Last updated 27/12/2023 by The pain clinics - Interdisciplinary Health

Chronic Plantar Fasciitis Under Both Feet: Can You Recommend Exercises?

Reader question about chronic plantar fasciitis under both feet of reader who has tried cortisone and pressure wave without effect. Can you recommend exercises? A good question, the answer is that we would like to try to help you with that, but considering that you have had little effect from both cortisone injections and pressure wave treatment - both of which are considered 'artillery' in the treatment of such ailments - then we must emphasize that it must probably be expected to train purposefully over a longer period of time before you will see greater effect.

We recommend that anyone interested in this topic read the main articles: - Pain in the heel og plantar fasciitis

Read: - Review article: Pain in the heel

Here is the question a female reader asked us and our answer to this question:

Female (50 years): Hi! Plagued with plantar faeces under both feet. Get this due to autoimmune disease. Have tried pressure wave and cortisone injection without long lasting effect. Do you have alternative solutions for exercises? I have stiffened the big toe right foot and will soon be stiffening the left big toe. Female, 50 years

Reply:  Hey,

You can read more about plantar fasciitis here:
Read: - Plantar fasciit

Plantar fasciitis is a tough and long-lasting problem. We should certainly be able to help you with some exercises, but need some more information first.

- How long have you had this diagnosis? And how did it start for the first time? Do you have a job with a lot of strain on the soles of your feet?
- Do you have it just as bad on both sides?
- What was the reason why they stiffened their big toe? Osteoarthritis?
- Do you know what autoimmune disease you have?
- Do you otherwise suffer from leg, knee, hip or back pain as well?
- Have recent photos of feet been taken; if so, what do the results conclude (R :)?

Looking forward to helping you further.

Sincerely,
Thomas v / Vondt.net

Female (50 years): Has psoriatic arthritis, was diagnosed 2 years ago but has probably had it for a long time. Has detected spondyloarthritis and is plagued with entecitis in both hips, pelvis, knees and under the heels. Stiffened toe due to osteoarthritis…. and has also been shown in other big toes (due to arthritis). Otherwise, I have very short and tight muscles throughout my body, have previously played active football for 22 years, and among other things operated on chronic leg inflammation both legs, ankle fractures, toe fractures. Works as an emergency nurse in an emergency room…. not ideal for my ailments but…. the plantar fascia is worst on the left side, but reasonably bad on the right as well. Could it be that the right big toe is stiffened ?? Have taken X-rays and MRIs of toes, back and pelvis. Not off my feet… Forgot to say that I have had plantar fasciitis for 1 and a half years, was on sick leave for a long time while I took treatment with pressure wave and chorizo. Back to work without getting well. Nowadays it is so bad that I walk on my toes for the first hours after I get up (left side).

Reply: Thanks for the information. There was a lot here. Whether stiffened big toe can lead to tighter plantar fascia. The short answer is: yes. The long answer is that this affects / reduces the natural movement pattern of the foot and the foot - which leads to less 'kick-off' through the toe and thus less regular stretching of the foot and consistently tighter plantar fascia. But it is probably congestion over time that has led to the diagnosis itself - your job will probably have to take its share of the blame there. The plantar fascia and the foot blades should also relieve the bone membranes, so it is very interesting that you have been operated on for chronic bone membrane inflammation - this probably has a close relationship. Regarding the imaging diagnosis: when was it taken and what did the results show (R :) Did any damage show under the foot? Sometimes there is also partial tearing in connection with plantar fasciitis - so I think it would have been appropriate with an MRI foot. We also want to hear more about the treatment that has been given. How many times did you try pressure wave and cortisone? And who administered the treatment?

Female (50 years): I took pressure wave treatment and cortisone from a physiotherapist at Klinikk for Alle. I noticed a little improvement when I was on sick leave and kept calm, but never got completely well before I started working again. I only took cortisone injection once and I will not do it several times. My rheumatologist thinks it is "firefighting" with injection because I want to get it back because of my underlying disease. Pressure wave I took many, many times, he had to start very calmly (with low pressure) because it was so painful. I also think that my physiotherapist referred me for an MRI of at least one foot, but do not quite remember what the result was, but I think there was no tearing or tear. But this was the summer of 2015.

Reply: Hi, quick comment: Sure it was physiotherapist? They do not have the right to inject or refer to MRI. It does, however, have a manual therapist - could it have been a manual therapist? Anyway, very interesting. We will fix together exercises for you.

Female (50 years): He is a physiotherapist who has trained in injection zones… and he referred me to MRI.

Reply: Got it. Then he is a manual therapist (physiotherapist with further education in MT). An ordinary physiotherapist does not have the right of referral to X-ray / MRI or injection rights. Either way, we'll send you those exercises during the morning.

Exercises against flat feet / pes pes planus

These exercises can strengthen the arch of the foot and thus help relieve the plantar fascia. Were there any exercises here that you have not tried before?

Strength exercises for the hip

Perhaps somewhat surprising to many, but shock absorption of the feet can actually take place through strong hip muscles - we therefore strongly recommend that you try these hip exercises to provide better function and strength.

Exercises / training for painful knees

These exercises are a bit overlapping with the ones we showed you for the hip, but we want you to combine / put the same exercises that you think work best for you. Can also recommend that you use compression sock against plantar fasciitis:

RELATED PRODUCT / SELF-HELP: - Compression sock

Anyone with foot pain and problems may benefit from compression support. Compression socks can contribute to increased blood circulation and healing in those affected by reduced function in the legs and feet.

Sincerely,
Thomas v / Vondt.net

Female (50 years): Thank you very much for your feedback and exercises. These should be tried out.

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Also read: - The Worst Exercises If You Have Prolapse

Also read: - Pressure wave treatment

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