Plantar Fasciitis .... please help!

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Replies

  • jfan175
    jfan175 Posts: 812 Member
    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
    Doodlewhopper Posts: 1,018 Member
    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
    kazlee66 Posts: 25
    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
    kazzsjourney Posts: 674 Member
    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
    Swissmiss Posts: 8,754 Member
    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
    Karrie262 Posts: 152 Member
    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
    toyota Posts: 33 Member
    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
    BerryH Posts: 4,698 Member
    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
    catkayne Posts: 5 Member
    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
    neandermagnon Posts: 7,436 Member
    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.
  • conniemaxwell5
    conniemaxwell5 Posts: 943 Member
    Depending on where you live, try to find a physical therapist or chiropractor that practices dry needling (it's not approved in all states). It's similar to acupunture but targets differently. If you can't find dry needling in your area, I would suggest acupuncture.

    I had a terrible case of plantar fascitis 2 years ago and ended up walking with a cane. I went to my physical therapist and he did 6 or so sessions of dry needling on my feet and calves. I had relief after the first treatment and could walk without the cane. Each treatment I was progressively better and I haven't had a relapse since.

    If you want more details, you can private message me.
  • rjc0914
    rjc0914 Posts: 28 Member
    Superfeet insoles...they are stiffer than he gel ones you see everywhere. Got a some a couple of years ago and started wearing them in all my shoes and within a few months it was gone after 2 years of suffering with PF. Do your stretches too!
  • CCCWHACKO
    CCCWHACKO Posts: 2
    Do you stretch BEFORE you get out of bed in the morning?? Also, wall stretches as soon as you get out of bed worked for me in the past. I had it so bad that I actually was given a cortisone shot in the bottom of my heel. I will NEVER do that again, by far the MOST painful procedure. SO, I have to stretch and stretch some more.
  • WVprankster
    WVprankster Posts: 430 Member
    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.

    I'll vote for both treatment and prevention, but only to a point. I've been exclusively minimalist for over a year. I had PF for awhile before making the switch, but I did so gradually, over a period of close to four months. As my minor leg and foot muscles strengthened and stretched, the PF lessened, and then went away.
  • kerrigbell
    kerrigbell Posts: 23
    Thanks to everyone who responded. I am currently resting, icing, wearing a boot on and off during the day, doing some trigger point massage, stretching and rolling a tennis ball under my foot three or four times day. Since I posted, I have seen a slight improvement. Will continue to rest for a couple more days and then hopefully ease back into exercising. I am also hoping to get to a running store within the next couple of days to see if I can get fitted for a good pair of shoes and speak with an "expert" in shoes. Maybe the worst is over...although I think I'm going to have to be very conscious of it and not overdo when I feel it coming on again. Thanks again...I really appreciate all the suggestions and advice.
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    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

    Hello Karrie.

    Born to Run was a great read and I hated for the book to end, I wanted more. It changed the way I run as well. I am running in NB Minimus, and though not happy with the quality, love the shoe. I am interested in the Merrell Road Glove.

    What shoe are you running in?
  • acpgee
    acpgee Posts: 7,963 Member
    I saw a podiatrist who gave me arch supports (off the shelf, not custom made) and prescribed stretches for the calf muscles. That pretty much took care of it.

    If you have access to a gym there is still a lot of exercise you can do with a raging case of PF. Rowing machine, stationary bike, weights, swimming. Or just biking outdoors.
  • jqh23
    jqh23 Posts: 311 Member
    Definitely get some orthotics and new shoes!
  • kerrigbell
    kerrigbell Posts: 23
    [/quote]


    Born to Run was a great read and I hated for the book to end, I wanted more. It changed the way I run as well. I am running in NB Minimus, and though not happy with the quality, love the shoe. I am interested in the Merrell Road Glove.

    What shoe are you running in?
    [/quote]

    A friend of mine just sent me Chi Running, which is quite intriguing. Is it similar to Born to Run? I am currently running in Nike Free shoes.
  • jennyrebekka
    jennyrebekka Posts: 626 Member
    There is misinformation about causes and cures for PF - - even amongst people in the medical community. What works for some, may not work for you. The very best thing you can do is develop a relationship with a physical therapist or a podiatrist - one who really cares about getting your pain level manageable.

    I suffered for 8+ yrs - have it in both my feet. For me, nothing short of surgery worked...I have had surgery on both feet now...and am able to mostly be pain-free now...........but for most people, ice, elevation, rest, good supportive shoes, orthotics, time, luck.......or a combination of all of these will help.

    Ice works short term to NUMB the pain - - and sometimes this is all I needed to get me at least in the frame of mind to do SOME exercise (water aerobics...nothing full-weight-bearing). A night splint that i found super comfortable and somewhat effective was www.thesock.com

    GOOD LUCK and hang in there - - hope you find a good PT or podiatrist to help you get pain free!!!!!!!!!!!!!!!!
  • Nutella91
    Nutella91 Posts: 624 Member
    thought i had it a few weeks ago it freaked me out!! *sending love*
  • kristafb
    kristafb Posts: 770 Member
    Ive suffered with PF for a couple of years and until recently could barely walk first thing in the morning. I couldn't afford expensive orthotics so I ordered ones I saw online called Walkfit. They have changed my life!! I'm now doing the C25k program and can run for the first time in years. I'm not saying they will work for everyone but they certainly worked for me. Also fill a small pop bottle with water & keep it in the freezer, this works wonders when you roll your arch over it, especially after exercise. good luck, I feel your pain. :(
  • bullsfan22
    bullsfan22 Posts: 104
    Swimming. Been the best solution for me. My doctor recommended low impact like elliptical and swimming for both PF and heel spurs I have developed because I was too stupid to go see the doctor in the first place. Now the heel spurs hurt more than the PF.
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member


    Born to Run was a great read and I hated for the book to end, I wanted more. It changed the way I run as well. I am running in NB Minimus, and though not happy with the quality, love the shoe. I am interested in the Merrell Road Glove.

    What shoe are you running in?
    [/quote]

    A friend of mine just sent me Chi Running, which is quite intriguing. Is it similar to Born to Run? I am currently running in Nike Free shoes.
    [/quote]

    Though Ive heard about "Chi Running" I havent read it, but since you say it's intriguing I guess I will put it on my list. "Born to Run" is entertaining, informative and insightful. It is one that I will read again.

    Seems there are a lot who are running in the N Frees & I havent heard anything negative, which speaks well.
  • Swissmiss
    Swissmiss Posts: 8,754 Member
    I haven't read all the replies but I don't think that I saw anything about how this comes about. Did everyone's PF come on by itself? I remember when mine started. I was in a hurry and simply stepped wrong on my left foot. Instant pain that continued for a long time.

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