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If you’d told me a few years ago that foot pain would be the thing that could ruin my mood before I’d even had my first coffee, I honestly wouldn’t have believed you.
But here we are. And if you’re in the same boat and looking for practical support, I’ve been browsing plantar fasciitis-friendly arch support options like these (because I’ve learned the hard way that “soft” isn’t always “supportive”):
Somewhere in the middle of perimenopause (hello, random aches, stiff mornings and “why does my body feel different every week?”), I started getting this sharp, annoying pain in my heel and along the bottom of my foot. Especially first thing in the morning or after I’d been sat down for a while.
And after a bit of Googling, a bit of denial, and a lot of hobbling around the kitchen… it became pretty clear: plantar fasciitis.
This is what’s been helping me manage it in a realistic, mum-life way, and what I’m doing to stop it from flaring up so often.
First: what plantar fasciitis actually feels like (for me)
Everyone describes it slightly differently, but for me it’s:
- A stabbing pain in the heel when I first stand up in the morning
- A tight, pulling feeling along the arch
- Pain that eases a bit once I’ve “warmed up”… but comes back if I’ve overdone it out walking with the girls.
- The worst flare-ups after wearing unsupportive shoes (even just for a short time) – flat slippers with no arch support are my enemy!!
It’s one of those things that’s easy to ignore at first, until it isn’t.
If you want a straightforward medical overview (symptoms, what to try at home, when to get help), the NHS page is genuinely useful and easy to follow.
Why perimenopause can make everything feel harder
I’m not saying perimenopause causes plantar fasciitis, but I do think it can make you feel more vulnerable to these annoying, lingering issues.
Perimenopause can come with:
- More inflammation (or at least it can feel that way)
- Changes in recovery (things take longer to settle)
- Sleep disruption (which makes pain feel worse)
- Weight fluctuations (even small changes can affect your feet)
- Lower tolerance for discomfort because you’re already dealing with so much
So instead of “just rest, and it’ll go away”, I’ve had to take a more gentle, consistent approach.
What’s actually helping me (my realistic routine)
1. I stopped treating “supportive shoes” like an optional extra
This has probably been the biggest change.
I love a comfy slipper. I love padding. But I’ve learned the hard way that soft doesn’t always mean supportive.
Now, if I’m going to be on my feet a lot (school runs, housework, walking, days out), I try to wear shoes that support my arch properly. If I wear flat, floppy shoes for even one afternoon, I pay for it the next morning.
This summer, I even treated myself to a pair of arch-support walking sandals and have worn them everywhere!
2. I’m using proper arch support (even indoors)
I used to think insoles were for people who ran marathons or had “serious” foot problems.
Turns out, they’re for people like me who just want to walk to the washing machine across the kitchen without wincing.
Arch support helps take pressure off that irritated band of tissue under the foot (the plantar fascia), and it can make a big difference if your pain is triggered by standing and walking.
3. I do a quick “before I stand up” stretch
This sounds tiny, but it helps.
Before I put my full weight on my foot in the morning, I’ll:
- Point and flex my foot a few times while sitting on the edge of the bed
- Gently roll my ankle
- Do a calf stretch against the wall once I’m up
It’s not a full workout. It’s more like giving my foot a warning that we’re about to start the day.
4. I’m stretching my calves (because it’s all connected)
This surprised me, but tight calves can make plantar fasciitis worse. When your calves and Achilles are tight, it pulls on the heel and increases strain through the bottom of the foot.
So I try to do:
- A simple wall calf stretch (30 seconds each side)
- A gentle heel drop on a step (only if it doesn’t aggravate things)
Nothing extreme – just consistent.
5. I’m using a ball/roller for a quick foot massage
If my arch feels tight, I’ll roll my foot over:
- A tennis ball
- A massage ball
- A frozen water bottle (this is lovely if it’s feeling inflamed)
I don’t do it until it’s painful. Just a few minutes, enough to loosen things up.
6. I’m pacing myself (even when I don’t want to)
This is the hardest one.
Some days I feel fine and I want to do everything: long walk, tidy the house, pop into town, do the garden…
And then the next day my heel reminds me that I’m not 25 and invincible.
So I’m trying to pace:
- Shorter walks more often
- Breaks between standing tasks
- Sitting down to do things I’d normally do on my feet (folding laundry, anyone?)
It’s not glamorous, but it helps.
Things that make it worse (my personal triggers)
If you’re trying to figure out what’s causing flare-ups, here are mine:
- Walking barefoot on hard floors – this one deserves to be in bold!! No joke, the pain from this!
- Flat shoes with no support
- Doing “too much” in one day after a good spell
- Ignoring tight calves and hoping they’ll sort themselves out
When I’d get it checked
I’m all for natural, practical approaches, but I also think it’s important to say this: if your pain is severe, not improving, or changing (numbness, swelling, sudden sharp pain), it’s worth speaking to a professional like a podiatrist or physio.
Sometimes you need a proper assessment, especially if it’s affecting how you walk (because then it can start causing knee/hip/back issues too).
The biggest mindset shift: it’s not about “pushing through”
Perimenopause has taught me a lot, but one of the biggest lessons is that pushing through discomfort doesn’t always win you a medal. Sometimes it just makes things worse.
So I’m focusing on:
- Supportive footwear
- Gentle stretching
- Small habits done consistently
- Listening to my body (even when it’s being dramatic)
And honestly? It’s helping. Not overnight, but week by week.