I feel your pain!
Please research before getting cortisone shots!! 1) they don't solve the underlying problem and 2) cortisone weakens tendons and fascia, which can lead to further problems)
The first time I noticed any PF symptoms, they were minor, just in the morning, and then I broke my leg so I was off my feet for six+weeks. Then no more PF.
Next, the PF came back a few years later and stayed for 4+ years. I probably should have sought help, but I was managing it until it got to a point where I started using crutches because I couldn't walk. I finally went to PT and learned that I had Achilles tendinitis, Peroneal tendinitis, and Plantar Fasciitis. That sucked so bad because the treatment for one is contraindicated for the others. Anyway, the stretches worked a bit, and then I just broke down and decided to load up on Advil (every 6 hours for a few months). I wore the same 2 pairs of shoes (hiking, and Birkenstock slides). And started exercising (walking) MORE! Finally, the pain subsided and I could go off the Advil. It took another year before the pain was 99% gone.
Six months later, the PF started to return and I'm in PT now and every bit of advice is different from before. I also am seeing a sports medicine doctor who specializes in professional athletes. He absolutely won't give cortisone shots. His gimmick is the Platelet-Rich-Plasma shots, although I'm doing PT with dry needling in my calves before trying the shots. His office does offer shockwave, so I don't know why that wasn't presented as an option. In any case, he identified the cause of my PF as extremely tight calves. They are like rocks, even though I can remember them being sort of flabby/bouncy. I'm sure it's from years of sitting in the office with my legs under my chair resting on my toes. Dry needling is interesting, but I've only had 4 treatments so far. The exercises I get are based on strengthening and lengthening, not the traditional PF stretches that I've had before. If you have an Instagram account and search for plantar fasciitis, you'll start getting TONS of exercises for it...and it's fun to do other things once in a while.
I've also found that doing deep squats will make PF MUCH better the following day. So something in my hamstrings/calves/ankles definitely needs more attention.
oh yeah, walking on uneven ground (hiking trails, sand, etc) seems to really help, but that's rare living in a city -- even the parks are flat (or covered with dog poop). I'm pretty sure that helps with strengthening my ankles.
The other really interesting thing is that all of my exercises are done at my PT barefoot. They are totally into spreading those toes and strengthening the arch -- not supporting it through artificial means.
That said, I'm 100% off of Birkenstock -- I have over 20 pairs that cause sever pain, and one pair that is like heaven. I do use these heel inserts -- after hundreds of different products, these ones seem to work.
https://www.amazon.com/PROFOOT-Plantar-Fasciitis-Insoles-Support/dp/B007S8XYAK/ref=sr_1_6_pp?keywords=plantar+fasciitis+inserts&qid=1691436841&rdc=1&sr=8-6I also suggest BarefootShoeFinder.com to find wide-toe shoes. Apparently I have odd-shaped feet, so even with all the options now available, I've found exactly ONE that works for me because in addition to having wide feet, I also have high foot volume. The Alta Lone Peak 7 is the only one I've found that works and also allows me to add the ProFoot insert for heel cushioning. I also wear Orthofeet shoes, but their soles wear out faster than normal shoes.
After YEARS of dealing with PF, there is a ton of contradictory information on the web and it's hard to know what really works, because you try so many different things in the months that it takes to relieve pain. Good luck in finding what works FOR YOU, and here's wishing you a speedy recovery.
