Plantar Fasciitis

[Former0302]

Developed this about four months ago. Very frustrating, as I was training to run a Tough Mudder later this year and was making good progress in my running.

For me, pretty sure it started as a result of tight calf muscles. I used to be a heel striker, switched to a neutral / ball of the foot strike and was doing well for about a year before this hit, so I did ease into that transition.

I've been stretching my calves daily, wearing "Straussberg" socks every night, icing my feet daily, rolling my feet on golf balls to break up the scar tissue as they heal up, but now that I've got it, it just won't go away.

I've heard it's due to feet being weak (so orthotics just cover up the issue and keep the feet weak) and also that orthotics are the answer.

I figure that running on it / playing golf / other sports won't make it any better...but has anyone just toughed their way through it?

For those who've had it, what did they do to get rid of it? How long did it take?

 

[Adam B]

Re: Plantar Fasciitis

I switched to barefoot running shoes and I no longer have it. I think the change in the way I run with the different shoes made the difference for me.

 

[jps24]

Re: Plantar Fasciitis

I had a case of this during the Army's SFAS course in which I developed massive blisters which in turn caused me to develop plantar fasciitis. I fixed it rather quickly by staying off my feet for a good 2 weeks after the course as well as wearing a good pair of insoles when I do stuff like it again. Also, stretching was key. Im not sure how yours has lasted so long and mine went away in about a month. I agree that it was very painful when I had it though.

 

[paraiso]

Re: Plantar Fasciitis

 

[weazer]

Re: Plantar Fasciitis

I had this in both feet for years. Revy difficult to get rid of in some people. Stretching does work, but for some streching is not enough. You need to find a massage therapist who will do deep tissue massage on your calvs. It might take a few visits but it will be well worth it. I have had sonorad done on one foot and while it did work, it was not as effective as the massages have been. Now that I am straightend up, I only go once a month or so to stay loose.

 

[Former0302]

Re: Plantar Fasciitis

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: paraiso</div><div class="ubbcode-body">The first thing that we did was take 250-500mg of Naproxen twice daily. Without taking the naproxen it is really hard to get rid of. </div></div>

Wondering if any NSAID would work? Advil / Ibuprofen I have at my desk.

 

[paraiso]

Re: Plantar Fasciitis

Unfortunately I do not know the answer to that. A quick Google search says that it should (http://www.cigna.com/individualandfamili...s-hw114458.html) but we all know that Doctor Google has been wrong before. My only experience is with Naproxen though.

 

[Cproflow]

Re: Plantar Fasciitis

I was just diagnosed with this myself. Tremendously painful in the mornings until I get going. I don't know where/how/why this popped up. I went to a orthapedic guy and he confirm.

So good suggestions here...and I will also vouch for the lime green Super feet insoles. My left foot is much better but my right is still struggling. I'm just hoping that with stretching/use it will go away in time.

 

[Former0302]

Re: Plantar Fasciitis

I'm sure the reason it's taking me so long to get over this is because I didn't stop activity until it went away. Didn't stop playing golf, ran in a Warrior Dash because I'd already registered and paid...

In my twenties I could just tough it out and things would go away on their own. Twenty years later, not so.

I've stopped playing golf and I'm buying a bike to keep in shape. Trying to be more diligent in stretching throughout the day. Hoping that'll get me on the road to recovery, because this is annoying.

 

[MMAJunkie]

Re: Plantar Fasciitis

Between stretching a lot and losing 50 lbs mine seems to be in control now.

 

[E. Bryant]

Re: Plantar Fasciitis

I've gone through bouts of this in my past (probably due to my board-flat feet). What has helped is simple - rest, and then some low-impact strength training. Anti-inflammatories and alternating heat/cold helps during the rest phase. For training, I like to do the larger/more-complex lower body exercises (the many variations of squats and deadlifts), as well as cycling. Should you pursue th latter form of training, I strongly advise the use of dedicated cycling shoes which have a stiff insole that spreads the load.

 

[Former0302]

Re: Plantar Fasciitis

Good advice. I have a mountain bike arriving by UPS this morning and I bought the dedicated clip in shoes last night. Looking forward to getting back to some cardio excercise!

 

[Halfnutz]

Re: Plantar Fasciitis

Friends that have had this were told to roll thier foot on a cold coke bottle by thier podietrist. I reccomend (I am NOT a MD) getting a 22oz can or two of Sapporo japaneese beer.

http://sapporobeer.com/our-beers.html

The can is stainlees steel, I think, and has a unique shape. It will stay colder longer than a glass bottle.
Get it cold, and roll your foot on it while sitting in a chair, watching tv/internet. It makes sense to me that the combination of the shape and the ridges on the can and the cold will help to release the fascia.

The second can stays in the fridge for the other foot if needed or go ahead and drink it while rolling the first.

I would not discount any of the other suggestions above either, but this may help speed up the process.

 

[Bushmaster7]

Re: Plantar Fasciitis

I had it and it was very painful. My doc put me on an anti-inflammatory (800mg Motrin) twice a day which helped quite a bit. That is prescription strength, but you can do the same with over the counter Motrin (aka Ibuprofen) by increasing the frequency of use or amount you take. Just be careful since any of these type drugs can cause liver damage.

 

[nmsheephunter]

Re: Plantar Fasciitis

I dealt with this issue for about 10 months last year (Nov. 2010 to Aug. 2011). I had the shots, inserts, everything I was not getting any relief! Finally at one appoitment last July the nurse says do you go barefoot at all, my reply yes I do. She said don't put on flip flops even when you get out of bed. I told her I can't stand flip flops she then advised crocs, so even though they may look goofy I bought some, and you know what the pain went away, I no longer get shots, or use the inserts! I had also been using the golf balls, but I think buying the crocs is what helped me the most.

 

[shoot4fun]

Re: Plantar Fasciitis

I had a bad case a couple of years ago. Finally had to go get the shots. Doc said no bare foot and get good insoles in my shoes.
A friend had it too. He had to wear a special "boot" to bed every night. That and the shots finally got him well.

 

[spaniel]

Re: Plantar Fasciitis

Mine came out of nowhere, left foot only. 20 years of running, almost injury-free to not being able to put weight on my foot in <2 weeks.

I tried everything for 6 months, no luck. I bought a pair of Merrill Tough Gloves -- flexible, minimalist shoes - and started wearing them for work. Almost immediately, I got relief. It took about 6-8 months until I never felt it anymore but now almost a year after starting the Merrills I never have any pain, ever.

Actually running in minimal shoes was not the answer. It made it worse. It was what I wore most of the day that was doing me in.

 

[acks280ack]

Re: Plantar Fasciitis

The combination of night time splints, and good CUSTOM foot orthotics can do the trick.
Keep your feet dorsiflexed while you sleep in the splints at night to keep the tendon on stretch while it heals. and than have appropriate orthotics in your shoes.
good luck

 

[Nailz]

Re: Plantar Fasciitis

I just ended a bout with this a couple of months ago, it was brutal... It took me about 2 months once I finally started doing the right things.

1. I had to give up basketball during that time, hard to do but necessary, you cannot tough your way through it...
2. On the advice of a basketball buddy, also a physician... I threw out every crappy old pair of shoes I had. I bought a pair of New Balance hoop shoes, Brooks running shoes, a pair of Ecco work shoes, and a pair of Merrell slip on shoes for walking around the house in, all of these are known for having good support. Never walk around anywhere, even at home with out support for your feet.
3. The biggest one for me was warming my feet up in the morning before getting out of bed. If you wake up the first thing and start stretching, you feel that pain in your heel, it means you are tearing and undoing all the good that your body had done by resting during the night. When you wake up, massage your feet, move them in circles, do the alphabet, and make fists with your feet, all of this warms them up. Then swing your feet over the side of your bed, and place them on the floor with no weight. Let them adjust for a minute or two, take them off the ground and warm them up some more. Then put them back down and put a little bit of weight on the floor, repeat this until you can put your feet on the floor and support your body weight standing up. I then immediately put them into my slip on shoes (the Merrells) and let my feet adjust to having the support. Do this for 10 minutes or so before starting your morning routine (shower, etc). This morning routine usually took me 20 or so minutes, but is the most important part of the day for your feet.
3. We have one of those electric foot massagers, I used it religiously to break up the scar tissue.
4. Iced my feet all the time.

I tried wearing the boots/socks/etc at night, but they always woke me up after a couple of hours because they cut off my circulation and my numb foot would wake me.

I'm back to playing again, I am now careful about warming up and stretching really well before getting started, but it's great to not have that terrible pain anymore.

Good luck, I hope some of my advice will help you!

 

[glocksig40]

Re: Plantar Fasciitis

Ive been doing the same job for 24 years standing on my feet and climbing up and down. Ive fought this PF stuff for a long time. Finally after seeing several doctors, I found a doctor who also had it. He better understood my issues. I get a shot in both feet about every 3-6 months and wear insoles designed for correcting my problem. It doesnt eliminate the pain but it does help considerably. I speed walk and jog usually 4-6 days a week and have zero pain during exercise. Only when standing for long periods.

SP

 

[ARGirl]

Re: Plantar Fasciitis

Running in Vibram 5 Fingers cured my PF. Podiatrist treated me for almost a year and we were getting to ready to schedule surgery when I read an article about minimalist running and decided to give it a try. That was 4 years ago and I've never had another problem with PF since.

Just make sure if you give them a try that you build up gradually. They completely change your gait, causing you to land on your whole foot instead of the heel or the toe which tends to cause some sore calf and hip muscles.