Plantar Fasciitis - HELP

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TravelBear87
TravelBear87 Posts: 98 Member
in Fitness and Exercise
Hello Everyone!!

I'm suffering with plantar fasciitis and I don't know what to do! I'm a runner and love to exercise but this horrible thing wont go away. Can anyone offer any advise or tips to help it heal and FAST! I have a few races coming up.
Thanks in advance :)

Replies

  • slinke2014
    slinke2014 Posts: 149 Member
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    when you are running do you have more of a heel strike? I have plantar fasciitis as well. I had to teach myself to have a mid-foot/ball of foot strike when I run and it completely alleviated the pain for me. I need special inserts or orthopedic shoes for everyday walking around though.
  • micheledavison39
    micheledavison39 Posts: 821 Member
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    I ended up doing a number of things to alleviate mine. Rolling my foot on a 2lb weight (using the head to massage the tight spots), filling a 1 liter bottle with water and freezing it and then rolling my foot over it for 15-20 minutes every night before bed and then sleeping in a plantar fasciitis "boot". Massage helped too, the massage therapist worked not only on my foot but also on the ankle and calf. Took about 3 weeks to be mostly pain-free and another 3 to be totally pain-free.

    Good Luck!
  • TravelBear87
    TravelBear87 Posts: 98 Member
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    Hey thanks for the replies! Much appreciated. I will try both of your tips. The pain for me is more on the outer edge of my foot which I believe is the least common area affected when it comes to plantar fasciitis. I actually think I need new shoes, my running partner said she noticed me foot rolling with my right foot and the next thing, a few days days later .....it hits. I also notice a strange sensation in my foot when I move it, almost like a squeak and my ankle swells from time to time. I've had the pain over a week now and some days it's bad, other days a bit better.
  • gentlygently
    gentlygently Posts: 752 Member
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    Mine stopped when I took up swimming.... Stretches the correct muscles I think.
  • kirstym1108
    kirstym1108 Posts: 46 Member
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    I saw an excellent podiatrist who specialised in sports related foot problems, I now have amazing orthotics that really help; rest, non-stop icing and stretching as advised by him helped too. I also saw a physio on his advice where I had acupuncture, I knew someone who swore it helped her PF; I thought it was very good too. Massaging my arch with a hard tennis ball too, that was amazing. I've not started running yet after a year due to other issues but walk a lot and have no issues.
  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    TravelBear87 wrote: »
    I'm a runner and love to exercise but this horrible thing wont go away. Can anyone offer any advise or tips to help it heal and FAST!

    Healing PF fast? Good luck with that. What do you think caused it? And how do you know it's PF? Does it hurt more when you get out of bed in the morning?
  • jgnatca
    jgnatca Posts: 14,464 Member
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    Here are some exercises.
    http://www.athletico.com/2012/05/09/plantar-fasciitis-solutions/
    When I get this pain, recovery is never fast. Don't skip on your stretches, even after you recover.
  • TorontoDiane
    TorontoDiane Posts: 1,413 Member
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    I had it really bad could hardly walk.. injection of steroid worked for me... but does not always and steroids are no that great.. but it allowed the pain to go away.. and I have only had two injections in 5 years .. oh and memory foam insoles fantastic
  • gdyment
    gdyment Posts: 299 Member
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    If you really have pf full recovery is a year no running. Start early the counter starts over. Get checked out.
  • lorrpb
    lorrpb Posts: 11,464 Member
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    Follow your own advice and get some new running shoes and orthotic inserts that meet the needs of your feet.
  • circae
    circae Posts: 17 Member
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    Stretches for the calf and rolling on a frozen gold ball really helps. Be consistent. Also check into the Graston technique with a physical therapist. I've suffered with PF for over three years now and within a month being consistent and doing Graston I am finally pain free. I feel like it's a miracle. Looking into getting a massage stick to help roll out the calf muscles. It's the only thing I can come up with that might simulate the physical therapy I had done. Good luck!

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