Plantar Fasciitis - Anyone ever had this? Could use some tips!

  • Posted by a hidden member.
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    Oct 11, 2011 12:41 PM GMT
    I haven't worked out in at least three weeks now because I was told it could aggravate it. I filled a large soda bottle with water and froze it and frequently sit on the sofa with my feet on that to keep the inflammation down. I also bought that stupid sock thing you wear at night. If any of you guys have any real experience with this, I'd love some advice.
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    Oct 11, 2011 2:24 PM GMT
    This injury can easily turn chronic. My best advise to you is stop everything that aggravates the condition.

    Always wear supportive comfortable shoes. Never go barefoot,not even to take a piss in the middle of the night. I idea is to avoid the micro tears that come with over stretching the tendon.

    You must stretch all other foot and leg muscles. Most important achilles tendon and calves.

    Wear your night splint.

    Massage the tendon every chance you get or better still get someone else to do it.

    This isn't the worst tendonitis you can have, but it can slow you down for sure. Don't be scared of an injection.Cortisone under ultrasound is an excellent treatment for inflamation. Just keep up preventative measures after the shot.

    Best wishes.








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    Oct 11, 2011 2:37 PM GMT
    Stretch your calf muscle aggressively.
    Strengthen your anterior tibialis.
    Evaluate your footwear for proper fit. Orthotics are usually necessary.
    Ice bottom of foot with frozen water bottle 2-3x daily.
    Wear night slint while sleeping.
    Wear arch support brace or Nike arch support sock while working out or prolonged walking/standing.
    Never go barefoot, wear flip flops or sandals.
    Hope this helps.
    Email me if u have any ?s.
  • Posted by a hidden member.
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    Oct 11, 2011 2:40 PM GMT
    I had this on both feet and it was awful. Here's what I did and it stopped.

    Stop with any high impact on the bottoms of your feet.

    Go to a specialist and get orthodics.

    Roll a tennis ball around on the bottom of your foot especially in the morning- even though this is agonizing and unbearable.
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    Oct 11, 2011 2:50 PM GMT
    GO TO THE DOCTOR.
    kthxbai
  • NHsports

    Posts: 52

    Oct 11, 2011 3:11 PM GMT
    I had it and I would always roll a golf ball under my feet for as long as I could in the mornings and at night. The best relief for me was a footbath in Epsom Salt.
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    Oct 11, 2011 3:15 PM GMT
    Custom orthotics in all of my shoes helped a lot. I have them to this day.

    They take a few days to get used to them, but you should notice a big difference.

    The expensive sock you bought, you could have done with a large tube sock modified as well.

    I took / had prescribed a mild inflammatory. Tramadol that helped with the overall pain as well.

    To this day though, I have no stretching capabilities of my feet. I have between 0 and 1 % flex .. the Podiatrist was wowed by it!

    Good luck,
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    Oct 11, 2011 3:22 PM GMT
    I had plantar fasciitis in both feet in 2007-2008 from a running injury. I did everything possible: cold laser therapy, sonic therapy, the golf ball, the frozen water bottle under the foot, the Stassborg sock, stretched my calves as much as possible. In the end, I think just giving my feet time and rest was what they really needed. I didn't run for over a year.

    In the meanwhile, the advice to never walk barefoot or in flipflops is solid.

    Take care of things now and don't let it get aggravated. I think mine persisted so long initially because I didn't nip it in the bud when I could've.
  • BlackBeltGuy

    Posts: 2609

    Oct 11, 2011 3:34 PM GMT
    believe it or not those new sketchers that look like ortho shoes work after a month a lot. the "shape ups"
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    Oct 11, 2011 3:43 PM GMT
    I could see those terrible shoes, stated above, actually helping. :3

    I would avoid shoes with overly raised heels, some basketball shoes, running shoes and boots overdo the heel.
    Anything to get you for going though a natural range of motion will help actually fix the problem.

    I used to have the same problem. I fought mine off by dragging a weighted sled behind me while barefoot. I would say I was cured w/ in a couple weeks. Most people wouldn't access to this though. Barefoot isn't bad in this situation.

    The pt exercise were you put a towel on the floor in front of your foot and drag it toward yourself, using toes only, does seems to help as well.
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    Oct 11, 2011 4:15 PM GMT
    1. get orthotics in your shoes
    2. when it flares up use a strong anti-inflammatory (advil doesn't cut it) recently i had a bad flare up, i used celebrex (Rx) .. went away in 24 hours.. seriously..

    it's my protocol for when it happens. I had a bad case of it years ago while on holidays and had to end up in cruches, so painful to walk.. now i know better.
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    Oct 13, 2011 11:37 PM GMT
    BAMF saidGO TO THE DOCTOR.
    kthxbai



    My friend is a sports medicine doctor and he's already looked at it. I created this thread to see what worked for others. He told me to wear the night socks (which are not working.) My feet slip down in them while I sleep. I'm icing them with the frozen plastic bottle and doing the stretching but they really don't feel any better. After reading about footwear, I saw that most people recommended Kurus Footwear for this condition. Sorry, I just can't wear that Sketcher's Shape Up thing! So I just ordered these -> http://www.kurufootwear.com/aalto-chukka-100901
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    Oct 13, 2011 11:56 PM GMT
    Not plantar fascitas, but my arches get really tight and sore....overworked maybe. Orthotics from the doctor (not custom) were crap -- too mild. I got a set from a drugstore that came with two sets of soft rubber inserts...one low and one high. I use both inserts. Seems to help. Plus kneading, high-power, rolf-like foot rubs to relax that band of tissue that forms the arch feels like heaven.
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    Oct 14, 2011 5:23 AM GMT
    Calve stretching, gastroc, and soleus, stretch them at angles as well.
    You can roll your foot on a lacrosse or tennis ball roll.
    Take a towel, and gather it up with your foot. That helps to strengthen the underlying toe flexor muscles.
    biofreeze or similar is good for pain relief.
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    Oct 14, 2011 5:31 AM GMT
    I've had it for the past 4 years. At it's worst, I could not walk and had to quit tennis for a year.

    1. NEVER walk around barefoot.
    2. Wear orthics in your shoes. I used some that were highly recommended and relatively inexpensive called Superfeet (blue version). This significantly eased the pain.
    3. Rest. I wish I would have done this in the first place. It probably would have saved me a lot of pain and disappointment.

    Good luck.
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    Oct 14, 2011 5:41 AM GMT
    All good advice from previous responses. Best is DO NOT WALK BAREFOOT! I know it F'in sucks. Started 10 years ago and it comes and goes. I gave up trying to get back to road running. Run in the pool? Awesome workout. Ride a bike? Good luck.
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    Oct 14, 2011 5:53 AM GMT
    When the problem started were you wearing shoes or barefoot? Obviously you were wearing shoes.

    I've never heard of someone with this problem from walking around barefoot too much. You were wearing your current shoes and moving the way you are used to and that's why this happened. The posters who talked about not going barefoot with PF are just adding that in because it hurts to go barefoot with PF.
    I
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    Oct 15, 2011 1:24 PM GMT
    effen saidWhen the problem started were you wearing shoes or barefoot? Obviously you were wearing shoes.

    I've never heard of someone with this problem from walking around barefoot too much. You were wearing your current shoes and moving the way you are used to and that's why this happened. The posters who talked about not going barefoot with PF are just adding that in because it hurts to go barefoot with PF.
    I




    I make my living as an artist. I normally paint sitting down, but I've had some very large commissions to do lately so I've had to stand up to paint this past summer. I put a table between me and the easel for convenience, however looking back I think the fact that I had to lean forward slightly to paint over that table may have been the root cause of trauma. But not really sure. Other than that, nothing was different.
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    Oct 15, 2011 1:31 PM GMT
    I had just a mild case of it. I did the stretch where you place the ball of your foot on a step, stand on that leg, and drop down. (Not describing it well.)

    I also found this, but I haven't tried it:

    http://sportsmedicine.about.com/b/2007/01/05/new-stretch-decreases-plantar-fasciitis-pain.htm
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    Oct 16, 2011 12:33 PM GMT
    Yoga.
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    Oct 28, 2011 10:45 PM GMT
    I welcome any advice on this as well for me. I don't know if I have PF, or what I have... but since people are giving their own experiences... My feet have been killing me for a few weeks, ever since I got back into my crossfit sessions a few weeks back.

    I have extremely flat feet. My crossfit coach is big on doing a lot barefoot, or in vibrams. I must say I do all my oly-lifts better without shoes - even my double unders (jump rope)... can't do DUs with shoes on. I know when I am lifting, my coach wants me to focus on keeping my knees from going in so I can keep my arch lifted and knees separated, but what about when I run?

    For those who are huge vibram enthusiasts, are any of you stuck with flat feet?

    Sorry if my question de-railed ... seems to go with this thread (my feet are really killing me today as I am wearing new nikes with high arches...ugh).

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    Oct 28, 2011 11:04 PM GMT
    Scruffypup said
    effen saidWhen the problem started were you wearing shoes or barefoot? Obviously you were wearing shoes.

    I've never heard of someone with this problem from walking around barefoot too much. You were wearing your current shoes and moving the way you are used to and that's why this happened. The posters who talked about not going barefoot with PF are just adding that in because it hurts to go barefoot with PF.
    I




    I make my living as an artist. I normally paint sitting down, but I've had some very large commissions to do lately so I've had to stand up to paint this past summer. I put a table between me and the easel for convenience, however looking back I think the fact that I had to lean forward slightly to paint over that table may have been the root cause of trauma. But not really sure. Other than that, nothing was different.


    Sitting for long periods could be the root. Sitting makes your calves get tighter and the fascia associated with it(as well as hamstrings and hip flexors).
    A physical therapist with a good SPORTS reputation should be able to give you some type of rehab plan that you could do on your own within 1-2 sessions as long as you call ahead and let them know that is what you want.
    Good luck! I've been there icon_smile.gif

    Emphasis on the "sports" since you don't want to be treated like a geriatric!
  • LJay

    Posts: 11612

    Oct 28, 2011 11:05 PM GMT
    Haven't had to deal with PF in any but a very passing way. Sorry you have problems.

    Kurus looks like a great shoe. Thanks for posting that link.

    Have you tried Crocs? I use the diabetic ones and they are incredibly comfortable for long standing tasks. I wear them with socks and like being able to slip them off and on when I am sitting.
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    Oct 28, 2011 11:08 PM GMT
    adamscott saidI welcome any advice on this as well for me. I don't know if I have PF, or what I have... but since people are giving their own experiences... My feet have been killing me for a few weeks, ever since I got back into my crossfit sessions a few weeks back.

    I have extremely flat feet. My crossfit coach is big on doing a lot barefoot, or in vibrams. I must say I do all my oly-lifts better without shoes - even my double unders (jump rope)... can't do DUs with shoes on. I know when I am lifting, my coach wants me to focus on keeping my knees from going in so I can keep my arch lifted and knees separated, but what about when I run?

    For those who are huge vibram enthusiasts, are any of you stuck with flat feet?

    Sorry if my question de-railed ... seems to go with this thread (my feet are really killing me today as I am wearing new nikes with high arches...ugh).



    Most of "crossfit's" ideas will "fix" things like PF, minor back pain, and platellar tendonitis.

    Assuming you go to one that still cares about people's form after they are cut loose to doing WODS on their own.
  • usedpeople

    Posts: 8

    Oct 28, 2011 11:12 PM GMT
    quick question sleepy...what are motion controlled shoes? I wear arch supports but luckily have never had PF! To offer my advice on PF, take it seriously, it is usually a years long affliction...take it VERY seriously(I'm a trainer who's had clients with it)