Reddit reviews Foot Gym helps prevent Plantar Fasciitis, Achilles Tendonitis and Shin Splints and includes a Hot/Cold Recovery Massage Roller
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TREATMENT/RECOVERY: Foot Gym strengthens, stretches & exercises the feet & calves. It helps treat & prevent Plantar Fasciitis, Achilles Tendonitis, Shin Splints & other foot/leg conditions. It strengthens weak muscles for enhanced athletic performance.USES: Included is a slant board for Plantar Fascia stretch, calf stretch & calf raises; 3 levels of tension resistance bands to help strengthen weak foot muscles & a hot/cold massage roller for relief when you have completed your workout.EASY-TO-USE: No assembly required. Remove from box, place it on the floor & get started on your workout using the User Guide included in the package. The Foot Gym exercises can be completed by anyone & is a great foot aid for people of all ages.PORTABLE/DURABLE: Made of high quality plastic designed to last & an anti-microbial pad to help eliminate odors. Lightweight with an easy carrying handle & storage compartment for the massage roller. Compact enough for easy storage while not in use.Bullet 5: ADJUSTABLE/COMFORTABLE: The resistance bands provide three separate levels of workout: firm, moderate and light. A non-slip, anti-microbial pad for a stable surface during your workout & rubber feet to secure the device in place during use.
> what specifically, should I be looking for with shoes and inserts?
You need a shoe that has a thick sole that isn't too flexible. A thin, flexible sole will transfer a lot of impact into your feet and allows you to over-pronate, which will worsen your symptoms. Never wear flip flops or Vans for any reason. For insoles, you want something with a little bit of cushion and a substantial amount of arch support. The Walking Company has a lot of shoes and insoles that are great for PF. When it comes to pairing shoes with insoles, you need to makes sure the shoe can be tightened enough so that your foot stays in constant contact with your insole as you walk. If your feet are slipping around and coming off your insole with every step, you won't get any benefit from wearing the insole.
> does this sound like PF to you guys? if so, what specifically could you recommend?
You mentioned that your pain is mostly in the arches and balls of your feet. This is where my PF presents, so your symptoms are definitely consistent with some types of PF. In addition to getting good footwear and insoles, I recommend improving the strength and flexibility of your feet.
Everyone is different, but I'll share my routine for managing my PF.
This seems like a lot, but none of these exercises are intense. You don't need to change into gym clothes because you won't be working up a sweat. You can do all of this while you watch TV. Ice your feet and stretch every day. How often you can do the calf raises and toe curls depends on your body. Some people can do them every day, but you might need to do them every other day, so your body has some time to recover. In any case, stick with the routine for at least 2 weeks before you give up on it. Eventually (around 2 months) you'll get to the point where you only need to do the full routine once or twice a week to maintain good foot health.
I hope this helps.
(Edit: I find toe curls with the Foot Gym substantially more effective than toe curls with a towel. With the Foot Gym, you don't have to readjust after every few curls like you do with a towel, and the bands provide resistance in both directions, so you're working your arch muscles as you hold or slowly release instead of only during the pulling motion.)