plantar fasciitis :-(
sarahselah
Posts: 13
I just started running and from what Dr. Google tells me, I believe I have plantar fasciitis. This is depressing because it's not like I was doing a lot at once, I was starting out slowly. How long should I rest? Should I just assume that I should avoid running? Find some other sport? I was just starting the ease into 5K app. I was in week two, and after experiencing some pain on my outer ankle with my normal tennis shoes, I switched to my Vibrams and they felt a lot better until I started having pain in my heel.
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Replies
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I changed my exercise, I now cycle and spin instead of the high impact aerobics I was doing when pf flared up first time.
Stretching is really important with pf, see a podiatrist as suggested above.0 -
I've had plantar fasciitis for 3 years and have now learnt to live with it. I go to the gym every day but only use the treadmill twice a week. If you can, invest in a good pair of Nike air trainers. They are not cheap but they really help with this condition, I can walk for miles and not suffer now x0
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Ditch Dr. Google and see a real doctor.0
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I was in the second week of couch potato and ended in the same position with pf. Has taken from July to January to be able to walk without pain. Will be avoiding running ever again! Went to a podiatrist found out I needed arch support and she gave me some exercises which you can find on the Web eg calf stretch0
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I had it years ago. A doctor recommended twice daily stretches, and they very quickly worked. It was completely better within a few weeks. If it currently is painful, I wouldn't run. However, once it heals you can resume your running. I run, and have not had any issues since. Vibrams may not be the best show for you...a shoe with a higher heel might take some of the strain off...but you need to be the judge of that.0
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When I started a job with a lot of walking, the PF hit hard and fast, and it was crippling. See a doc or podiatrist asap, get inserts. Stretches that stretch the arch helped me a lot: heels off a stairstep for calf/arches, having a towel at bedside to put under the ball of my foot and pull back before ever putting my feet on the floor every day, and runner's lunge stretches helped over time.
My pain was in the arch of my foot, though, as opposed to the ankle. Dr. Google is usually not your friend.0 -
Ditch the vibrams until this gets better. You need more support.
Get good arch-support insoles. You do not need expensive, custom orthotics. But you do need supportive insoles. Once upon a time, they recommended Spencos. I am sure that Dr. Scholl's has some appropriate for athletic shoes. BEST: I like Superfeet. They cost about $35. When my injury was really acute, I used to wear them in ALL my shoes. Now I just have them in my running shoes and my tennis shoes.
Then you need to stretch, stretch, stretch! Every day. A few times a day.
This problem will get better. But it requires diligence.
The best stretch I have found is the one outlined in the handout here:
https://www.urmc.rochester.edu/ortho/foot-ankle/_documents/plantarfasciitisteachingsheet.pdf
The guy who developed this stretch took about 90 people with PF that had not gotten better with everything else they had tried and had them do this stretch. These people had all had their PF for over a year. He had almost 90 percent of them greatly improved in 12 weeks. The results were dramatic and they have been dramatic for me.
I do the stretch by kneeling down on the ground, with the bottom of my toes flat on the ground and the sole of my foot pointing at the wall behind. You should be able to feel the stretch. If not, skooch back just a bit until you do.
Good luck. you can look into the night sock too, if you wish.
If you get the insoles you should be able to continue running while it heals.0 -
I was staring to get it.
Google stretches for it. Also, rolling your feet on a golf ball is good.0 -
I had it. Too much running and nothing helped except staying off it. Until I bought a set on insoles for arch support. They can't be the soft ones that collapse and absorb the shock of impact but rather the stiffer version that keeps your arch up. They are not always easy to find but as soon as I got them...I was back on my feet!0
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sarahselah wrote: ».... until I started having pain in my heel.
That doesn't sound like pf, I'd anticipate much more awareness of the soles although heel pain can be part of it. Unusual to be the only pain point. It sounds like you need to get a proper shoe fitting to identify the most appropriate type of shoes for your running style.
That said, rest until the pain goes.
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If the pain in your heel is right where the pf attaches into the heelbone, it could be pf, yeah - bummer. See a doc. Support those arches! Ice and stretch. I wouldn't keeping running with pf for fear of making it worse/eventually creating heel spurs (basically just calcium deposits from the body trying to heal the tears at that attachment location). You definitely don't want heel spurs. Sorry - hope you heal quickly!0
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Find someone that specializes in Precision Neuromuscular Therapy (PNMT), which uses precise soft-tissue manipulation techniques for pain and dysfunction caused by misalignment of the body by the muscular-skeletal system. If you find someone good, it can be cured within a couple of treatments. Try this before all the other remedies out there. You will be glad you did.0
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My doc sent me to a local shoe store. They take you outside and have you run, walk, and jog up and down the block (In front of everyone because its downtown!). They then fit the shoe to you. If the shoes don't work, you return them for another pair. The return window is about 3 weeks because you can't tell if a shoe is going to work till at least the 2nd week after you break it in some.
It took about a year for my problems to go away. Its been 5 years with no pain, but I only wear shoes from that store 95% of the time. One time my shoe was discontinued and the new ones they gave me didn't work out. Return was not a problem. I do have to replace the shoes when they break down. I'll feel it in my foot. I have one pair for running and another for every day use.
I tried insoles, but the shoes are so comfortable that I don't think I ever gave them a fair trail period.
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I had PF, but got rid of it. Go to a running store and explain that you have PF. Ask which shoes are best for it, and then get Superfeet orthotics. The running store can help you figure out which ones to get. I have high arches, so I wear the green Superfeet, which are the highest/most supportive. Then, get a prescription for physical therapy. If you can, find a PT who specializes in Astym, which cures 90% of PF cases. If you can't find an Astym specialist, then look for a PTwho does Graston. Between 2 months of PT and the right shoes/orthotics, it should make a major difference.
Don't just wear the orthotics when running. Wear them all the time. I even have Superfeet orthotics in my slippers. And start wearing supportive shoes all the time. Ballet flats or slip ons are the worst, as the foot has no support. I get supportive shoes at places like Foot Smart and The Walking Company. But, I wear my running shoes most of the time.
My physical therapist recommended freezing a bottle of water and rolling my arch and heel over it every day. She also recommended rolling my arch and heel over a golf ball, concentrating on sore spots. She also prescribed stretches for my calves. Look up plantar fasciitis stretches. There are plenty on YouTube.
An orthopedist recommended a cortisone injection. It worsened the condition and made it unbearable. So I switched to a physiatrist, which is a doctor who specializes in injury rehab. He referred me to PT, which made such a difference. He is also the one who recommended the Superfeet orthotics from the running store.I also used a night splint.
The PF has never come back.0 -
Orthotics could very well be the answer. Everybody's feet are different, so you should ask your doc about custom made ones. If you go the orthotic route, do that step before you buy expensive shoes. I suggest this because you will need to pull the arch/cushion inserts out of the shoes you wear in order to ensure the orthotics are the proper amount of correction. Some shoes have the arch built into the shoe itself, which would result in an overcorrection of arch support. So - go to the doc first, in my opinion. (My own husband doesn't listen to me about this and has tried all the OTC arch supports ... seriously, just go to a doc who is familiar with orthotics, IF you and your doc determine that is the direction you should go in. For what it's worth, I used to work at an orthotic manufacturing company, offering customer service/troubleshooting with the docs about their patients' experiences with their orthotics. It doesn't make me an expert, but I do know a little about it.)0
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Just to add my 2 cents worth... please get a proper diagnosis. Mine was so bad that I could barely walk - literally and I was in severe pain. Once confirmed, I found stretching and icing (rolling my foot over a frozen water bottle) is key as well as proper footwear with appropriate arch support. I found Orthaheel shoes to be my lifesaver. No more walking barefoot for me. For my existing sneakers, I found Orthaheel insoles fit great inside (after removing the liner) and offer me the arch support I need so I can stay active. I purchased them through Amazon.com. Good luck to you. I know how painful it can be, but it can be managed well.0
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First, see a podiatrist to make sure it's PF. I've PF for years and there were times when I could not walk because of the pain. After several cortizone shots, rest and physical therapy -- plus switching to shoes with great arch support and orthodics -- I'm now able to walk well. I still do my stretches and PF exercises daily. I walk 5-8 miles every day with only occasional flareups.0
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Hello! I am a marathoner and suffered from PF a few years ago. I was on/off running for about a year. I would stop running for a month, and then it would just flair up again. Honestly-hands down best thing I EVER did for it-was switch my shoes. Mizuno Wave Riders or Inspires. Do NOT run in anything else! I got PF wearing Brooks. Asics were bad for me too. Also-your regular walking shoes HAVE to be supportive. No flip flops or heels or non-supportive flats. I wore strictly Aerosoles, and never had a problem ever again! I have converted many friends to Mizunos!!! Swear by them!! Hope that helps
Good luck. 0 -
Had it twice in last 10 years. No fun. Both times took several months to go away. Arch support, icing, not running (until healed) and see Podiatrist for possible cortisone shot (instant relief for a bit but NOT a cure). STRETCH, STRETCH, STRETCH those calves before running!
OH YEAH! You'll know for sure if it is PF if when you get up in the morning and it is real sore to walk on for a bit until you "break it in" and it gets better/livable.0 -
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Get a nighttime foot brace and wear it. It is about $30 from Amazon.com. I have had great relief using then ( I got one for each foot).0
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My dad has flare-ups of this when he was doing multiple physical jobs in his 40's for awhile, he was in bad shape for months. I'm showing some of the early signs too, so I keep my calves and feet stretched to avoid the painful twinges. I'm barefoot around the house, but never go any significant distances or exercise without good supportive shoes.0
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Ugh, I've had it twice. I vote for don't run at all and swim or cycle instead.0
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Find a podiatrist--and if you can find one that specializes in sports related conditions that's even better. Find a store that specializes in working with runners--NOT places like Dicks Sporting Goods or Athletes Foot, Foot Locker, etc--those stores just want to move shoes, not consider what you might need according to your foot structure and running habits. I agree that physical therapy, particularly a therapist that does ASTYM treatments could be very beneficial; at least it really helped my Achilles tendon issues. You will likely need stretching and some type of orthotic and rest-to keep running is not a good idea in any way right now! An anti-inflammatory medication might also be indicated.
I think the key is getting the help of a good podiatrist, he or she can then help you with all the varied items that might be needed to treat and alleviate your situation. Good luck!0 -
I had it for a year, at it's worst I was crawling around the house and wasn't working. After being off for about 8 weeks, I started getting a little better. Arch supports, good pair of Brooks Adrenaline shoes, rolling my feet on a rolling pin, ice, hot water, and epsom salts, and def. check out this website!!!! https://www.facebook.com/PlantarFasciitisSurvivalGuide0
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Arch supports are essential. Good shoes all the time whilst its painful. Pain management until it settles.
Avoid distances without support. I have no idea whether you can run again for exercise.
My plantar fascitis went away with the above and weightloss. Currently a couple of years since I had it. I swim.
Its caused by the ligment in your foot over stretching as you push downwards (gravity etc.) because of arch dropping and or foot position ie shoes correct it.0 -
OH YEAH! You'll know for sure if it is PF if when you get up in the morning and it is real sore to walk on for a bit until you "break it in" and it gets better/livable.
To be fair, this can also describe Achilles tendinitis--insertional AT can manifest as heel pain pretty similar to when PF shows up that way.0 -
Orthotics could very well be the answer.
If the shoes are right there shouldn't be a need for orthotics.
I'd suggest that in this case switching to a minimalist shoe appears to have caused a problem but it's not clear what that problem is. It could be PF, although from the meagre description of symptoms I'd say that's less likely than other issues, that orthotics could exacerbate.
As many are saying, the originaor should get a proper diagnosis.
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The best thing I did was get to the GP, then the podiatrist for orthotics and exercises. I took up dragon boat paddling for cardiovascular fitness as bush walking was out for about three years in my case.0
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