Torn Plantar Fascia - I've tried everything! HELP!

email4jenp · July 2013

Back at the end of February, I tore my plantar Fascia on my left foot really badly (Heel spur) and I've done so much to help it heal (also hurt my right foot as well, but no where near as bad as my left) I have been to the Dr and to the physical therapist. I am doing what I am told to do. Usually I take 800mg of Motrin twice a day for 7-10 days and that gets rid of the pesky inflammation, but due to the tear this time, it has taken forever to heal. I have done all that PT has instructed me to do - I even got that foot thing that you wear to bed at night (that caused me sleepless nights because i am a belly sleeper so it didn't work out so well!) I've been icing it after working out or walking. I even went and spent $50 on the right special insoles. I've gone to the podiatrist who told me that my foot has a high arch, but because I am heavy, I am not flat footed - so even got insoles from him.

I am now going on 5 months with no relief at all. I finally went to a running store yesterday (I'm not a runner, yet) but this place measures your feet, watches you walk barefoot to see how your arches collapse, checks to see in which direction you pronate, etc... and then picks out shoes for you based on what your feet need. Turns out that my feet were a good fit for a pair of men's Brooks (I am a female!) I also ended up with a new pair of heat moldable arch supports by Montrail. At the time, the shoes fit great with the insole. I wore them all day yesterday and all day today. My left foot hurts WAY worse today than it has in months. Did I make a mistake spending $200 on the shoes and arch supports? The shoes were $160 - hands down the most I have ever spent on a pair of tennis shoes. The insoles were $40. The shoe place did tell me that I have 30 days to wear the hell out of the shoes and if I am not satisfied, I can bring them back and exchange for another pair. I'm wondering if my foot just needs time to adjust to better shoes?

And I'm begging for a remedy that i haven't tried yet? Something that works for you when this happens?

I do not want to stop losing weight - I do not want to stop working out. But it's getting to the point where I can hardly walk when I stand up!!

Any advice will be graciously taken!

Thanks!

Colbyandsage · July 2013

I had PF but not nearly as bad as you. It took lots of time to recover.. Ice and Motrin with lots of rest. Over time, it got better and I have ran several half marathons, training for a full.

My advice... Rest, ice, Motrin and patience. Take a few days off, rest then try the shoes again. Try this for a few weeks and if the shoes aren't helping at all.. Take them back.

(((Hugs))) hang in there! I used to get so frustrated that I would never been able to run. I kept at it though and here I am!

acpgee · July 2013

I've had PF with heel spurs. I was prescribed calf stretches and over the counter arch supports which got rid of the problem. The calf stretches which really helped were done as follows:

Place a cutting board on a book that is about 2 inches thick. Stand with your toes raised on it for five minutes at a time, a couple of times a day. I had this set up in front of the wash basin where I brush my teeth, as well as a spot in the kitchen.

onwarddownward · July 2013

I had pf and got insoles made by a podiatrist. He cast my feet and made hard plastic insoles. It felt like I was walking on tennis balls at first. It was $330 for the insoles. That was what Ins. didn't cover.

Good luck pf sucks. I'd return the new sneaks.

FlaxMilk · July 2013

Demand better help from your doctor and PT. Have they done any PT beyond exercises? (Ultrasound or electric stimulation?) Air cast to let it heal?

sarahc001 · July 2013

Try Hoka One Ones. I started wearing them when I developed a foot problem on a 24mi run. I had a friend who had torn her plantar fascia and was in a "boot" and nothing helped....I had her try my hokas and she couldn't believe how much relief they gave her. She ordered a pair and had them overnighted, and has been happy ever since.

They are a bit expensive, but if you order through roadrunner sports and become a VIP member (for $1.99 online) you get 10% off and can try the shoes for 90 days to see if you like them.

Good luck!

dmurray407 · July 2013

My husband has PF, tried new shoes, new inserts, stretches, anything he could do to avoid going to see his MD. He finally went to the doc who gave him a cortisone injection in his heel. He immediately felt better. When the lidocaine mixed in with the cortisone wore off it hurt quite a bit for a day or so. Now after a week and a half the pain is gone. Not sure if this would work in your situation but it might be worth checking out.

Docpremie · July 2013

I wear the Orthaheel brand of shoes & it has taken away all pain from PF. I wear Alegria shoes for work (I'm an intensive care physician & spend tons of hours on my feet.) For casual, I spend most of my time in Orthaheels flip flops, and for exercise, I wear the Orthaheel tennis shoes. They really fit into & fill your arch (I have a high arch), so they feel a little weird at first, but within a couple days, my feet felt fabulous!!! The Orthaheel brand was developed by a podiatrist.

nrz242 · July 2013

Anyone ever read the book "Born to Run"? or anything about barefoot or minimalist running? I get the idea from researching that changing the way you move when you walk or jog helps a lot more than orthodics or expensive shoes. I can't speak from experience since I've never had a foot injury, but my dad was a huge supporter of minimalist running and I've started jogging wearing Feiyue shoes, which are martial arts shoes, without any problems. Like I said can't speak from experience but I've read a hell of a lot of stories online (when I started researching footwear) of people curing Plantar Fasciitis with foot strengthening exercises that help reduce the amount of impact your body puts on the heel of your foot - I also have several e-books on the subject if you would be interested

FlaxMilk · July 2013

I tried the orthaheel and it makes mine worse. I wouldn't invest more money without guidance from your doc or PT.

ThriveAZ · July 2013

I'm a PF veteran, having dealt with this issue on one foot, then the other, over the past 2 years. Here's what finally fixed the problem:
1. Superfeet insoles. I use the green ones. Sore the first 2-3 days as feet adjust, then much better. Everyone's feet are different however, so you may have to try a few before you find the one that works for you.
2. Strassburg sock at night (Amazon.com). The plantar shortens at night and heals in a shortened position, then when you take your first few steps in the morning, you re-injure it. Best for the plantar fascia to heal in the lengthened position, which is what this sock does.
3. If neither of these work, see an orthopedic doc and ask him to prescribe the Dynasplint.
4. IMPORTANT: Before you get out of bed in the morning, pull the toes of your foot back to stretch the fascia, for at least one minute, before stepping on the ground. This will also prevent further damage and help speed healing.

Best of luck to you -- it will get better, I promise.

ssaraj43 · July 2013

Have you tried going barefoot whenever possible? Google it and see what you find on the subject. Some doctors/patience swear by others say definitely no. Some people use vibram 5 fingers. I'm sorry your going through this. I just wanted to put something else out there before you go the steriod or surgery route. Massage is good to,not as mean as the PT:-)

FlaxMilk · July 2013

Have you tried going barefoot whenever possible? Google it and see what you find on the subject. Some doctors/patience swear by others say definitely no. Some people use vibram 5 fingers. I'm sorry your going through this. I just wanted to put something else out there before you go the steriod or surgery route. Massage is good to,not as mean as the PT:-)

My doc says absolutely not on the bare feet. (FWIW, I hate wearing shoes and always took my shoes off as soon as I get home and put them on just before leaving, and I've got a killer case.)

spike90 · July 2013

I have had PF now for 4 months and I have tried everything as well. I got special made custom inserts for my tennis shoes that help when walking/exercising except for the fact that they make my foot sit too high in the shoe and give me blisters.

I wear the PF brace at night which make a huge difference when getting out of bed in the morning (if I don't wear it, I almost need crutches to walk). I know you are a belly sleeper so it didn't work for you. Stretches and calf raises are very important as well.

Mine is taking forever to heal and although it isn't as bad as it used to be, it is still painful and really a problem at work when I am in very high, non supportive heels. I have given up walking around barefoot and in flip flops for now (which is a huge adjustment for me).

I am thinking about trying the steroid shots in my foot to see if it will make a difference. You might want to talk to your doctor about it.

Best of luck for a speedy recovery

Loves418 · July 2013

Mine was not torn. I was using Voltaren Gel and it helped. I also found a website that said when you walk on the tread mill to make sure your arms swing naturally and to walk on an incline. I sent the article to someone else never heard back if it helped them. I can tell you following the advice from this article saved me I have been pain free for about 6 months now. I can look for it again if you want to read it. Again I did not have a tear. I also had inserts made by my dr. I love them, all they say on them is allied labs hybrid. My dr said NEVER barefoot. I have my sneakers on all day till I hit the shower then bed. My kids laugh they say moms eternal punishment being insneakers all day...hahha funny kids..NOT..:)

mewilmes · July 2013

Try Rock Tape. You should be able to get it at a running store or on-line. Are you able to keep your feet in a neutral position while you sleep? Maybe by sleeping with your feet against a wall. Good luck! PF is rough.

darwinwoodka · July 2013

Stretching before you get up might help. The best thing I've found for fascia and tendinosis pain has been Super Cissus. And yeah, it sucks, but -- rest.

email4jenp · July 2013

Thank you so much for all of your replies! I appreciate you retelling me your experiences and what has worked for you.

I do go to PT and in addition to the stretches, they do ultrasound - I am still not sure if that is actually working or not. Right now I've opted not to get the cortisone shot and my reasoning is since I tore the PF, if I get the shot, it masks the pain and I am worried about re-injuring it further if I push harder since the pain isn't there to stop me. I'm not at the surgery door stop yet either. I've had PF in the past pretty bad before, but not this bad. But I think I would have to endure this for more than a year for surgery (and I am just not a surgery person if it's really truly not needed, which I don't think it is at this point) I really need to lose quite a bit of weight, I know taking the weight off will help significantly, but I need to be able to walk and work out too! It's a catch 22!

I see a few things here that I will definitely try. I have not tried the rock tape yet and I will look into orthaheel and read some reviews. I know once I get my foot healed, I will be way more aware! I injured it walking 7 miles aggressively and not wearing the right shoes.

The Dr did suggest minimalist shoes - however, I can't do that while injured. I tried a pair on at the shoe store and there is no way I would wear them right now. I have such a high arch that it's just not for me. Maybe when I am at my goal weight and my foot has healed, it might be something i might be interested in trying out. I also never walk around barefoot (that causes so much more pain for me while injured and I avoid flip flops when I can (but we have pool, so I do use flips between the house and pool) and wear tennis shoes constantly out and about.

I'm always open to more suggestions!

Thanks again!

MinnieInMaine · July 2013

My gym buddy is finally on the path to recovering from a bad case of PF after a year of trying just about every option under the sun. What has really helped her is a combination of regular stretching and wearing specific shoes (birkenstock sandals in her case). For activity, stationary bike was the perfect answer. She could do the elliptical and some stair work too but had to be very careful about form and only lasted about 10 minutes before the pain got too bad to continue.

You say you stretch with your PT but have they given you a routine of exercise/stretches to do on your own?

A couple of other therapy options you may want to look into (either ask your current PT or find another local provider) is the Graston Technique and the use of Kinesio Tape. Graston can be a bit painful but the idea is to break up the scar tissue in that fascia which will allow for proper healing. I've had it done to my ankle after a bad sprain and to my shoulder (chronic issue) and it has helped immensely.

email4jenp · July 2013

Yep - I went to the PT for 4 weeks (one day each week) and they gave me a bunch of great stretches to do & tips for icing, etc... I love the PT. I do stretch before I get out of bed in the morning.

One thing I did yesterday and today so far (thankfully have been home and not super busy) is that I have iced my foot constantly. I made my own ice pack (2 parts water, 1 part rubbing alcohol) and I put it in a large zip lock bag (doubled up and sealed with duct tape! LOL!) and I like how that pack molded to my foot better than the other ice pack I was using. I want to say that I think I feel a slight bit better.

I am about to go for a walk though - just 10 minutes & ice it again and see if the constant icing helps.

mark511 · August 2013

I tore my PF like you. After a couple of years PF, I finally tore mine as well and was told by my doctor to stop stretching immediately! You will only make it worse he said. The stretching is for regular PF not if the thing is torn. At least until it has some healing time. I believe my tear was due to 5 steroid shots. Had I known that it there was a good chance of a tear from the shots I would have never got them. You would think the doctor would tell you that. The last one being so painful I could not walk for a day or two then I felt the thing tear. Now, I have got a small ball of scar tissue where it tore. I was told to roll my foot on a golf ball to break up the scar tissue but that that method seems to tear it or at least it feels like it is tearing again. If I use the inserts it just makes it worse and I have been to two orthopedic doctors. Honestly, I feel their science related to torn PF is not much better than it was in 1920’s mainly ending with a $100 charge and a pat on the back.

ngyoung · August 2013

I have been reading that you want to do the opposite that the shoe store did. Using insoles is weakening your muscles in your foot. Being barefoot and using zero drop minimalist shoes may actually help you better. They help you get back into a natural stride vs heavy heal padded and arch supported shoes that cause bad mechanics. Heel striking when running may be the cause of your heel spur and injury in the first place. Most places can give you something to treat the symptom but it doesn't fix the underlying cause of the pain. Since I switch to a zero drop shoe I took it slow walking then running short distances but I could definitely feel a difference in my feet and different muscles engaging in my calves. The arch on my right foot was giving me aches before and I was getting low arches which is what motivated me to look for what would be better. There are plenty of products out there to support them but none claimed to reverse the problem until I started looking at minimalist/barefoot running. That's when I started to see more testimonials and claims to actually reverse foot pain and arch problems.

Here's a site that gets more technical about it if you care to read:
http://naturalrunningcenter.com/2013/03/17/arch-foot-naturally-cure-plantar-fasciitis-meaning-artificial-supports/

Blitz_40 · August 2013

Turns out that my feet were a good fit for a pair of men's Brooks (I am a female!) I also ended up with a new pair of heat moldable arch supports by Montrail. At the time, the shoes fit great with the insole. I wore them all day yesterday and all day today. My left foot hurts WAY worse today than it has in months. Did I make a mistake spending $200 on the shoes and arch supports? The shoes were $160 - hands down the most I have ever spent on a pair of tennis shoes. The insoles were $40. The shoe place did tell me that I have 30 days to wear the hell out of the shoes and if I am not satisfied, I can bring them back and exchange for another pair. I'm wondering if my foot just needs time to adjust to better shoes?

I have worn dr prescribed & created arch insoles for years, for PF, but nothing like you have been thru though. I did the same sort of thing, went to a running store, got fitted, etc.....I can't seem to wear my Brooks with my prescribed insoles, they kill my feet. So I figured that maybe I just don't need them with this new shoe. Been about a week without & while my feet are somewhat better, my lower back is killing me. I have no idea if these are related, but I'm baffled and a little disappointed. Epsom salt soaks are my go-to when I need some soothing for my feet.

mark511 · August 2013

Pay attention to what ngyoung said on Aug. 16. I took him up and bought some New Balance minimalist shoes and right away my foot felt better and now a few days into them my foot feels much better. Those inserts the doctor was pushing on it only aggravated my condition. I am so glad I read his post!!!

Kezzanna · August 2013

I had the cortisone injection which hurt a lot and I got very little relief from. The exercises I did was balancing on my toes. Calf stretches, rolling a frozen water bottle under my foot while sitting on the lounge, rolling a tennis ball under my foot while sitting on the lounge, picking up marbles with my toes and putting in a plastic cup. The brooks trance women's runners were recommended, but they are about half a size smaller than regular runners, so I had to go up half a size. I had some trouble initially while my feet readjusted to being properly aligned. I also got the light feet socks which are meant to help support your feet. The orthoheel moraga sandals were my saviour also. I sometimes give them a cushion break and wear fit flops - which do cushion, but don't align your feet. And not walking around the house with no shoes - something I always did and apparently makes it worse. A friend swears by her Birkenstocks, but I've yet to try them. I haven't had any trouble in the last 18 months, but I do live in my sneakers and orthoheels ... With the occasional day in non- supportive shoes.

Kezzanna · August 2013

I should elaborate on the tip toe thing- slowly lowering myself up and down on tiptoe - even better if its on the edge of a step so you can go lower. I also used anti-inflammatries. If it makes you feel any better - the first pair of brooks trance runners I bought cost $289 here in oz. Subsequent pairs I've bought from overseas for between $100-$140. I know the scholl orthoheel moraga sandals (like supportive flip flops) have a new version out, but I can't remember the new name! They cost between $40-$90 in oz depending on where you go (jim Kidd is the cheapest here). I'm lucky that I can get away with sneakers at work. The shoes that you wear the most often need to be supportive and cushion. If you can bend them in the middle - they're no good. Scholl orthoheel also do other shoes, but I've yet to try the others. A friend buys their 'granny' looking shoes and takes out the insert and puts it in her sneakers. Light massage can help, but ensure its light! My partner would try and nearly put me through the roof cos he'd do it quite hard. If I wear non-supportive shoes for too long I do get a twinge and I know it's time to put the sneakers of orthoheels back on for awhile

YoBecca · August 2013

You may need to continue trying the shoes - i wouldn't assume they're bad yet. Pasting this from my reply to another thread asking for PF suggestions:

I've had if for more than 4 years, and had it under control for the last 2. These are the things that worked for me:

- Get a pair of (real) Birkenstocks. Wear them like house shoes - never walk barefoot, slip on your birks straight out of bed and wear them as much as possible. I wear them all the time unless I'm working out or at work. Don't get the betula line or any of the narrower spin-offs, just a classic Birkenstock.

- Get a pair of Birkenstock insoles and wear them in all your flat (non-high-heel) shoes - sneakers (not for working out, but daily kicks), loafers, boots, etc.. Birkenstock insoles fit in all flat shoe styles except for really skinny dress flats. They are pricey, but you can move one pair between all of your shoes.

- the birkenstocks & insoles provide awesome arch support and keep some of the weight off the center of your heels by redistributing it across your foot and to the edges of your heels. They are far more effective than soft insoles, which make everything squishy but your weight is still distributed the same way

- Get some Strassburg socks to sleep in. They are super unsexy, but they keep your foot flexed while you sleep and so that the facia can't get as inflamed. I've tried the cheaper CVS boot styles - the sock is better/more effective and easier to sleep in.

- stretch the minute you get out of bed, and before you go to bed. Downward dog is your friend.

-if you can afford it, see a physical therapist who does ART (active release technique) or Graston technique. I've tried a lot of methods, and these are the ones that have worked for me. The podiatrist was happy to give me prescription meds and squishy insoles and let me just live in pain - the PT actually helped me recover. My insurance covers PT, so I can go for just a co-pay- but otherwise it can get pricey. Look for a sports medicine PT, not just one that focuses on rehab exercises.

evileen99 · August 2013

I did every single thing mentioned here--cortisone, custom orthotics, orthaheel shoes, stretches, ice, ibuprofen, PT, you name it. You know what finally took caremof my PF? Surgery. I know you don't want to have it, but honestly, it was a lifesaver for me.

PeterDegenPortnoy · October 2013

I just came across your post and questions and read the entire thread. It seems to me that many of the answers ignored your original issue; that you have torn your plantar fascia. I am interested in this because I was just diagnosed with a partial tear of the plantar fascia (PF) and am very interested in learning how you've progressed in the past two months or so.

The podiatrist explained that, like a broken bone, a torn PF needs to be kept immobile to allow it to heal. But a key point is that this is a partial tear. Mine is in the part that connects to the big toe (the medial branch). Was your doctor able to characterize your tear?

To immobilize the PF, he has advised my to tape the bottom of my foot using a very specific pattern to pull the sole of the foot upwards, but not having the tape extend past heel or the ball of the foot. He asked me to come back after 6-8 weeks for a follow up. Did you have a follow up with your podiatrist? If so, what was the result? Do you feel the podiatrist answered all your questions and concerns?

I would greatly appreciate hearing how this has come along for you. Thanks

mom2jj · October 2013

I have the same issues as you. One thing I was told was that when you get new shoes and new arches you have to break them in by wearing them a little at a time. You might have worn them for too long a period. I started wearing mine an hour at a time until I got used to them.

judilockwood · October 2013

I got after moving heavy furniture upstairs - too much pressure on my foot from pulling upwards. I can sympathise, the pain is awful especially when walking. Dont know if this help- I couldnt get a doctors appt quickly so I decided to try and support the area where it hurt so I used athletic support tape binding around the front of the heel to pull it back and also around, over the top of the foot to support this, I found that this helped enough so I could walk more easily and after a few week the pain got better, no probs since.

Torn Plantar Fascia - I've tried everything! HELP!

Replies

Categories