Plantar Fascia Advise

[funwalker]

HELP...From those of you that have had PF - suggestion on what you did that worked?

I had a scheduled chiropractic appointment last night –

For two weeks I have swelling in the arch of my foot about 3-inches long with a knot in the center about the size of a dime.

I have been icing and stretching. I have greatly deduced my walking miles and upped the biking miles.

It’s for sure I Plantar Fascia, he did a foot scan, and suggested I get orthotics. He is mailing me the complete scan results this week.

He said a Frozen Water Coke bottle works best due to the concave surface cradles the arch. Fill with water - freeze with cap off – replace cap when frozen.

When inflammation subsides massage with a golf ball for 5-10 minutes.

Strengthen the arch by laying a towel on the floor. Place your toes on the edge of the towel and grasp the towel with your toes trying to pull the towel towards you. It works best on a smooth floor.

 

[amykab]

I do not have PF as bad, but the frozen coke thing does work for me when I have a flare up! I haven't tried the towel exercise yet, but I know people who have and it does work! for feeling better soon! Also, stretching before getting out of bed every day even when I don't have any pain seems to help!

 

[crzy4pooh]

I have been dealing with PF for quite a while. I've done all that you listed - they all work to some degree. The golf ball is extremely painful, but had the best results for me at home. Also, stretch, stretch, and stretch some more. The very best thing, however, was physical therapy. My PT guy was awesome - he is an athlete, and does PT for several running groups around. Your podiatrist can probably point you to therapist that specializes in sports injuries.

HUGS!!!!!

--Lynnda

 

[wtpclc]

MArgie - SOrry it's PF, but glad you foudn out for sure what it is. I know Mel has been a big fan of teh frozen bottle. HOpe that helps!

You know, I've been meaning ot post about my new find fro PF. I think I have a touch of it due to teh heel lift I have. (Lifts heel, shortens achilles)

I have a friend who wears Earth Shoes adn swears by thenm. They are pricey, but I found them half off at Sierratradingpost.com.

They have a "negative heel". So, the shoe slopes down to the heel and you actually stretch your achilles while wearing them. I've only had mine for 2 days, but I think they'd do a world of good for PF.

 

[Dashzap]

I had very painful PF for about 1.5 years. It flared up out of nowhere in a weekend visit to WDW.

To get rid of PF my orthopedist had me keep my foot iced (frozen water bottle), take ibuprofen (to reduce inflammation), and slept for a year in a foot brace that kept my foot flexed.

I rarely have pain now (2 years later), but am careful to do the following:


* NEVER, ever go barefoot. I have several pairs of Crocs Scutes to wear around the house. (The regular Crocs are not cushioned enough. The Scutes and Athens are.)

* only wear shoes that are very cushioned; no thin flipflops!

* wear gel heel cups for extra cushioning

Good luck!

 

[Dashzap]

I have a friend who wears Earth Shoes adn swears by thenm. They are pricey, but I found them half off at Sierratradingpost.com.

They have a "negative heel". So, the shoe slopes down to the heel and you actually stretch your achilles while wearing them. I've only had mine for 2 days, but I think they'd do a world of good for PF.

My doctor said that long term, those who are PF prone should wear a slight heel, to shorten the tendon and reduce the strain.

 

[disneyrunningnut]

Never ever walk around the house barefoot. Even in the middle of the night if you go to the bathroom slip on a pair of running shoes first. When I get to many miles on my running shoes I use them as my house shoes.

David

 

[Dashzap]

I know some PF sufferers find relief wearing Crocs RX. Here is a thread about them: http://www.disboards.com/showthread.php?t=1300012

 

[wtpclc]

My doctor said that long term, those who are PF prone should wear a slight heel, to shorten the tendon and reduce the strain.

But it keeps the foot in the position that you would sleep in if you used teh leg brace that pulls the toes up.

This is from the Mayo clinic site and what I had always heard:

If you regularly wear shoes with high heels, your Achilles tendon — which is attached to your heel — can contract and shorten, causing strain on the tissue around your heel.

WHo knows.....

 

[windwalker]

This is really cool that we are having a good discussion on different treatment theories.

The PT department told me that my achillies scaring from the small tear I had would eventually be desolved by my body. Untill my insurance PT benefits ran out I was getting treatment. It improved to the point that I didn't have constant pain unless I ran. So I had to give up running and start walking. I finally cured it with an exercise called push mowing the yard. A couple of hours of deep stretching the tendon really helped to keep that scar tissue good and loose.

My humble advice: Try the different ideas you get and see what works for you.

I had pain when I first got out of bed in the morning untill my tendon warmed up. I was told, although I never used it that the Strosburg (sp) sock that is mentioned above helps that.

I had one PT tell me to use a heel lift and still another said that the heel lift was bad. So there are lots of theories out there and you will have to find what makes you feel better.

Hopeing you get well quickly Panda

 

[wtpclc]

I had one PT tell me to use a heel lift and still another said that the heel lift was bad. So there are lots of theories out there and you will have to find what makes you feel better.

lol. Ain't that the truth. i am darn sure the heel lift is what actually caused it for me. So, my hops are happy now, but my heel, not so much.

 

[windwalker]

lol. Ain't that the truth. i am darn sure the heel lift is what actually caused it for me. So, my hops are happy now, but my heel, not so much.

One problem that lots of PTs have is that they can't get their head around the fact that walkers are athletes and have different needs than runners. Case in point the height of the heel on running shoes. A walker doesn't land on their heel like a runner does and they do not need a high padded heel. But lots of PTs think a walker needs a higher heel than a runner.

The classic walk a woman does when wearing heels is exactly what a fitness walker does not want. But the higher you get with the running shoe heel the closer you get to having to walk like that. A walker needs to glide not high step.

Ok sorry I'm soap boxing, I'll have me beaten.

Shutting up now Panda

 

[funwalker]

You guys are absolutely the BEST...Thank You ... Thank You ... Thank You!

Amy Question: What is the stretch you do before getting out of bed?
I increased my workouts - I go bare foot in the house all the time...this is the first thing I will stop doing!

I will check out the Crocks RX

I do not wear shoes without good support or the cheap flip flops. I did immediately purchase the FitFlops and a good pair of Sas Comfort Sandals.

I am having a bit of emotional turmoil about this - truly concerned it would get to the point where I would have to drop out of the Detroit Half for the second time with a problem with the same foot.

 

[Steffwalks]

Don't forget to ice! Before you get out of bed each morning, or stand up after having sat for awhile, massage your arch. Pull you toes gently towards your knee cap and rub the arch area. This will help with the pain you feel when trying to walk around.
k
I tried the coke bottle for icing. I found that a dixie cup worked really well, but I think a water bottle (like the cheapies that are used for advertising) work the best. I didn't have to worry about keeping it in the one spot like with the coke bottle.

 

[hoosmi]

I had raging PF the first time I tried to start running (about 4 years ago). My training journal entries went from "foot kind of hurts" to "maybe foot's ok" to "almost cried in Walmart foot hurt so much." I tried everything mentioned except the foot brace at night and orthotics. I found ice, no barefoot walking, new shoes, etc. helped. I also got a little brace thing that wrapped around your arch- that seemed to help.

What really helped the most? Taking time off- I felt better in a few weeks. I hate to say it, but that's what got me past PF.

Remember that it's a vicious cycle- you start your routine, it kind of hurts, then lo and behold, it feels better, you get excited and go longer, and you want to die that night! Be careful- I definitely exacerbated my problem by being stubborn.

There is hope for you-- I trained for the Goofy without having my PF come back. Every now and then if I overdo it, I feel a little of that soreness in my heel- I just take it slower or take a day off and it's fine. I also walk barefoot around the house all the time now with no problems (if my foot hurts from a run before, I wear Crocs).

Good luck. I know how awful it is!

Jen in GA

 

[Lynn G]

I have dealt with PF for going on 2 years now, what I find works best for me is several stretching exercises - the one that feels best to me is standing on a step and letting heels drop. I take motrin every morning - everytime I have tried to cut down on that, my heel starts to hurt again. I sleep with a foot brace, on whichever foot is worse at the time. I about ready to give that up, it is a pain to travel with! I wear orthodics - I only wear crocs while on vacation to the pool - otherwise, you will always see me in running shoes, (except when I have formal wear on), with the orthodics in them. I have a series of exercises I do on a daily basis that various articles have said are good for PF - I cannot say for sure if any of them are really helping, but I am afraid to stop! I am at the point that my heels rarely hurt, but right when I feel like I am finally over it, I will get a twinge - just to remind me!

 

[Steffwalks]

Crocs are okay, but the Birkenstocks worked way better for me. I guess you just gotta find the right thing for yourself!

 

[amykab]

I am horrible with descriptions, so I had to look around to find a decent description of the exercises.

http://heelspurs.com/bbs/bbv.cgi?n=170124

Exercises are towards the bottom, and the ones I have found most useful are the ankle bending and ankle rotations exercises. I also try to do them during the day if I am sitting down at my desk.

And like everyone has said, NO BARE FEET! I wear Crocs almost daily and have had little to no PF issues since I have been wearing them. I mostly wear the common cayman style. Even the mary janes have been good for my feet.

HTH!

 

[Dashzap]

And, oh yeah, the wii fit balance games are great for stretching and strengthening your feet.

 

[dsnyfan21]

I suffered from PF in the Right heel for about a year and then the other foot flared up after that for about 6 months. I went to Physical Therapyu. I did the stretching of the fascia, the towel roll up with toes exercise as previously stated, I used a tennis ball on the arch of the foot moving it side to side right in the area to stretch it out more. I tried Advil for awhile and then had to go to Celebrex. Of course Celebrex would be a last resort, but it REALLY helped me. It does take time to get rid of, won't get better real quick.
So for me my podiatrist treated with injections (just about 3 over a period of time), PT, stretching, advil/celebrex, orthotics. Tried not to walk around barefoot and used birkinstocks at home when not wearing my shoes with orthotics. Things are much better and only so often do I get a twinge, then I make sure I am stretching it and rolling my tennis ball. I keep a tennis ball next to the bed and try to do it every morning before I get up.
I also still try to wear birkis or crocs while at home and try not to go barefoot.

Hope that helps.

Tracy