PaJR Case Reports: Plantar Fascitis ProJR

Sunday, August 17, 2025

Plantar Fascitis ProJR

SUMMARY: This ProJR is a user driven project on patients with plantar fascitis sharing their diagnostic and therapeutic uncertainty and eventful journey on dyadic messages or global CBBLEs that after processing through CRH is slated to develop into an insightful UDLCO for grappling similar problems.

Keyword Glossary: http://userdrivenhealthcare.blogspot.com/2023/11/glossary-of-user-driven-healthcare.html?m=1

Licence: https://commons.m.wikimedia.org/wiki/File:PF-PainAreas.jpg

Conversational Transcripts from various patient advocates from 2012 to 2025:

Date: Sat, Feb 18, 2012 at 1:51 PM
Subject: Re: Suggestions after going through your medical reports

I had a look at your attached reports, which were mostly normal and your history that you wrote in text was definitely very insightful as I could manage to localize, interpret and formulate a plan for your current problem as in my description below (do let me know if I have missed anything):
Problem of Joint pains affecting the spine, hand and knees.

My interpretations: 1) Pain in the heel suggests 'Plantar fascitis' which can be seen in 'Seronegative spondylo-arthropathy' which may be one possible explanation for your joint pains. Knee degeneration can occur in any chronic joint affection.
2) 'Seronegative spondylo-arthropathy' is a self limiting disease and recovers on its own. The other possible diagnosis for your condition is 'Osteoarthritis.'
My suggested Plan: I may require a few more X rays to diagnose it properly. Especially an X ray of the sacro-iliac joints B/L as well as X ray hands B/L ap view. However even a physical examination would be very useful.
Would it be possible for you to meet some of my students in ... College' who can either meet you in ... or ... (and then they can let me know a few more findings they may detect on examining you clinically)?
Do let me know. If you agree to my students seeing you and if i can share your medical reports with them, we can hopefully find the current best solution to your problem soon. regards,

On Fri, Feb 17, 2012, at 3:25 PM, 65M wrote:

I thank you very much for your kind hearing of my problems yesterday. I am really grateful to, who was also our student at. It was so nice to talk to you. As I told you I am suffering from joint pain for a long time. Pain is
not beyond tolerable. However, I can not walk properly now a days. I cannot grip things properly.
Doctor said that my X-ray of knee says there is degeneration. I had once stiff neck in 1995 I had to take collar. I had vertigo problem, but after a treatment of ear in 2008 I do not have vertigo.
In the past I could not walk after getting up in the morning because of pain at the bottom of the heel. After changing shoe and number of different medicine including Homeo and Ayurvedic I do not have that
problem, but do not know which medicine cured me. I am sending the reports of some test I had undergone last year. If required I can come to your place and discuss the matters. I look forward to your kind suggestions.

Best regards,

From the patient advocate of a 70F

14 Oct 2012, at 12:06,

>> This is real time ongoing experience my mother wishes to share with the medical community and public for any benefit or insight it may provide.
>>
>> She is an elderly active mobile lady and a music teacher by profession who undergoes regular blood checks every couple of years.
>>
>> For last one month she has mild pain in her one heel which comes when she starts walking after getting of the bed anytime of the day and gets relieved after she continues walking or rests herself. If she exercises her foot and ankle before getting off the bed the pain does not comes at all on walking.
>>
>> She has a background of poor compliance with allopathic medications in view of nonspecific side effects including gastritis and gets stressed even if told to take paracetamol 4 times a day as she feels that is higher than needed dosage, but ok to take same if explained the reasons in a gentle educative manner.
>>
>> On my insistence she saw a qualified orthopaedic surgeon as I wanted to know the diagnosis while sitting thousands of miles, overseas, away from her.
>>
>> The doctor who saw her today diagnosed Plantar Fasciitis and has given a prescription to start a paracetamol+NSAID oral combination, tab methyl prednisolone 4mg, a PPI, anti-oxidant tablets. So a total of 5 types of salts. Also suggested some blood tests. I spoke to the doctor and he agreed that the symptoms and disease pattern is of mild nature at this point of time.
>>
>> I realised, that no history was taken about her apprehensions regarding the allopathic medications and obviously and probably correctly she wants my opinion what all she should be starting and why?
>>
>> There was no suggestion for physiotherapy at this stage either, considered the main stay of therapy otherwise for this usually self limiting condition otherwise, as i understand.
>>
>> Given my limited knowledge in Orthopaedic but not so of internal medicine I have concluded the following:
>>
>> 1. Given her mild symptoms the medications being given i felt, are more than needed out of which anti-oxidant has no role to play in this condition. Steroids being prescribed at this stage for mild symptoms are questionable and on top orally and in a very small dose will produce what benefit I fail to understand. However, a good chance of gastritis along with NSAIDs due to direct affect on gut epithelium is probably a sure shot side effect leading to high likelihood of poor patient compliance in future.
>>
>> 2. I have forwarded my mother a credible link for patient knowledge highly commended and also awarded by BMA in 2012, which shall help her to understand the clinical condition in lay man's language and to help comply with right medications and exercises via physiotherapy and sharing with you all in case you may be interested.
>>
>> 3. I am also wary of starting NSAIDs in healthy elderly patients due to case reports of renal damage they can cause and hence avoid giving same in my regular practice unless really needed and that too only for few days if really needed.

>>
>> Basis of background medical knowledge, ongoing communication skills knowledge to help me understand illness perspective of patients and knowledge from credible website linked pasted below led me to discuss the matter with orthopaedics colleague to help me suggest my mother the following for her MILD plantar fasciitis:
>>
>> 1. Paracetamol 1 tab 6 hrly

>> 2. Physiotherapy exercises as in link and also under guidance of local physiotherapist. Appy ibuprofen gel locally if pain worsens while physiotherapy as may happen at that point.

>> 3. Cold compression with frozen pea bag

>> 4. Exercises of foot n ankle every time before getting to start walking every time.

>> 5. Footwear suggestions and heel pad as in the link
>>
>> I wonder how many of me agree and how many disagree with the line of management tailored for her at this stage and thought of sharing the ongoing experience as a learning tool from various perspectives after my mother gave me the consent to share this with august medical fraternity on these forums.
>>
>> She coined the term that there is a sin (cine) in Medicine and also laughed when I asked if there is Crocin at home saying that there is a Sin (cin) in Crocin as well which i was persuading her to start off with and hence the subject of this mail.
>>
>> I look forward to all comments and criticisms to help me learn more and wonder if we are ready to take over the sins of medicine as this patient who happens to be my mother has expressly wished and consented gracefully this Sunday morning?
>>
>> I will look forward to keeping the forum aware how she responds to treatment designed for her including compliance to same.

The useful link is http://www.patient.co.uk/health/Plantar-Fasciitis.htm

Date: Tue, 16 Oct 2012, 11:34

One more therapy I have realised is contrast fomentation which many colleagues wrote back and the best one is putting feet in warm water for 4 min and then cold water 1 min and again warm then cold - total 4 times in each - time duration 20 min - each night - strangely missing in EBM

Of course exercises to stretch TA as in uk patient website in my 1st mail

Though i will try my best regarding patient centred queries as will help me learn more I will not promise success every time as lots depends on dynamics and incidences going around me, however I will try my best

On 16 Oct, 2012, at 4:05 AM, cm> wrote:

This will definitely help one of my current patients who had visited us all the way from 1500 Kms and we couldn't do much except provide an insole for his shoes that didn't seem to work once he reached home.

Can I send you some of our patient centered queries from rural India so that you can provide us such excellent EBM answers that can help our patients?
best,

On Mon, Oct 15, 2012 at 9:56 PM, patient advocate 70F > wrote:

Dear All,
Many thanks to all who mailed with various non-invasive measures rightly needed to treat plantar fascitis in a sensible manner. I wish to share 2 snippets from latest article on this subject published this week in BMJ.

I hope our orthopaedic colleagues will also reflect on indiscriminate use of steroids and anti-oxidants in their practice which is nowhere mentioned in evidence based literature and be safe to their patients and design therapy for individual patients rather than trying the formula of same size fitting all.

Thanks again,

Summary points (So : BMJ 13 Oct 2012)
Plantar fasciitis is a condition which generally resolves over time with minimally-invasive management
There is no one treatment with the highest level of evidence, but several with moderate levels of evidence, including stretching, orthotics, shock wave therapy, and injections
The secondary cost of prolonged immobility can be severe (and can also worsen plantar fasciitis), so it is worth treating plantar fasciitis actively rather than with neglect
Choice of treatments should be tailored to the individual patient’s circumstances and likelihood of response
Summary of individual selection for various treatments (So : BMJ 13 Oct 2012)

Management Who it might help Who might not benefit Relative cost
Orthotics Those with a longitudinal arch that is flattening in middle age Those who don’t get any relief from low-dye taping Low for tape and prefabricated orthotics, moderate for custom made orthotics
Night splints Those with morning pain who are good sleepers Those who struggle to sleep Low
Extracorporeal shock wave treatment Those with a heel spur on x ray Those who don’t quickly respond to initial treatment Moderate
Cortisone injection Those who have had success with NSAIDs or cortisone injections elsewhere Those with diabetes; those with thin fat pads or who have had previous injections Low-moderate
Ultrasound guided cortisone injection Those who need diagnostic confirmation Those with poor pain tolerance (as slower technique under ultrasound) Moderate
Rocker sole shoes Those with pain on walking Those who stand or run a lot or have coexisting knee or hip pathology Low-moderate
Platelet-rich plasma injections Athletes Those with poor venous access (such as obese patients) Moderate
Botox injections Possibly those with cavus feet Athletes or those who walk heavily at work (as side effects of muscle paralysis are poorly studied) Moderate-high
Immobilisation Those who refuse to reduce loading Any overweight patient Low (but high secondary cost)
Surgery Those with longstanding pain who have been unable to unload the heel Those who have not exhausted conservative treatment High
NSAID=non-steroidal anti-inflammatory drug

Management	Who it might help	Who might not benefit	Relative cost
Orthotics	Those with a longitudinal arch that is flattening in middle age	Those who don’t get any relief from low-dye taping	Low for tape and prefabricated orthotics, moderate for custom made orthotics
Night splints	Those with morning pain who are good sleepers	Those who struggle to sleep	Low
Extracorporeal shock wave treatment	Those with a heel spur on x ray	Those who don’t quickly respond to initial treatment	Moderate
Cortisone injection	Those who have had success with NSAIDs or cortisone injections elsewhere	Those with diabetes; those with thin fat pads or who have had previous injections	Low-moderate
Ultrasound guided cortisone injection	Those who need diagnostic confirmation	Those with poor pain tolerance (as slower technique under ultrasound)	Moderate
Rocker sole shoes	Those with pain on walking	Those who stand or run a lot or have coexisting knee or hip pathology	Low-moderate
Platelet-rich plasma injections	Athletes	Those with poor venous access (such as obese patients)	Moderate
Botox injections	Possibly those with cavus feet	Athletes or those who walk heavily at work (as side effects of muscle paralysis are poorly studied)	Moderate-high
Immobilisation	Those who refuse to reduce loading	Any overweight patient	Low (but high secondary cost)
Surgery	Those with longstanding pain who have been unable to unload the heel	Those who have not exhausted conservative treatment	High

From patient advocate of another patient from another location 65F

6/9/15- 8/9/15 bartoman poristhiti - betha nei tabe khichuni majhe majhei hochhe.Sorirer dan side ektu obosh obosh lagche.Thigh er nich thekei khuchuni suru hoy.Tab Ultracet plain newar por theke buk dharfor o matha khanik khaner jonno ghure jachhe. Ultracet 1/ 2 dine dui bar o Paracetemol 500 mg dine 4 bar dewa hoyeche.

Date: Sun, Sep 6, 2015 at 11:04 AM
Subject: Re: 66yrs.F swelling in right leg
Hain half tablet.

On Sun, Sep 6, 2015 at 10:58 AM, patient advocate 65F wrote:
Ultracet Semi pawa na gele ultracet plain ki dewa jete pare !
On Sep 6, 2015 9:58 AM, "cm wrote:
Shune mone hocche plantar fascitis
Local daktarer jonye suggestion.
Kichu diner jonye mild pain killer nite paren.
Tablet Ultracet Semi dine char bar ebong Tablet Paracetamol 500 mg dine char bar.
On Sat, Sep 5, 2015 at 9:28 PM, patient advocate 65F wrote:Exactly goto 7 din theke sudhu payer patay betha chilo.Kichuni shuru hoyeche goto kal theke.Bichana theke namar somoy , hatte gele khichuni shuru hochhe , 1-2 minute thake, darate gelei problem hochhe.Mone hochhe pore gie paa venge jabe.
On Sep 5, 2015 9:20 PM, "cm wrote: Kotokkhone thake?

On Sat, Sep 5, 2015 at 9:08 PM, patient advocate 65F wrote:
Goto 7 din theke dan payer thigh theke payer pata porjonto prochondo khichuni.Majhe majhe mone hochhe paa obosh hoye asche.Khichunir somoy betha hochhe.Paye support dite osubidha hochhe. Please need your help !

41F from another location

Date: Tue, 30 Jun 2015, 09:31
Subject: Re: New Patient Name - Zingiber Montanum( Koenig ) Age - 41 y Sex - F

Local daktarer saathe poramorsher jonye:

Gastritis/Gastric ulcer ebong kidney failure beshi din khele.

On Tue, Jun 30, 2015 at 9:22 AM, patient advocate 41F wrote:

Dakthar babu Ai Osud guli Khala ke Osubedha Dakha Dethay paray
Aktuk Janaben.

2015-06-29 21:01 GMT+05:30 cm wrote>:
Unar pathano payer chobi ta dekhlam.

Unar daktarer saathe poramorsher por Tablet Ultracet semi dine 4 bar ebong Cap Indocap SR 75 mg raate ek bar ek saptaho nite paren.

regards,

2015-06-28 17:50 GMT+05:30 cm wrote

>:
Dekhlaam.

Local daktarer jonye suggestion:

Plantar fascitis howar sombhabona ache. Dorkar hole ekhane aro details a dekha jete pare. Ae chara ekta payer image (jekhane byatha hocche) whatsapp kore dite paren.

On Sun, Jun 28, 2015 at 5:45 PM, patient advocate 41F wrote:

Dakthar Babu      Patient Tar   Payar   Gorale   Fula Gachay Hatacola korthay
Ba   Aknagaray    bosay thakthay    para na Ai Deka    Aonk Chhekethsa koray chay   kenthu kono    Upokar hochay   Na Tai Sob Repot Gule   Dakha Akta
Replay   Deban   WhatsApp A Pateayche Aktuk Dakben

52M from another location:

Date: Sun, 21 Jun 2015, 11:39
Subject: Re: Old Patient Name - Terminalia Billereca ( Gaertn ) Roxb Age - 52 y Sex -M

Unar sampoorno record ta upload korun.

On Sun, Jun 21, 2015 at 11:35 AM,

Patient advocate 52M wrote:

Dakthar babu Ai Guli tek Ame bujthay parche Na Patient Akhan ke korbay
Janaban Indocap 25 mg Kala Akden Kom Thaka Ke Korlay AKTUK Aram pabay
Seta Aktuk Janaben.

On Sun, Jun 21, 2015 at 9:31 AM, cm> wrote:

Unar record ta aekhono website a uploaded hoyni (amar Feb 9, 2015 er email ta niche dekhun). Sampoorno history samet upload korte parle bhalo hoto. Uni ki recently paralysis rugi tike niye aeshechilen tini? Unar ki payer X ray o amra koriyechilaam ebong Dr ... keo dekhate bolechilaam (jodi unei hoye thaken)?

Aekhonkar bortoman crisis er jonye local daktarer er saathe poramorshser por uni Cap Indomethacin 75 mg at bedtime 3 days khete paren (ebong Indocap 25 mg dine du bar sakal theke khete paren 3 days er jonye) kintu unar samporrno record ta dorkar. Aekhono poryonto shab shune rogtar naam mone hocche 'Plantar fascitis.' best,
Date: Mon, Feb 9, 2015 at 10:34 PM
Subject: Re: Old Patient Name - Terminalia Billereca Age - 51 Sex - M
Local Daktarer jonye suggestion:
Complete history ebong discharge summary ta dekha dorkar. Upload kore dile bhalo hoi.
Cap Indopcap SR 75 mg at bedtime for two days.
On Mon, Feb 9, 2015 at 9:57 PM,

Patient advocate 52M wrote:

Dakther Babu Amar Bondhu Aponar Kachay Geaychlo Or Payar
Goraler Nechay Kub Batha Hochay Bortho Manay Nechay Ar
Osud Guli Kachay Kenthu Kono Kag Hochay Na Ke Osud Kabay
Aktuk Janalay Kub Valo Hoay.
1) Matesnal Psy --
2) Finuncicel Crinin
Ai Guli Kachay.

On Sun, Jun 21, 2015 at 8:18 AM,

Patient advocate 52M wrote:

Dakthar Babu   Nomoskar Naben Ai patient   ta    2 times    Aponaka Dakheaycha    payar Gorale   thay   kub batha    Akta Capsul deaycelan
Sata khala   24 hours    Aram thakay     Abar   batha hoay   2 den jaboth
akdom    Hatthay   parcha na ke korbay   aktuk   janalay   valo hoay, Akta
Replay deban.

58M April 2025

[20/04, 14:52] 58M Patient Advocate Left Heel Pain 6 Months: Sir

I have a problem in my health

[20/04, 14:53] 58M Patient Advocate Left Heel Pain 6 Months: Left leg heel pains

When i went to orthopedic doctor he did x-ray said spur

And prescribed pain killer and soft shoe

But thats not giving relief

I feel its linked to some major body disorder

[20/04, 14:54] 58M Patient Advocate Left Heel Pain 6 Months: How to connect

Which body or organ disorder is giving this pain

[20/04, 14:54] 58M Patient Advocate Left Heel Pain 6 Months: In left leg heel

[20/04, 14:54] 58M Patient Advocate Left Heel Pain 6 Months: Throbbing pain

[20/04, 14:55]cm: It's more likely to be plantar fascitis which is a subset of spondyloarthropathy

[20/04, 14:55] 58M Patient Advocate Left Heel Pain 6 Months: Ok sir

[20/04, 14:56] 58M Patient Advocate Left Heel Pain 6 Months: My CBC report recent

[20/04, 14:57]cm: Please describe your patient's sequence of events that led to the current problems.

Please begin the sequence of events from the time your patient had absolutely no problems at all.

Please describe your patient's hourly routine over 24 hours when he was perfectly alright

Next please describe what happened to his hourly 24 hour routine once the disease took hold on his life

Please mention specifically which part of the patient's hourly routine was disrupted

What are the patient's current requirements from us like if we had to give him a single medicine which problem would they prefer it to address?

Please post the patient's clinical photo of abdomen and arm muscle as demonstrated below in the image here:

https://userdrivenhealthcare.blogspot.com/2024/08/template-for-pajr-user-driven-history.html?m=1

[20/04, 14:59] 58M Patient Advocate Left Heel Pain 6 Months: Left heel pain persistent from last six months

[20/04, 15:02]cm: Take your time to slowly answer the other questions like:

Please describe your patient's hourly routine over 24 hours when he was perfectly alright

Next please describe what happened to his hourly 24 hour routine once the disease took hold on his life

Please mention specifically which part of the patient's hourly routine was disrupted

Please post the patient's clinical photo of abdomen and arm muscle as demonstrated below in the image here

[20/04, 15:02] 58M Patient Advocate Left Heel Pain 6 Months: For 2 weeks i am having left leg heel pain mostly in night time. Throbbing and shooting pain last for half an hour to one hour

[20/04, 15:04]cm: Don't share any reports. I'm assuming they are alll normal

[20/04, 15:05]cm: Tell us how it was 6 months back

[20/04, 15:06]cm: What time exactly? Yesterday at what time? What was the patient doing at that time?

[20/04, 15:06]cm: Please don't share any patient identifiers in social media even on pm

[20/04, 15:09]cm: Please describe your patient's hourly routine over 24 hours when he was perfectly alright and didn't have the following complaints:

1. Left leg heel pain

2. No sound sleep of 6-7 hours

3. Mild continuous headache

4. Burning sensation in urethra. Burning micturition sometimes

Next please describe what happened to his hourly 24 hour routine once the above complaints took hold on his life

Please mention specifically which part of the patient's hourly routine was disrupted by which complaint at what time

Please post the patient's clinical photo of abdomen and arm muscle as demonstrated below in the image here

https://userdrivenhealthcare.blogspot.com/2024/08/template-for-pajr-user-driven-history.html?m=1

[20/04, 15:11] 58M Patient Advocate Left Heel Pain 6 Months: Ok sir

Will do

[24/05, 17:08]cm: We need a better history with regular informational continuity.

Have asked my team members if they can connect with you synchronously to explain how our solution works

After a conversational gap from May to August 2025

[17/08, 10:38]cm: How's the heel pain?

[17/08, 10:59] 58M Patient Advocate Left Heel Pain 6 Months: Sir

As I was traveling abroad

I had to take steroid injection and go

[17/08, 10:59] 58M Patient Advocate Left Heel Pain 6 Months: So now it's no pain

[17/08, 11:00] 58M Patient Advocate Left Heel Pain 6 Months: But

Not sure what's the prognosis

[17/08, 12:03]cm: Let's hope it won't recur.

@⁨Meta AI⁩ what's the epidemiological evidence for recurrence of plantar fascitis after local steroid injections? Please support your statements with single best RCTs in a PICO format taking care not to use any percentages

[17/08, 12:03] Meta AI: *PICO Format Analysis*

- *Population (P):* Adults diagnosed with plantar fasciitis, particularly those who have not responded to conservative treatments like stretching, orthotics, or physical therapy.

- *Intervention (I):* Local corticosteroid injections administered into the plantar fascia.

- *Comparison (C):* Placebo, other injections (e.g., platelet-rich plasma [PRP]), or non-invasive treatments like physical therapy or custom orthotics.

- *Outcome (O):* Recurrence of plantar fasciitis symptoms after a period of symptomatic relief.

*Key Evidence from RCTs:*

One high-quality randomized controlled trial compared *local corticosteroid injections* to *placebo injections* and *platelet-rich plasma (PRP)* for plantar fasciitis.

- *Findings:* Corticosteroids provided significant short-term pain relief and functional improvement (typically a few weeks to months). However, recurrence of symptoms was commonly observed in the long-term follow-up, particularly when the underlying biomechanical or inflammatory causes were not addressed. PRP, while slower to show benefits, demonstrated longer-lasting symptom control and lower recurrence rates compared to corticosteroids.¹ ²

Another RCT evaluated corticosteroid injections versus physical therapy (e.g., stretching and strengthening).

- *Findings:* While corticosteroids offered a faster reduction in pain, patients receiving physical therapy had better long-term outcomes with lower recurrence rates. This highlights that while corticosteroids may address inflammation temporarily, they do not resolve the root cause of plantar fasciitis.³ ⁴

*Conclusion:*

The epidemiological evidence suggests that corticosteroid injections are effective for short-term symptom relief but are associated with a higher likelihood of recurrence when used as a standalone treatment. Combining injections with physical therapy or addressing biomechanical factors may reduce recurrence rates. Would you like me to elaborate on alternative treatments or dive deeper into PRP evidence?

[17/08, 14:30] 58M Patient Advocate Left Heel Pain 6 Months: Yes sir I hope so

[17/08, 14:31] 58M Patient Advocate Left Heel Pain 6 Months: The contrast is

I need to walk a lots for my health

And if plantar fasciitis pain is there I can't do that

[17/08, 14:40]cm: @⁨Meta AI⁩ Can walking become a solution for plantar fascitis pain?

[17/08, 14:40] Meta AI: Walking can sometimes help alleviate plantar fasciitis pain, but its effectiveness depends on how it’s approached and the severity of the condition.

*Potential Benefits of Walking:*

- *Improved circulation:* Gentle walking can increase blood flow to the plantar fascia, aiding in healing and reducing stiffness.

- *Stretching effect:* Walking can help stretch the fascia and Achilles tendon, promoting flexibility and reducing tension on the heel.

*Risks or Limitations:*

- *Excessive pressure:* If walking is done without proper footwear or while the fascia is inflamed, it can worsen the pain and delay healing.

- *Biomechanics:* Poor walking posture or gait can exacerbate the condition, especially if the underlying cause is related to foot alignment or overuse.

Supportive footwear, orthotics, or walking on softer surfaces can make walking a more viable solution. Are you considering specific walking routines or seeking advice on footwear?

[17/08, 14:41]cm: @⁨Meta AI⁩ please provide specific walking routines and advice on footwear for Plantar fascitis

[17/08, 14:41] Meta AI: Certainly! Walking routines and footwear advice can be tailored to alleviate plantar fasciitis pain while promoting healing. Below are specific recommendations:

Walking Routines for Plantar Fasciitis Relief

1. *Start Slowly*

- Begin with short walks (5–10 minutes) on even, soft surfaces (e.g., grass or a track). Avoid hard surfaces like concrete or asphalt, which can increase impact stress on the heel.

- Gradually increase the duration and intensity as pain improves.

2. *Warm-Up Before Walking*

- Perform gentle stretches to loosen the plantar fascia and Achilles tendon before walking. Examples include:

- *Towel Stretch:* Sit with your legs extended and loop a towel around your foot. Gently pull the towel to stretch the foot and calf.

- *Wall Stretch:* Stand facing a wall, place your hands on it, and stretch your calves by leaning forward while keeping your heels on the ground.

3. *Focus on Proper Walking Technique*

- Maintain a neutral gait: Avoid overstriding or rolling inward/outward excessively.

- Keep your steps short and controlled to reduce strain on the fascia.

- Land softly on your heel and roll through to your toes.

4. *Incorporate Rest Periods*

- If pain starts to increase during walking, stop and rest. Gradual progression is key to avoiding aggravation of the fascia.

- Alternate walking days with non-weight-bearing exercises like swimming or cycling to reduce stress on the heel.

5. *Use Walking Intervals*

- For beginners, alternate walking with rest periods (e.g., walk for 5 minutes, rest for 2 minutes). Over time, increase walking intervals as pain decreases.

---

Footwear Advice for Plantar Fasciitis

Wearing the right footwear is crucial for reducing strain on the plantar fascia and promoting healing.

1. *Key Features to Look For in Footwear:*

- *Arch Support:* Choose shoes with adequate built-in arch support to reduce stress on the plantar fascia.

- *Cushioned Heel:* A well-cushioned heel helps absorb shock and minimizes pressure on the heel bone.

- *Firm Midsole:* A firm yet flexible midsole offers stability and prevents overpronation (excessive inward rolling of the foot).

- *Deep Heel Cup:* Shoes with a deep heel cup provide better support and alignment for the heel.

2. *Recommended Types of Footwear:*

- *Walking Shoes:* Look for walking shoes designed for plantar fasciitis, such as those from brands like Brooks, New Balance, or ASICS.

- *Running Shoes:* Many running shoes provide excellent arch support and cushioning, which can be beneficial for walking routines.

- *Orthopedic Sandals:* For casual use, consider sandals with arch support (e.g., Birkenstock or Vionic).

3. *Avoid These Types of Shoes:*

- Flat shoes (e.g., flip-flops or ballet flats): Lack arch support and cushioning.

- High heels: Increase strain on the fascia and Achilles tendon.

- Worn-out shoes: Shoes with worn soles or inadequate support can exacerbate symptoms.

4. *Consider Orthotics:*

- Custom or over-the-counter orthotics can be inserted into your shoes to provide additional arch support and heel cushioning. Brands like Superfeet, PowerStep, or Dr. Scholl’s plantar fasciitis insoles are popular choices.

---

Additional Tips for Walking with Plantar Fasciitis

- *Stretch After Walking:* Stretch your calves and plantar fascia after each walking session to prevent tightness.

- *Apply Ice:* If pain increases after walking, apply ice to the heel for 15–20 minutes to reduce inflammation.

- *Night Splints:* Consider using night splints to keep the fascia stretched overnight, which can reduce morning pain and improve walking comfort.

- *Monitor Pain Levels:* If walking causes sharp or worsening pain, consult a healthcare provider for evaluation and guidance.

---

By combining proper walking routines with supportive footwear, plantar fasciitis pain can be managed effectively. Would you like detailed instructions on specific stretches or exercises to complement your walking routine?

From 35F August 2025:

[17/08, 09:50] Patient Advocate 35F Plantar Fascitis: I am in trouble, please help me

[17/08, 09:56] Patient Advocate 35F Plantar Fascitis: Sent voice msg 👆🏻

[17/08, 09:58]cm: Please text if possible

[17/08, 10:11] Patient Advocate 35F Plantar Fascitis: Ok

[17/08, 10:16] Patient Advocate 35F Plantar Fascitis: আমার বাম পায়ের গোড়ালি তে হঠাৎ করে কয়েকদিন আগে থেকে খুব ব্যথা হচ্ছিল, গোড়ালির একটু উপরের দিকে এবং নিচ অব্দিও ব্যাথাটা হচ্ছিল এবং হাঁটতে খুব অসুবিধা হচ্ছিল। আমি একটা পেইনকিলার ওষুধের দোকানে জিজ্ঞেস করে পাঁচ দিন দুবেলা খাই। এবং তাতে যেহেতু আমি একটা ট্রিপে গেছিলাম ব্যথা কিছুটা বেড়েছিল এবং পরবর্তীকালে কমে।

আজ সকাল থেকে আবার পা ফেলতে পারছি না এত যন্ত্রণা করছে বা পায়ের নিচের দিকে ভীষণ বেশি ব্যথা হচ্ছে। বিশেষ করে বাঁ দিকটা।

আমি সাধারণত এখানে ঢাকা জুতো পড়ে চলাফেরা করি কারণ বেশ উঁচু-নিচু পাথরের উপর দিয়ে আমাকে হাঁটাচলা করতে হয়, কিন্তু বর্ষার জন্য শেষ কয়েকদিন আমি কিটো পড়ে হাঁটছিলাম তো হতে পারে যে আমার পা কোনভাবে এদিক ওদিক পড়েছে বা মোচকে ছে যেটা আমার খেয়াল নেই।

[17/08, 10:20]cm: Looks like plantar fascitis.

@⁨Meta AI⁩ what would be the best management for plantar fascitis affecting the left heel of the foot for a few days.

No past history of similar pain

[17/08, 10:20] Meta AI: Plantar fasciitis is often managed conservatively, especially in the early stages. Here are some common approaches:

1. *Rest and Activity Modification*: Avoid activities that aggravate the pain, like prolonged standing or running.

2. *Stretching and Strengthening*: Perform gentle stretches for the calf muscles and plantar fascia. Toe stretches, calf stretches, and rolling a ball under the arch can be helpful.

3. *Ice Therapy*: Apply ice to the affected area for 15-20 minutes, several times a day, to reduce inflammation.

4. *Footwear*: Use supportive shoes with good arch support and cushioning. Avoid walking barefoot or wearing unsupportive footwear like flip-flops.

5. *Orthotics*: Consider over-the-counter arch supports or heel cups to reduce strain on the plantar fascia.

6. *Pain Relief*: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help with pain and inflammation if needed.

If the pain persists or worsens after trying these measures for a couple of weeks, consulting a healthcare provider might be necessary. They could recommend physical therapy, night splints, or other interventions.

Have you noticed if the pain is worst in the morning or after long periods of inactivity?

[17/08, 10:21] Patient Advocate 35F Plantar Fascitis: যেদিন প্রথম ব্যথা হয়েছিল সেদিনকে বাড়িতে ফিরে অফিস থেকে আমি অনেকক্ষণ বরফ জলে পা ডুবিয়ে রেখেছিলাম তাতে সাময়িক ব্যথা কমেছিল পরে আবার ব্যথা হয়।

[17/08, 10:23]cm: Prothom kabe hoi.

Aer aageo kokhono hoyechilo?

Komore kono byatha aer aage?

[17/08, 10:23] Patient Advocate 35F Plantar Fascitis: এখন হাঁটাচলা খুবই কম হচ্ছে কারণ অফিসের কাজের সেরকম দায়িত্ব অনেক কম, বেশিরভাগ সময়টা চেয়ারে বসেই সময় কাটছে। সেটা কি কোন কারণ হতে পারে?

[17/08, 10:24] Patient Advocate 35F Plantar Fascitis: দু সপ্তাহ আগে প্রথম হয়। অফিসের বাসটা এখন চেঞ্জ হয়েছে তাতে বসার সিট টা খুব অদ্ভুত মানে পা টা মাটি অব্দি পৌছয় না। পাটাকে একটু বেঁকে বসতে হয় তো সেটার জন্য মাঝেমধ্যে কোমর এবং পায়ে একটু স্ট্রেস হয়

[17/08, 10:25]cm: Hain

[17/08, 10:28] Patient Advocate 35F Plantar Fascitis: এর আগে কখনো এই ধরনের ব্যথা হয়নি। এই প্রথম হলো দু সপ্তাহ আগে

[17/08, 10:28] Patient Advocate 35F Plantar Fascitis: কিভাবে কমবে ব্যথা?

[17/08, 10:42] Patient Advocate 35F Plantar Fascitis: কি ওষুধ খাবো? Pain killer ছাড়া অন্য কোনো উপায় এ কমতে কত সময় লাগবে?

[17/08, 12:08] cm: Sharing a similar patient who had to eventually get injected inside his heel 👇