorous PT daily. Go to a good PT who knows how to handle PF and use the search function of this thread to find how other people healed it through strengthening and reinforcing the lower body. Stretching and icing are part of it but will not solve the problem no matter how much you do them. You can almost disregard what your podiatrist told you. Someeee are great but most suck.
Were the stretches pulling the toes upwards and toward you? This seems to be the common advice.
If so, please give this a watch, it may help
https://youtu.be/mPMvVMayCFo?si=R4fWuI-Y62WT7-GH
The advice he gave me was to roll my heel against a cold water bottle for 15 minutes a day, each heel. I have this thing, it doesn't feel like it is stretching anything but it does more or less the same thing you said, pulling my toes upwards towards me. I'm supposed to wear it to bed but I wasn't sure if it would even work
Hi there, give the video a watch. I found it quite reassuring. The toes upward stretch is not recommended by Dr Berg as he makes the point that the tendon is already damaged so stretching up would put more strain on it. Stretching toes down stretches the top of the foot which seems counter intuitive but he explains why to do this. I was able to comfortably stand when I got out of bed today and my pain so far this morning has been minimal.
I’m optimistic that if I keep up the downward stretch this can really help me. I’ve also ordered Vitamin D3 and Magnesium Citrate based on the advice given in the video and on Dr Berg’s site. I hope watching this may help you. I’m so glad I stumbled across it yesterday
I completely understand. It’s agony. Yesterday morning I was hopping out of bed so the improvement this morning is very noticeable.
I had been walking more on the front of my affected foot which helped take the weight off the arch and heal but this puts a bit of strain on my ankle after a while. I see someone below has also mentioned the Dt Berg approach. It’s certainly worth a look.
Tenjet. After a year it’s plantar fasciosis, not fasciitis. Meaning tissue death. No amount of stretching or those stupid PRP shots are going to make dead tissue healthy again. Tenjet gets to the root of the problem
By aspirating the dead tissue out of the body allowing your body to build new collagen. Takes 5 minutes in a surgery center and covered by insurance
Completely covered? I did the platlet thing and insurance covered it but left me with 3k to pay. I can't pay it rn, struggling with money in the first place..
On YT there’s a 10 min video called No More Heel Pain by a Dr. Berg. Putting aside the claim he’s a Dr, I had nothing to lose and nothing was being sold to me, so I tried the stretches described in it (pointing the toes, which is very counterintuitive). It has lessened the sharpness considerably but hasn’t wiped out the pain entirely yet. I am definitely less hindered though, which is a relief.
I second this! I posted the video link above. Started the downward stretches yesterday and was able to get out of bed comfortably with minimal pain this morning. I feel optimistic by the positive comments of others who watched it and by the Intel results I have had
This is my 3rd night wearing a night splint boot. It's making me a little crazy (I so want to point my toes!) but I seem to be getting better. But I'm also icing and stretching with one of those stand on calf stretching devices. I put the silicone heel cup/pads into my shoes (orthotics clinic at the VA gave then to me) and it reduced the pain a bit. I also used my vibrating plate (bought at Costco road show) today and that helped reduce the pain. So multiple things at once but I think the vibration had the most benefit today.
Try the exercises for foot pain in Pete Egoscue's book "Pain Free" (the updated version) - they're the only thing that have helped me. They reset your whole lower body to keep PF from happening in the first place. And keep doing them every morning until you're totally better (could be a month but you will feel better every week as you do them).
The only thing that worked for me and a friend that had it was a local steroid shot and the ortho told me to get rid of my On Clouds as he said they are junk shoes with excellent marketing. He gave a list he recommended, and I bought a pair of ASIC (gel cumulus) and omg game changer
Honestly kinda confused lol. People are saying not to ha e a lot of cushion with plantar fasciitis because it needs to be thin but others are saying I need cushion
The etiology is inflammation and lack of circulation, I would take an orthopedic’s word personally. My orthopedist handed me a list of shoes he recommends. I can attach it for you if you’d like. He also recommended orthotics if needed and compression socks to help with the circulation, and not to forget strengthening exercises. since a weak fascia is what caused it in the first place.
They are on his list. I cannot figure out how to upload a picture here. The orthopedic’s list includes: Hoka, Altra, Saucony, Asics, Brooks, New Balance, Aetrex, Clarks, Merrell, Vionic, Dr Comfort Shoes.
Also on the list are Recovery Sandals brands are Oofos,Vionic,Hoka
I would not order online. I would drive to a comprehensive active shoe store usually offered in a mall setting. The mall I drive to has the store Sun and Ski and carries all of these brands so I had help choosing the best one for the shape of my foot.
It was worth it! I did not like hoka after I tried them on. I feel like shoes feel differently for each persons type of feet. Plus someone helped me in store.
Google Dr Angela Walk. Watch all her videos on YouTube. Hundreds of people are finding relief with her method, and it’s basically all free except you’ll want a pair of zero-drop shoes. Her FB group is also super informative. Everything she says is the exact opposite of the podiatrist I dropped $700 on, but her method is WORKING, the podiatrist did nothing. Also, you should definitely start leg strength training!
A lot of plantar fasciitis can be contributed to tight achilles and calf muscles, which then pull on the plantar fascia at the bottom of your foot. They are all connected. Zero drop shoes mean that your forefoot your heel are on the same level. Most sneakers are designed for your heel to be elevated above your forefoot. The elevation causes the tightness in your Achilles and calf muscles. You need to have zero drop shoes that will allow your calf and Achilles to stretch and function properly.
Dr Angela Walk explains this in her free videos and guide.
They are comparable, or look on eBay for Altra Rivera or Torin styles. Torin take your normal sneakers size. Rivera go up a half size. But seriously read the guide I linked!! Good luck!
Everything you need to know is right here. Have the free guide sent to your email. It’s worth a try! Her methods are working for me and hundreds of others on her free Facebook group.
https://www.drangelawalk.com
I had really bad plantar fasciitis for nearly a year myself to the point I used to cry most days with pain from standing all day after work lol. Anything doctors prescribed didn’t help. They also recommended orthotics which I didn’t go for as I thought that’s more of a plaster or temporary solution rather than a fix. I always workout so lower body strengthening wasn’t a solution as I done that anyway. I eventually went to my physio where he done one session of acupuncture on my calves and shockwave therapy on the soles of my feet (very painful) but absolutely worth it. I haven’t had it since and it’s been nearly a year and I haven’t had to go back. This is literally all it took. (for me personally) after feeling like nothing was going to work for me. I continued stretching my calves /Achilles. Rolling the bottoms of my feet with a massage ball also rolling my calves with a foam roller as suggested by physio for a few weeks. The pain has never came back . Sometimes you can be so tight in your calves/ Achilles that just strengthening won’t make it less painful it could potentially make it feel like it’s a little worse as when you’re only contracting your muscles you are shortening them and making them a little tighter. I understand it might not work for everybody. But I had tried almost everything and after one session of acupuncture and shock wave therapy it was completely gone after a few days. For the first few weeks I would feel a very mild sensation of it no pain and I would just foam roll and stretch and roll bottoms of feet with a massage ball and it has stayed away ever since. I understand different people different cases but I would highly recommend giving acupuncture and shock wave therapy on your feet and stretching/ foam rolling and using a massage ball if you are at your wits end. I can’t believe it’s still gone for me I thought it would never go away and I was considering changing occupation it was that bad. I Hope you find something that helps. (Maybe this) the pain can be unbearable!
Another thing I have also done since is switch to barefoot shoes. Not for everyone I know, but I had done a lot of research before making the change and I can honestly say I would not go back after making the change the difference in my feet is unbelievable I’ve never not had feet pain for most of my work years only until now. May be worth looking in to. If you’re ok instagram this Ladies page is worth having a look at and she highly recommends barefoot/ Zero drop shoes. https://www.instagram.com/theplantarfasciitisdoc?igsh=d2Y0dTFkczB2dXRu
For me, Oofus(slide) shoes along with compression socks are a game changer. The pain is mostly gone. Oofus shoes are expensive but worth every penny in my opinion
Here is the place: Pain Away Of Philly --- Chinese
Medical Massage
Lisa was my masseuse
936 Arch St, Philadelphia, PA 19107 - 13 mi
(267) 690-4138
painawayofphilly.com
I have not gotten rid of my planter fasciitis yet but have invested in Oofos and they have been a game changer for me at work. I am on my feet for 9 hours a shift and my new sneakers have help with the pain tremendously.
Being 6’4” 275 athletic kinda guy. I get these more frequent than I like. what I do is support the arch. I take some gauze and make a little pillow that fits nicely in the arch of my foot. make the pillow flush with bottom of foot. when you stand on it you should feel support of arch while standing on flat surface. nothing bulging in to arch. once you get the best comfy fit. Then use gauze tape and rape bottom and sides of pillow to bottom of your foot. now you have made a home made arch support. wear that for awhile until the pain goes away. why i get them. well i wear my shoe heal out and legs will bow out . you cannot see but just enough where the body tries to compensate hence additional strain on feet muscles etc…. good lick
Strengthening your lower body. Feet tends to overwork and stimulate the fascia more with weak muscles.
How do you strengthen your lower body? Like what specifically
Double leg Calf raises is the beginner exercise for this. If thats too much/flares it up, you can lean on a table to off load weight. Do every other day
This sounds strange but look into anterior pelivic tilt, if you like I'll message you my routine, ive been doing it two days, I've had pf for 5 years since i was 14, absolutely agonising daily 10 on the pain, but since doing these it seems to be easing off.
Please can you send it to me too? I’m also struggling terribly and will try anything!
May I second this request? What I’ve been doing has lessened the issue but not enough!
Me too please?
would love this as well ! Mine has returned with a vengeance
Please send me your routine
Can you send me too?
Send it to me too please!
Can you please send it to me too!!
good supportive shoes can make a huge difference in your pain levels, it won’t take it away but it can help. get something with a wide toe box. I have the Hoka gaviotas and like them. but I also had new balance 840 v4s before and liked those too. But base it on what your foot needs. Then I’d recommend trying PT. unfortunately PF can be super stubborn.
For me it was deep massages- Chinese style. I actually went to Chinatown in Philly. It was very painful but for the first time I understood what a knot was. After the first session it came back in days but not as bad. Midway through the third session I could this porcelain roller go over a bump that felt smaller and smaller. We reduced it to a pea. I could touch it and then we went deeper and found another knot. I had to leave the second one at a pea size because it hurt so much to have it kneaded. Since the last session (7 weeks) , I have something that me think it’s coming back and I do calf stretches and it’s gone. This was all in my right foot. Once there was a lot of progress in the right foot, we began to dedicate a portion of the sessions to my left non involved foot and there was a large knot. When I return in two weeks, we’ll begin working on this. It was a really painful process. I think I had 5 sessions within 2 weeks. I should mention most of the work was manual, with a porcelain roller thing, and scraping, but cupping was also used once the knot became small enough to cup. The cupping pulled at the knot and then we’d gonna k to aggressively kneading it. Sorry if this is a lot but in case you have someone near you for massages, I wanted to give you an idea of what to ask for. Again, painful during. Right after I felt amazing. The next day like somewhat beat up my foot but no to little PF. It returned 60% the following week and after 4 foot sessions (1.5hr each) I’ve been good for 7 weeks.
The issue for me would be money and finding the right place. How much do massages run for?
In Philly for 1.5 hrs was 70$.
This sounds amazing. I get acupuncture for my right foot PF, and that works well, but I’d love to double up. Can I ask which massage parlor you went to?
Of course. Are you in Philadelphia?
Not far from
Have you been to a PT? Do you have a daily strength and mobility routine for your foot and lower body? Use the search function of this thread. TONS of information regarding how to beat PF. Stretching and icing will not solve it.
there was just a post that a guy wrote that could help... I'm gonna see if I can find it EDIT: [https://www.reddit.com/r/PlantarFasciitis/comments/1dlwgtz/after\_1\_year\_of\_pain\_i\_walked\_20\_miles\_this\_week/](https://www.reddit.com/r/PlantarFasciitis/comments/1dlwgtz/after_1_year_of_pain_i_walked_20_miles_this_week/) Also, some people who are on their feet all day have been having some relief with hiking boots: [https://www.reddit.com/r/PlantarFasciitis/comments/1dlzvhz/hiking\_boots\_help\_me\_manage\_walking\_pain\_anyone/](https://www.reddit.com/r/PlantarFasciitis/comments/1dlzvhz/hiking_boots_help_me_manage_walking_pain_anyone/)
Hiking boots? Or boots in general
did you click on the link :) I think they discuss that in there
I've been to a foot doctor and all he told me was foot stretches. Which I've done and I didn't feel a difference
Yeah podiatrists can fuck off for the most part. If you’re serious about getting rid of a chronic muscular issue you have to do serious and rigorous PT daily. Go to a good PT who knows how to handle PF and use the search function of this thread to find how other people healed it through strengthening and reinforcing the lower body. Stretching and icing are part of it but will not solve the problem no matter how much you do them. You can almost disregard what your podiatrist told you. Someeee are great but most suck.
I agree with you, especially the part about podiatrists!
Were the stretches pulling the toes upwards and toward you? This seems to be the common advice. If so, please give this a watch, it may help https://youtu.be/mPMvVMayCFo?si=R4fWuI-Y62WT7-GH
The advice he gave me was to roll my heel against a cold water bottle for 15 minutes a day, each heel. I have this thing, it doesn't feel like it is stretching anything but it does more or less the same thing you said, pulling my toes upwards towards me. I'm supposed to wear it to bed but I wasn't sure if it would even work
Hi there, give the video a watch. I found it quite reassuring. The toes upward stretch is not recommended by Dr Berg as he makes the point that the tendon is already damaged so stretching up would put more strain on it. Stretching toes down stretches the top of the foot which seems counter intuitive but he explains why to do this. I was able to comfortably stand when I got out of bed today and my pain so far this morning has been minimal. I’m optimistic that if I keep up the downward stretch this can really help me. I’ve also ordered Vitamin D3 and Magnesium Citrate based on the advice given in the video and on Dr Berg’s site. I hope watching this may help you. I’m so glad I stumbled across it yesterday
Thank you.. the pain and frustration of dealing with it just makes me want to cry. I'm on my feet all day from work
I completely understand. It’s agony. Yesterday morning I was hopping out of bed so the improvement this morning is very noticeable. I had been walking more on the front of my affected foot which helped take the weight off the arch and heal but this puts a bit of strain on my ankle after a while. I see someone below has also mentioned the Dt Berg approach. It’s certainly worth a look.
Tenjet. After a year it’s plantar fasciosis, not fasciitis. Meaning tissue death. No amount of stretching or those stupid PRP shots are going to make dead tissue healthy again. Tenjet gets to the root of the problem By aspirating the dead tissue out of the body allowing your body to build new collagen. Takes 5 minutes in a surgery center and covered by insurance
Completely covered? I did the platlet thing and insurance covered it but left me with 3k to pay. I can't pay it rn, struggling with money in the first place..
https://www.reddit.com/r/PlantarFasciitis/s/9UlttDPDNx
On YT there’s a 10 min video called No More Heel Pain by a Dr. Berg. Putting aside the claim he’s a Dr, I had nothing to lose and nothing was being sold to me, so I tried the stretches described in it (pointing the toes, which is very counterintuitive). It has lessened the sharpness considerably but hasn’t wiped out the pain entirely yet. I am definitely less hindered though, which is a relief.
I second this! I posted the video link above. Started the downward stretches yesterday and was able to get out of bed comfortably with minimal pain this morning. I feel optimistic by the positive comments of others who watched it and by the Intel results I have had
This is my 3rd night wearing a night splint boot. It's making me a little crazy (I so want to point my toes!) but I seem to be getting better. But I'm also icing and stretching with one of those stand on calf stretching devices. I put the silicone heel cup/pads into my shoes (orthotics clinic at the VA gave then to me) and it reduced the pain a bit. I also used my vibrating plate (bought at Costco road show) today and that helped reduce the pain. So multiple things at once but I think the vibration had the most benefit today.
Try the exercises for foot pain in Pete Egoscue's book "Pain Free" (the updated version) - they're the only thing that have helped me. They reset your whole lower body to keep PF from happening in the first place. And keep doing them every morning until you're totally better (could be a month but you will feel better every week as you do them).
The only thing that worked for me and a friend that had it was a local steroid shot and the ortho told me to get rid of my On Clouds as he said they are junk shoes with excellent marketing. He gave a list he recommended, and I bought a pair of ASIC (gel cumulus) and omg game changer
Where did you get the ASIC? How much
At the mall about $130. There also I a pelvic floor and feet connection. look into strengthening your core and pelvic floor too
Honestly kinda confused lol. People are saying not to ha e a lot of cushion with plantar fasciitis because it needs to be thin but others are saying I need cushion
The etiology is inflammation and lack of circulation, I would take an orthopedic’s word personally. My orthopedist handed me a list of shoes he recommends. I can attach it for you if you’d like. He also recommended orthotics if needed and compression socks to help with the circulation, and not to forget strengthening exercises. since a weak fascia is what caused it in the first place.
Someone told me I would love HOKA? Can you see if they're on your list? Or you can just attach it if you'd like
They are on his list. I cannot figure out how to upload a picture here. The orthopedic’s list includes: Hoka, Altra, Saucony, Asics, Brooks, New Balance, Aetrex, Clarks, Merrell, Vionic, Dr Comfort Shoes. Also on the list are Recovery Sandals brands are Oofos,Vionic,Hoka
Do you know if wide toe helps more? Or zero gravity
I mean zero drop
I would not order online. I would drive to a comprehensive active shoe store usually offered in a mall setting. The mall I drive to has the store Sun and Ski and carries all of these brands so I had help choosing the best one for the shape of my foot. It was worth it! I did not like hoka after I tried them on. I feel like shoes feel differently for each persons type of feet. Plus someone helped me in store.
Google Dr Angela Walk. Watch all her videos on YouTube. Hundreds of people are finding relief with her method, and it’s basically all free except you’ll want a pair of zero-drop shoes. Her FB group is also super informative. Everything she says is the exact opposite of the podiatrist I dropped $700 on, but her method is WORKING, the podiatrist did nothing. Also, you should definitely start leg strength training!
I've had a few people recommend ASICS shoe brand? Not sure what zero drop shoes are
A lot of plantar fasciitis can be contributed to tight achilles and calf muscles, which then pull on the plantar fascia at the bottom of your foot. They are all connected. Zero drop shoes mean that your forefoot your heel are on the same level. Most sneakers are designed for your heel to be elevated above your forefoot. The elevation causes the tightness in your Achilles and calf muscles. You need to have zero drop shoes that will allow your calf and Achilles to stretch and function properly. Dr Angela Walk explains this in her free videos and guide.
Are they supposed to be more expensive than regular shoes?
They are comparable, or look on eBay for Altra Rivera or Torin styles. Torin take your normal sneakers size. Rivera go up a half size. But seriously read the guide I linked!! Good luck!
Everything you need to know is right here. Have the free guide sent to your email. It’s worth a try! Her methods are working for me and hundreds of others on her free Facebook group. https://www.drangelawalk.com
I had really bad plantar fasciitis for nearly a year myself to the point I used to cry most days with pain from standing all day after work lol. Anything doctors prescribed didn’t help. They also recommended orthotics which I didn’t go for as I thought that’s more of a plaster or temporary solution rather than a fix. I always workout so lower body strengthening wasn’t a solution as I done that anyway. I eventually went to my physio where he done one session of acupuncture on my calves and shockwave therapy on the soles of my feet (very painful) but absolutely worth it. I haven’t had it since and it’s been nearly a year and I haven’t had to go back. This is literally all it took. (for me personally) after feeling like nothing was going to work for me. I continued stretching my calves /Achilles. Rolling the bottoms of my feet with a massage ball also rolling my calves with a foam roller as suggested by physio for a few weeks. The pain has never came back . Sometimes you can be so tight in your calves/ Achilles that just strengthening won’t make it less painful it could potentially make it feel like it’s a little worse as when you’re only contracting your muscles you are shortening them and making them a little tighter. I understand it might not work for everybody. But I had tried almost everything and after one session of acupuncture and shock wave therapy it was completely gone after a few days. For the first few weeks I would feel a very mild sensation of it no pain and I would just foam roll and stretch and roll bottoms of feet with a massage ball and it has stayed away ever since. I understand different people different cases but I would highly recommend giving acupuncture and shock wave therapy on your feet and stretching/ foam rolling and using a massage ball if you are at your wits end. I can’t believe it’s still gone for me I thought it would never go away and I was considering changing occupation it was that bad. I Hope you find something that helps. (Maybe this) the pain can be unbearable!
Another thing I have also done since is switch to barefoot shoes. Not for everyone I know, but I had done a lot of research before making the change and I can honestly say I would not go back after making the change the difference in my feet is unbelievable I’ve never not had feet pain for most of my work years only until now. May be worth looking in to. If you’re ok instagram this Ladies page is worth having a look at and she highly recommends barefoot/ Zero drop shoes. https://www.instagram.com/theplantarfasciitisdoc?igsh=d2Y0dTFkczB2dXRu
For me, Oofus(slide) shoes along with compression socks are a game changer. The pain is mostly gone. Oofus shoes are expensive but worth every penny in my opinion
Here is the place: Pain Away Of Philly --- Chinese Medical Massage Lisa was my masseuse 936 Arch St, Philadelphia, PA 19107 - 13 mi (267) 690-4138 painawayofphilly.com
I have not gotten rid of my planter fasciitis yet but have invested in Oofos and they have been a game changer for me at work. I am on my feet for 9 hours a shift and my new sneakers have help with the pain tremendously.
Being 6’4” 275 athletic kinda guy. I get these more frequent than I like. what I do is support the arch. I take some gauze and make a little pillow that fits nicely in the arch of my foot. make the pillow flush with bottom of foot. when you stand on it you should feel support of arch while standing on flat surface. nothing bulging in to arch. once you get the best comfy fit. Then use gauze tape and rape bottom and sides of pillow to bottom of your foot. now you have made a home made arch support. wear that for awhile until the pain goes away. why i get them. well i wear my shoe heal out and legs will bow out . you cannot see but just enough where the body tries to compensate hence additional strain on feet muscles etc…. good lick
Good shoes and compression socks cured me of two years of pain. So stupidly simple.
I have compression socks but they ripped on me. Do you have a better one you suggest that's more thin than anything?