Plantar Fasciitis anyone?

MiaEllie

Hi everyone,

I started walking for exercise around the 17th of September (almost everyday). I've since worked up to a 30 minute walk at 3.5 mph up a #9 incline on the tread mill and a 15 minute run at 5 mph on the treadmill followed by 45 minutes on the elliptical.

I wore out my last pair of New Balance running shoes just two weeks ago and bought a new pair. I was fitted for the first pair at my local high end running shoe store. So I went back there to purchase a new pair of the same shoes. However, New Balance doesn't make the same shoe but have an updated version of the same shoe. I tried it out by running on the tread mill at the store and it seemed good.

Bad news is that after a couple of days of actual running, I got sharp pains inside the outer side of my right foot. I loosened the laces and it seemed to help at first. But the next time I ran, I got the same pain which wasn't fixable after loosening my laces. I worked through the pain for two weeks (thinking that I just needed to break in the new shoes).

Then, all of a sudden a couple of days ago when I got out of bed in the AM, my right foot really hurt badly for the first hour of walking on it. Not in the same place that it hurt when working out but more in a spot under my foot right after the arch and before the heel starts. I looked on the internet and found that plantar fasciitis seemed to fit the description. I found conflicting opinions of how to treat this condition.

So, my question is, has anyone had this condition and if so, how did you treat it successfully? I have returned the new shoes and have gotten a different pair hoping this will help. What else can I do? Do I keep running? Do I give my feet a rest? Any good stretches? Ice or heat?

Thanks for reading and for any help I can get on this subject!

MiaEllie

Hi everyone,

I started walking for exercise around the 17th of September (almost everyday). I've since worked up to a 30 minute walk at 3.5 mph up a #9 incline on the tread mill and a 15 minute run at 5 mph on the treadmill followed by 45 minutes on the elliptical.

I wore out my last pair of New Balance running shoes just two weeks ago and bought a new pair. I was fitted for the first pair at my local high end running shoe store. So I went back there to purchase a new pair of the same shoes. However, New Balance doesn't make the same shoe but have an updated version of the same shoe. I tried it out by running on the tread mill at the store and it seemed good.

Bad news is that after a couple of days of actual running, I got sharp pains inside the outer side of my right foot. I loosened the laces and it seemed to help at first. But the next time I ran, I got the same pain which wasn't fixable after loosening my laces. I worked through the pain for two weeks (thinking that I just needed to break in the new shoes).

Then, all of a sudden a couple of days ago when I got out of bed in the AM, my right foot really hurt badly for the first hour of walking on it. Not in the same place that it hurt when working out but more in a spot under my foot right after the arch and before the heel starts. I looked on the internet and found that plantar fasciitis seemed to fit the description. I found conflicting opinions of how to treat this condition.

So, my question is, has anyone had this condition and if so, how did you treat it successfully? I have returned the new shoes and have gotten a different pair hoping this will help. What else can I do? Do I keep running? Do I give my feet a rest? Any good stretches? Ice or heat?

Thanks for reading and for any help I can get on this subject!

jhacker

My husband has that! I know it is painful but he finds that resting for while is good and stretching it before you stand up helps. I heard that if you stand on steps and let your heel drop and do lifts helps. Does that make sense? Good luck with it! Don't let it stop you!! He is hobbling around right now after playing basketball. I know there is info out there. Good luck!:flowerforyou:

Helawat

What you need to do is go to a podiatrist and have him diagnose you before you look for remedies. Nothing worse than treating yourself for a condition that you may or may not have.

dhayes

MY doctor told me to get some really good arch supports. I haven't done it yet but will look tomorrow he said to get the hardest ones possible and to wear them in all of my shoes from now on. Other people I know have gone to a foot doctor and gotten orthopedic shoes.

I also do some foot stretching exercises before I stand up and that has made a big difference in relieving the pain. I found the exercises on the net.

ariannedavis

Give your toes a crank back and dig your thumb into the plantar fascia (the band that appears on the bottom of your foot). Does that feel like the same type and location of pain? If so, then youre right.

#1. Stretch by pulling your toes up toward you (extension). There are night splints out on the market that do the same thing, but you won't be able to get comfortable & sleep poorly. (you don't use the foot while you sleep, that's why you get the stabbing razor feeling shooting through it when you step out of bed in the morning).

#2. Before exercise Ice massage. Find an 8 oz cup and fill 3/4 way with water. Freeze. (I know, real techinical stuff here! :laugh: ) Tear the paper back to expose the ice. Again, pull your toes back to expose the plantar fascia. Don't just glide the ice over it, you need to use the edge to apply some mild pressure. You should be able to feel the little bumps & grooves in the pf as you do this. Treat 5-7 min.

#3. After exercise ice & anti-inflammatory (ibuprofen or naproxen sodium). As long as the pain does not intensify, you can continue to exercise.

Good luck!
ps. I'm an Athletic Trainer and work at a college in Sports Medicine

anothergoat

Try the stretching, ice, arch supports and the ibuprofen/naproxen sodium first. They can really help. If you don't improve after a couple of weeks, definitely see a podiatrist. Mine was a godsend!!!!

I developed severe heal pain in both feet 10 years ago (I worked in food service on my feet all day). My regular doctor had me try all the basics plus a cortisone injection (oh ouch - biting on a pillow helps keep you from screaming :sad: )...but the pain kept coming back.

I was finally referred to a podiatrist and he told me that the only way to make the pain go away permanently was to have orthotics made for you and then wear them all the time. It worked! I was finally pain free (he also took care of a corn that kept coming back). I can't say enough good things about my podiatrist.

Good luck!

MiaEllie

Thank you for your replies! Especially from *ariannedavis*! I am so happy to hear that I can continue my exercise routine!:flowerforyou:

Nich0le

I have this, it actually runs in the family, all the women on my moms side have it. There are some simple remedies, but you need to be patient.

First, find a good orthodic, a high end shoe store should be able to put you into the right one for you, they run on average about $100.

Next, you need to stretch, easy way is to sit on the floor and point your toes toward you. Ice your foot after exercise. There is a brace you can buy at target for about $20 that will keep your foot in the right position but it is a bit uncomfortable. I also found an ace bandage at walmart that fits around the middle of your foot keeping your tendion in the right place (this is the cause of the pain). It was about $5 and it has actually been the best solution next to orthodics.

GEt off the treadmill and even the elliptical. You want to avoid pressure to the heal so stick to the bikes for awhile. It takes some getting used to but eventually your foot will be in a better place and getting on teh treadmill a few times a week will be realistic again.

There are some foot exercises that you can find on line and I recommend doing these, they are a bit odd but they work.

lessertess

I started having really serious pain in my heels. It felt like heel spurs or that I had somehow bruised the heel really badly. I was diagnosed with Plantar Fascitis. I've been given some stretching exercises and take an ibuprofen every morning. For the worse days, I ice it. I find that I have to vary my routine. I can be on the treadmill every other day or two and in between I use the elliptical and the bike. They allow me to exercise while putting less pressure on my feet.

See a specialist.. I've tried the arch supports and they actually made it worse for me. Although my local fitness shoe store had some great inserts that have helped a lot and were really cheap! The doctor did mention that there is a surgical option. I've not considered it because I didn't want to take the four to six weeks to recover before I could work out again.

Good luck and I hope you feel better.

kasuki

I had this same problem and my foot doctor told me to roll the bottom of my foot from my toes to my heal across a tennis ball. Just sit down on the edge of chair and place your foot (without shoes on) on top of the tennis ball and roll it back and forth. Believe me, it will hurt when you first start this program but you should do it a few times a day for 15 min. It took several weeks for the pain to completely go away. Meanwhile I had shoe inserts made and I have been painfree for over a year. Before this I would actually have to crawl around sometimes in the morning and evening as it was in both my feet and the pain was so bad it would even wake me up in the middle of the night.

hollychristine

I had this.
*ariannedavis* is right on. I also found that arch supports, massages, foot soaks, and rest did wonders. I wasn't able to work out my lower half for a few weeks, per my doctor, but I'm fine now as long as I continue wearing sturdy arches, and regular pedicures. (Pedicures are simply optional from the medical standpoint, but I just threw that in)

cp005e

I think everyone has covered it pretty well. I developed plantar fasciitis and heel spurs about 5 years ago. Stretching by rolling your foot on a tennis ball or a can (vegetables or soda) is good, also you can help stretch your achilles tendon (which is connected to the tendon on the bottom of your foot) by placing your hands on the wall and stretching out your heel to the floor behind you (you should be lunging slightly on your front leg). I tried the splint that you wear at night to keep your foot more flexed overnight, but it was just too uncomfortable - I would always end up pulling it off halfway through the night. Custom made orthotics are really the best thing. It will take a few weeks to get used to them, and they can be a little expensive at first (I think mine were $100-$150 after insurance), but they last for many years. I still use the same pair that I got 5 years ago and they are just fine. Until you start to heal, you will want to take it easy and ice your foot at night.

slieber

I have purchased an item called "FABs" - you'll need to google for it. It literally wraps around your arch and supports it while walking. I used it when I started to feel achy in that area, after I'd had a broken ankle in summer of 2006. I hardly use it now - only when my foot really starts to hurt (I do ballet).

What's good about it is you can wear it with any kind of shoe. It works much like arch supports. I have orthotics that my podiatrist got for me, after the ankle break, and I have an official splint (a boot splint) but I don't like to wear it as it can cause agony and lack of sleep (much like the others have said).

Try looking up the FABS though. I think they're worth it. :-)

ariannedavis

A couple things to add:

For everyone saying to "roll the foot", they are on track. A modification is to fill a 12-16oz pop bottle (sorry all you soda folks!) and freeze. Roll the arch on this to combine the stretch with icing. You can alternate this with the ice massage.

Second, if you are looking for an affordable orthotic option, buy a pair of superfeet insoles. We us them a LOT with our athletes with chronic lower extremity problems. You can probably find them online, and in most outdoor/sporting goods related stores.

Glad to help!

MiaEllie

Thanks again everyone! My foot is feeling a little better already! AND I can't wait to try the frozen soda bottle therapy!:happy:
Cheers,
Mia

jtintx

I'm reviving this thread instead of starting a new one. I'd like to know if you think this is plantar fascitis or something else. Went road running on Sat. Sun. I developed heal pain (where the heal meets the arch). Awoke last night to a very painful burning sensation in my foot. Sometimes walking on it causes more pain and sometimes not. But just sitting I feel this burning sensation in my foot. Is this PF?