Plantar Fasciitis

  • aroydee

    Posts: 15

    May 01, 2009 6:36 PM GMT
    This is like SO painful... Every step hurts.... And I caused it myself by doing cardio wearing the wrong kind of footwear.

    Any body have suggestions how to ease back into cardio? I am doing as much of my strength training as I can, but since it hurts to even walk too much I am afraid of turning into a blimp.

    Sympathy, scolding (I deserve it!) and advice appreciated!

  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2009 6:43 PM GMT
    Having used the medical term, should we assume you've seen a doctor, possibly a podiatrist? Perhaps an expert in this field can suggest proper footwear, and/or arches and other appliances, to allow you to resume cardio. Or offer you other cardio options that are low-impact or something? Are there aquatics that will give you a sufficient cardio workout?
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2009 9:40 PM GMT
    I have gotten this from over-training while running. What worked for me was to freeze a wet tennis ball and then roll it under your foot. The ice helps with the inflammation (take ibuprofen as well for it) and the ball itself massages the foot and helps to release the tension in the fascia. I also keep a rubber ball at my desk at work to do this while sitting. You want to make sure the ball has some give to it (hence a tennis ball or rubber ball) otherwise it could do more damage then good.

    If it persists, its definitely worth a trip to a physiotherapist as there may be other issues at play that you arent aware of.
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2009 9:52 PM GMT
    Stop running for 4 weeks- ride a stationary bicycle or swim instead. Ice your foot 3x a day with a frozen wet tennis ball (as was previously mentioned) or use a bottle of water that is frozen (roll it along the bottom of your foot). Take an anti inflammatory such as Ibuprofen. Stretch the muscles in your calf frequently (runner's stretch). Strengthen your anterior tibialis muscle (Toe raises). Talk to an orthopod about proper footwear and orthotics to properly align your feet. Most importantly, don't walk around barefoot or wear shoes without support (flip flops, sandals). Always wear supportive tennis shoes.
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2009 10:24 PM GMT
    I also found that stretching the sole of your foot helps. Just like a calf stretch, but bend your foot at the toes, keep them on the ground and lift your heel.

    I have a really hot physical therapist that I'm going to go see about it, so I'll let you know what he says...if I can get past his sexiness, and hear anything he says.

    (I'm hoping sex is part of the therapy...)
  • gsh1964

    Posts: 388

    May 01, 2009 10:43 PM GMT
    I had this once, every morning right first thing is stretch just like Tommysguns said.

    Haven't had a problem since, but see a Dr.
  • fitartistsf

    Posts: 638

    May 01, 2009 11:15 PM GMT
    Had it in my left foot arch and heel about 2 years ago. Had to lay off running for about a year. Did ellyptical machine, which is actually better than treadmill or running, much less stress on joints, knees, etc. I was told by doctor to use a stretching booty with velcro wraps that stretches the toes back toward the leg.

    Check on a booty that slips over foot, called a Plantar FXT by Thermoskin.

    Still have the info on it... here is address and phone:

    6459 Ash Street
    North Branch, MN 55056

    800-525-9339
    651-674-8301

    Do not wear this while walking. Only while seated, or while sleeping in bed....
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2009 11:26 PM GMT
    If your fasciitis does not respond to rest, off the shelf orthotics, NSAIDS, and achilles tendon stretching, you need to see a podiatrist or physical therapist.

    A podiatrist can use corticosteroids either by direct injection with a needle or by ionophoresis. Ionophoresis is a process in which a corticosteroid solution is applied to the skin over the painful area and the medication is absorbed with the aid of a nonpainful electric current. I have seen both of these treatments work very well.
    He can prescribe custom fitted orthotics or suggest night splints.

    A physical therapist can instruct you in a series of exercises to stretch the plantar fascia and achilles tendon and to strengthen lower leg muscles, which stabilize your ankle and heel. A therapist may also teach you to apply athletic taping to support the bottom of your foot.

    Someone mentioned toe raises for the tiabialis anterior.muscle. The tibialis anterior dorsiflexes the ankle. http://www.getbodysmart.com/ap/muscularsystem/footmuscles/tibialisanterior/tutorial.html
    Toe raises would stretch the achilles tendon

    Remember that plantar fasciitis is not the only cause of heel pain. Heel spurs also are common. Stress fractures of the calcaneus also occur in long distance runners. The tarsal nerve may become trapped and cause heel pain. This is similar to carpal tunnel syndrome that occurs in the hand.
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2009 11:35 PM GMT
    Dorsiflexion is what he needs just like the great muscle animation shows. Sit on the floor near a cable that goes to the floor in the gym, usually close to the seated row. Place a sling on the clip and put it over your foot. Do toe raises/dorsi flexion against resistance just like any other exercise to gain strength in the anterior compartment. It's the opposing muscle group to both soleus and gastrocs. You gain strength fast and each time you d.flex, you'll stretch the back of the lower leg through the sole.icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2009 11:58 PM GMT
    I had to give up running for more than a year because of it. Stretching is absolutely vital to your recovery. I also found the Strassburg sock to be helpful. www.thesock.com -- it kept my foot in a stretched position while I slept so I didn't have the pain of all the microtears with my first few steps when I got out of bed in the morning. Also, avoid walking barefoot -- arch support is important to you now.
  • Posted by a hidden member.
    Log in to view his profile

    May 02, 2009 12:27 AM GMT
    I was out of running for almost 1.5 years due to PF. The podiatrist I saw was useless. Rest, ibuprofen, and stretching (flex boot at night) reduced the pain but didn't lead to a cure. Sorbothane Ultra Graphite Arch Insoles finally did the trick. They are in all my shoes and I try not to go bare foot for too long.
  • Enderby

    Posts: 24

    May 02, 2009 5:16 AM GMT
    You need to see a podiatrist for sure.

    There are several other foot issues that can seem like Plantar Fasciitis, but are not. I actually had tendinitis, which had many of the same symptoms.

    I would trust the doctor, but you should consider an orthotic (custom made) no matter what. They will never hurt the situation.
  • HotCoach

    Posts: 247

    Jun 17, 2009 12:05 AM GMT
    I had PF for 6 months. Found immediate relieve with Naproxen Sodium but not before iused a tennis ball tube(3 balls). Fill it with water almost full and freeze. Roll instep. Got my self inserts with high arch support when I went back to running.That was 10 yrs ago. No problem since, knock wood.

  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2009 3:45 PM GMT
    How about one of these???

    30055_NONE?$200x200$