There is a clip on my facebook page last few days about what causes this. I used Green Superfeet insoles as mine was very painful & I walked it off in effect 🙂

I agree with John. Daily stretching exercises and the correct Superfeet insoles cleared it for me. The main problem for you Doug, is that the Superfeet insoles cost ?28 so you won't take the advice but will go for a cheaper version that won't work!! 😋

Hi Doug, I had it last year which is why I wasn't around so much.I tried walking it off but it got worse, I know it works for some,not me.
I had to rest up for quite a while,stopped walking every week and eased off on the really long walks.lots of Stretching and rolling the foot on a rolling pin helped mind that hurts while doing it.Insoles helped too.Patience and frustration really, it does ease but it takes time.Mine has got better but I still get the odd pain if walking more than about 12 miles.
Good luck with it.

I have the green superfeet insoles,which do take up the imperfections of the feet,realign and offer correct support.They are no cheap,but make so much difference to a days walk

I finished a big walk in the Lakes 3 years ago in agony, the next morning I hobbled around Keswick & went into George Fischer shop. The guy there gave me a pair of trial Green Superfeet to try in the shop & instantly it felt less painful. I bought them plus a pair of short brown superfeet to wear in everyday shoes & the following weekend I did all the Summer Ball walks with only minor discomfort. I continued to wear them daily & by October the pain was virtually gone. This doesnt work for everyone but I helped me greatly 🙂🙂

Thanks for all the input. The green superfeet insoles are now ?35. Actually on Friday I did something counter intuitive which helped a lot. Noting land rangers advice about arch support I removed the sorbathane heel pads I wear because of osteo arthritis in my rt ankle (were I a horse I would be shot). This improved things a lot.Fortunately the shoes I was wearing were OK to protect the rt ankle. Then I was wondering that as I have worn these for 40 years why should this suddenly happen. I suspect that the reason is I bought a stepping machine this year to keep up my fitness levels in bad weather. Although the machine simulates going up hill the footplates point downwards.

To continue. This is un natural and probably put too much strain on the ligaments. So I have ditched the stepping machine and go for the injection on Monday. I will report if this has any effect.

This is v common. All insole advice is excellent, and there are plenty available on t'internet. If you have othe insoles and issues you should consult a sport physio. They can make a bespoke insole for you. (My wife has one for her boots and one for her work shoes. Worth every penny.) It sounds like yours isn't too bad yet, but it could mean the end of walking forever! ☹ Consult the experts before its too late.

One final item id a sleep boot. Your Planer Fascia heals over night which is why you get pain in the morning. At night your toes often point downwards. The boot streches the planar and calf muscle overnight as it heals so the scar tissue heals "long". The pain in the morning is the short inflexible scar tisuue stretching and tearing.

Well I can say from personal experience the cortisone injection did absolutely nothing except hurt a bit when they did it. Next try the insoles or will they be rsoles.

Stretching exercises are a must! When I had PF I did the two hands on the wall one animated here daily:
www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches
and now do them before and after a day on the hills. Keep the leg straight and knee pressed back, heel on the floor throughout, foot pointing directly at wall (not in a duck footed angle) Press forward until you feel the calf and achiles tendon stretch. Don't go as far as to create pain. Hold the stretched positon for a slow count to 20. Do on both legs.
Cured me along with insoles.

Also try a "step drop". Stand on a step with the balls of your feet on the step, foot arch and heels hanging off. Slowly lower downwards until your toes are higher than your heels and you feel the achiles stretch. Hold for 20. Lift back up and repeat 5 times.

😊

Ho Doug the reason my Knee’s are now Screwed are From those horrible Steriod injections from the Seventies, it Softens the Cartlidge and allows greater wear, so in another 20 years you may be suffering more. 🙈🤔🙁, So you could be Struggling at your peak 😎

RidgeWalker: Excellent knowledgeable comment, which I agree with. How many joints actually get damaged while inserting needles into minute spaces, before the steroid acts, as you say. Caution before going for this.

I am surprised injections were offered so soon! Is it chronic? Have you had it for over 6 months? The "normal" response is as everyone has said above - excercises and possibly physio. The cortisone often doesn't work in many patients. Try the exercises and insoles first.

Me an the missus had it. H had it worst and it took 10 months of pain before it went. I can't tell you how much the constant whinging pained my ears 😉
If you're as tight as people imply you are then there a cheapie "Wellbeing PRO II" insoles we use. You can get full footbed for boots etc and heal cups which we have glued into sandles for the summer:
https://www.ebay.co.uk/itm/Orthotic-pro-Insoles-UK/182531632006

If you are not used to insoles with a bridge support then they feel really weird at first. Also, if you have it in one foot then the other foot isn't far behind. The good news is its fixable. Yay!😀

p.s. The advantage of superfeet is that the shop assistant has been trained to make sure you have the correct size for you feet. I have a superfeet insole in one boot and a cheapie PRO II in the other - for some reason this works for me.

LW posted this about his foot in 2017 - are you all going a little bit bonkers these days or is it me!😉

It's definitely you Glyn2, but then you always were.😀 I have no idea why this post was resurrected but I can assure everyone I am fine and have walked many a country mile since 2017. Thanks for your concern.