Plantar Fasciitis .... please help!

jfan175

Stop all activity that requires your feet and go sit on the couch.

Avoid cortisone at all costs instead request ultrasound treatments.

If you hurt in the morning, sleep while wearing one of the PF immobilizers/boots/socks (google)

Use a vibrator hand massager every chance you get. Ultrasound and vibrators stimulate the flow of blood, which is what you want. Tendons and ligaments do not have the same blood supply that muscles have and so take much longer to heal.

After the pain leaves walk a few minutes daily in the grass while barefoot. You will have to slowly strengthen your foot. Depending on how bad your PF it may take a year.

PF didnt become an issue until the 1960's with the advent of new "improved, stability" shoes. The basic cause of PF is over use of weak feet...IE inflammation. In the future do not wear padded, motion control shoes are arch supports. Wear minimalists shoes and go barefoot every chance you get.


Why Barefoot Runners Have The Edge On Shoe-Wearing Rivals

Contributor:
Evan Hobbs Evan Hobbs
Tuesday, 18 May, 2010 - 16:04

Your foot is a marvel of 26 bones, 33 joints, 3 arches, and over a hundred muscles, tendons, and ligaments. For millions of years humans went their entire lives barefoot. Runners competed in marathons and even broke the 4-minute mile barrier wearing only leather slippers.

And then sometime at the end of the 1960s the modern running shoe was invented and suddenly our foot became deficient and could not function without arch support and heel cushioning. How did this happen?

http://www.voxy.co.nz/lifestyle/why-barefoot-runners-have-edge-shoe-wearing-rivals/1783/48973

I battled PF for years. I started working out barefoot last year and noticed an improvement. I then started going barefoot more often, then switched to minimalist shoes and that's all I wear now....and the PF is completely gone. You'll strengthen and increase the flexibility of all of those little muscles and tendons in your feet that have gone unused for so long. I don't think inserts or new conventional shoes are a long term answer for PF.

duluthian

It does seem that everyone has a different experience with PF. Mine was more in the back of my heel and I had to totally change my workout routine - I used to walk about 5 miles a day and I loved it, and when the pain started I ignored it and continued to walk thinking that I could "walk" it away, it became apparent after I hobbled home one afternoon that that would not work. I rested it and massaged it for about a week and then started a "walk indoors" routine. That definitely helped me as I seem to place my feet differently when I do a video as opposed to walking outside. I am almost to a year since I "hobbled" home, and have no pain at all. So I suggest you try to find a different type of aerobic activity for a while and then slowly, very slowly add your original exercise back in.

Wolffsohn

I had PF about ten years ago & went to a podiatrist who prescribed orthotics and told me to consider them to be eyeglasses for my feet; I would need them for the rest of my life. I obeyed & wore them all the time. They relieved the PF but it got to the point where I couldn't stand in the shower without my legs and feet feeling weak. That seemed wrong to me so I started searching on the Internet. I found the Sock-doc website and followed his advice about a year ago. The trigger point stuff that he shows you how to do works almost instantly to relieve the pain! My PF was caused by muscle imbalances from years at a desk job. I've been doing core strengthening exercises and I can go all day with flat shoes &no support or no shoes at all! I have started to add a l little jogging to my daily walk, with no pain. Even with the orthotics, I could never run without something hurting. You can do it too. Find & correct your muscle imbalances & go slow. Start with the sock-doc website. He has tons of information.

kristarablue2

dude, PF sucks. Couple things that can help, get GOOD shoes and when I say good, go to a specialty shop and be fitted properly. They will see how you walk and measure where your weight goes when you stand, then give you proper shoes. Don't go to a chain, they typically don't have employees that truly know how to fit and don't care. A running specialty shop usually will fit you correctly.

Second and this is for pain, take a 16oz water bottle and freeze it and several times a day put it on the floor and roll you arch on it, it feels so much better . Also a podiatrist may need to be consulted.

Good luck, I know how much that hurts

one more thing, you can cross train on the mean time on a bike

ReneeT4

I started having alot of pain in my heels that started about 3 weeks before my trip to Disney World last year. I couldn't even stand for long without alot of pain. If you've ever been to Disney, you know that the walking is pretty extreme (at least for a sedentary person like myself). I did some online searching and found Tuli's Heel cups. They make a regular one and a heavy duty one. I got the heavy duty one that fit great in my sneakers, but it wouldn't work in my dress shoes or other things. I ended up ordering a couple more pairs of regular ones--I keep the heavy duty ones in my sneakers, and use a regular pair for my dress shoes and keep another regular pair in my slippers. I can REALLY tell the difference when I'm not using the heel cups. I also do stretching each morning that really helps. I use a bath towel and wrap it around the top of my toes and pull it toward me while flexing my toes in the same direction. I do this for 20 seconds on each foot in the morning and it really helps. I know you can find other exercises out there too.

As for Disney, I did pretty well there. There were a few days where I had to take some breaks and just sit down for a while, and just do some stretching. I know that Tuli's heel cups may not work for everyone, but they have been a lifesaver for me. Also, they are not very expensive, and they are made in the USA, which is always a plus in my book.

I wish you well!

djwife03

I have this also! But in addition I Also have a bone spur in my heel that the plantar fascia keeps rubbing up against! So I do my stretches, roll my foot in a frozen water bottle and also wear a night splint. I have been told by a specialist that I could benefit from a tendon release but I'm wondering if I just got the spur removed, if would help?!! Plus it's a lot less invasive! The spur is the thing that hurts the most for me! And I walk on my heels so that makes it worse. I do have custom made orthotics I wear in my shoes with built in heel gels.

OregonLaurel

wow so much misinformation here...P.F. is easily CURED..I suffered for a year before I discovered 2 things....number 1..its the SHOES..you need a wider shoe with minimal support and very LITTLE arch support..this is key and you ABSOLUTELY MUST GET RID OF THE TRIGGER POINTS IN YOUR CALVES! anyone want to know more contact me..I have helped tons of sufferers free of charge..Its Sunday and have a great Blessed day
Kristian Rocco nyc

misinformation? maybe, maybe not! in my case I can tell you in no uncertain terms that minimalist shoes or barefoot running would NOT have been a positive form of treatment for my PF but I do agree that the calves need to be stretched, use deep tissue massage and given attention.

Wizard87

So many stories here. I had PF for years. For while I got cortisone, but that only helped temporarily. Then I got Thule heel cups, and they really made a difference. I didn't have any pain for years. Then I hurt myself playing in poorly fitting shoes, and the pain was back worse than ever. I stopped running altogether.
But today, no pain at all.
What I did was simple stretching, 5 times a day. The trick is that stretching your FEET doesn't work. What you need to stretch is your achilles tendon, calf muscle, and the entire back of your leg. Within a week of doing this, I just a little pain. So I tried running again and found out that the answer wasn't to run less, but more. When I went from 2-3 runs a week to 4-5, combined with stretching, the PF went away. I mean it is gone. Haven't had it in months now.

2aycocks

Sounds like you need a good Sports Medicine doctor. They can tell you what not or what to do. They can also refer you to someone like a good trainer or physical therapy person who can help with the exercises that won't hurt your feet.

Doodlewhopper

wow so much misinformation here...P.F. is easily CURED..I suffered for a year before I discovered 2 things....number 1..its the SHOES..you need a wider shoe with minimal support and very LITTLE arch support..this is key and you ABSOLUTELY MUST GET RID OF THE TRIGGER POINTS IN YOUR CALVES! anyone want to know more contact me..I have helped tons of sufferers free of charge..Its Sunday and have a great Blessed day
Kristian Rocco nyc

misinformation? maybe, maybe not! in my case I can tell you in no uncertain terms that minimalist shoes or barefoot running would NOT have been a positive form of treatment for my PF but I do agree that the calves need to be stretched, use deep tissue massage and given attention.

Seems this Kristian Rocco nyc may be trying to sell something; but to set the record straight, I dont think anyone has inferred that minimalist /barefoot running is a form of treatment for PF, but rather a means of prevention.

Modern running shoes weaken the feet and generally weak feet dont develop PF.

jfan175

I dont think anyone has inferred that minimalist /barefoot running is a form of treatment for PF, but rather a means of prevention.

Modern running shoes weaken the feet and generally weak feet dont develop PF.

I was absolutely inferring that minimalist/barefoot is a form of treatment for PF. I'm not saying go out and start running barefoot, but gradually work your way to going minimalist most of the time. I'm convinced that's what cured my PF, due to the strengthening and stretching of the muscles and tendons in the feet that have pretty much been immobilized for years by conventional shoes.

Doodlewhopper

I dont think anyone has inferred that minimalist /barefoot running is a form of treatment for PF, but rather a means of prevention.

Modern running shoes weaken the feet and generally weak feet dont develop PF.

I was absolutely inferring that minimalist/barefoot is a form of treatment for PF. I'm not saying go out and start running barefoot, but gradually work your way to going minimalist most of the time. I'm convinced that's what cured my PF, due to the strengthening and stretching of the muscles and tendons in the feet that have pretty much been immobilized for years by conventional shoes.

There is a difference between treatment & preventative. Rest is the treatment, strengthening the foot is the preventative.

kazlee66

Ive been suffering with PF for nearly a year and its almost healed. I stretch quite a few times a day, i at night roll my foot and heel over a golf ball, and i began walking barefoot. These have all helped incredibly and i rarely have pain now unless I've had a big day on my feet.
Stretching is important but as someone said above its not your foot you need to necessarily stretch always. I would put my toes against a wall to stretch the ligament out followed by calf and Achilles stretch
Good luck

kazzsjourney

I had it very bad...only thing that helped mine long term was to be fitted for orthotics. I havent had pain from them for a year or two

Swissmiss

Try stretching exercises with you foot before stepping on it. I had plantar fasciitis for about 5 to 7 years. It takes a long time to heal. It may have taken me longer because I am on my feet all day. Insoles that support your arch may help.

Karrie262

I didn't read through all the posts already written so this maybe repeated.

I had PF a couple of years ago and made a few changes. You shouldn't have to needlessly suffer from PF for years like many people have. I had it and did some research/talked with some people about it and found a way for me to get rid of my PF quite quickly.

Long term: your feet are weak, you need to strengthen them. Quit using cushioned shoes, orthotics, and crazy expensive brands and go for minimalist. Don't believe me? Read the book Born to Run--totally worth it (It's changed the way I live).

Short term: do feet strengthening work outs (google it and the exercises will pop up). These exercises are more stretches and grabbing things with your toes than anything else. I HIGHLY recommend getting a reflexology massage with a reputable therapist, as well as getting your feet adjusted by a chiropractor. I did both of these within days of each other and my PF was completely gone. In short, the tendons needed to be put back on "track" by the chiropractor and the lactic acid build up in my feet was rubbed out by the reflexologist. Afterward, it felt like I was walking on pillows--amazing! However, the PF will come back if you don't make changes in the way you treat your feet (see long term goal).

I hope this helps

Karrie

toyota

I have Plantar Fasciitis too, and I sold my Treadmill and got me an Elliptical, because walking on the Treadmill pounding my feet on the floor was bad for it, so with the Elliptical, I can get a great workout without my feet leaving the pedals which is better for my feet. You may want to invest in a Elliptical machine or a Gazelle.

BerryH

I'm a martyr to PF. Stick to low-impact workouts until you've recovered, Take ibuprofen three times a day even if it doesn't hurt to reduce swelling and encourage repair. Keep a bottle of water in the freezer and roll it under your feet for 15 minutes a couple of times a day.

When you're ready to get back to running, replace the insoles in your shoes with shock-absorbing ones. I'm a big fan of Sorbothane double-strike:

http://www.amazon.co.uk/Sorbothane-Double-Strike-Insoles-Grey/dp/B002EN2BTO/ref=sr_1_2?ie=UTF8&qid=1369131525&sr=8-2&keywords=sorbothane

Hope you feel better soon :flowerforyou:

catkayne

I have a combo of PF and Post tibial tendonitis. I replaced my Very flexible Running shoes with a pair of Brooks ghost runners. I also started working with a chiropractor that specializes in Exercise rehab. He worked into the scar tissue in my foot and calf muscle. Gave me exercises to do at home to improve flexibility in my foot and ankle. Its been about 6 months and I am back on the treadmill but not running on the road yet.

neandermagnon

I got plantar fasciitis after walking 10 miles through London (it was a sponsored walk). I have walked similar distances in the countryside many, many times and never had a problem. So I blame concrete.

If you have to walk/run on concrete, maybe get better shoes for it. Or walk/run offroad.