Plantar Fascia Advise

[kimmay]

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:



WHo knows.....

When I asked my podiatrist about wearing sandals (instead of the tennis shoes I wear 24/7) he said if I do to get a sandal with a slight heel - just enough to keep the heel up. For me it was because of where the pain in my heel was and my range of motion - I'm sure for everyone it's going to be different. That might be a good thing to ask your doctor - what kind of support you need. ???

 

[kimmay]

I keep a small scarf by my bed and before I get out of bed I hold each end and then put my foot on the middle of it - then I pull it tight on my arch and also on my toes to stretch them back... This has stopped my morning pain.

 

[funwalker]

Again, Thanks so much for sharing what your are doing/did to help your PF.
It has been a tremendous help both physically and emotionally!

I did reduce my walking miles & am resting more...I went for a short walk tonight. Pain doable, but swelling looked no so good when I got back. The knot was really hard & pronounced. I stretched and iced.

Connie, I am using the Ice Mountain water bottle - frozen and just rolling my foot over it for about 15-minutes at a time.

Tracy, are you wearing the orthotics now? And Lynn what are your thoughts on the pros & cons of orthotics.

Kimmay- thanks I will try that stretch in the morning with the band.

 

[princessrunner]

Margie, I had PF right before the WDW half last year. Still fought with it slightly afterward. The Strassberg sock helped immensely. Foot exercises helped immensely. Ice and Ibuprofen helped immensely.

I wear Earth shoes and swear by them. They have helped lengthen my Achilles and have also increased my flexibiilty. I also walk around barefoot. While you have PF, don't do this but once you cure it, barefoot is the best way to be. It strengthens your arch and increases you foot flexibility. They actually have running shoes out now that are basically like an Injinji toe sock with a rubber sole to them as they have discovered that natural is best!!

My only other piece of advice is after a run/walk, put on a pair of shoes that have either an orthotic insert or a stiff footbed and arch support. I usually put on an older pair of running shoes. The support helped out a lot after running.

Best of luck curing your problem. Time and rest are good things. Stretching is also great!!

 

[dsnyfan21]

I still wear my orthotics especially in my sneakers that I use for doing my walks (remember I am a walker, not a runner). I still on most occasions use my tennis ball in the morning before gettin gout of bed. I never had the knot though and that would concern me a bit. I would see a good podiatrist. Also during PT I had electric stem and ultrsound therapy. I loved my electric stem!!!

 

[funwalker]

Oh goodness...Please be patient with me as I will get it all together yet!

I am getting the message -Ibuprofen - is needed for the swelling not necessarily just for the pain. I am one of those who do not like to take any more med unless absolutely necessary, so I was toughing it out and skipping this step.

Princessrunner-will check out the Strassberg Sock -what is the benefit thus sock offers for those of us with PF? I did order the Earth Viva's (to use in the house/keep by the bed) from sierratradingpost.com. I am not into that scrubbing the soles of my shoes daily.

Dashzap- I am of the older generation and do not own the Wii

 

[Steffwalks]

I used the STrassbourg sock for awhile, very helpful. Not too constrictive.

I wear orthotics. I love mine. My arch is ultra high and I had learned to walk on the outside of my foot so that I didn't collapse. I don't recommend this to anyone, but I do recoommnd orthotics!

I got my orthotics at the running store I use. I have them in my trainers and in my walking around shoes and in my racing shoes. Cause I am too lazy to move them around.

 

[Dashzap]

Dashzap- I am of the older generation and do not own the Wii[/QUOTE]


Well, my hair is grey and I still have one. Plus my 84-year-old mom likes wii bowling.

 

[Dashzap]

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

I'm no student of physiology but I *think* the difference is you flex the foot while sleeping and aren't putting any weight on it. The slight heels are for when you walk around and put the weight strain on the tendons.

 

[funwalker]

Connie, Please explain your orthotics - please remember this is new for me and I am truly clueless!

Did you go to a running store to be fitted?
Did a doctor, etc recommend a certain one for your foot?


Dashzap - What a Gem - No kidding 84 and playing with Wii
I like the hair color from the bottle - Wella Color Charm!

I am going to copy all these post and make a file for PF!!

 

[princessrunner]

Margie, the Strassberg sock stretches and lengthens the fascia and tendon helping to relieve the pain and also the problem. I got my PF from wearing motion control shoes when I really needed neutral cushioned running shoes. I thought I pronated but now I have learned that I do not. I have super high arches and people with high arches usually have a pronated gait. I guess I am lucky that I do not. Unfortunately I had to learn the hard way.

My best advice is:
1. Ibuprofen for the swelling.
2. Ice bottle also for the swelling.
3. Tennis or golf ball rolling to relieve the swelling and help break up any scarring.
4. Ankle circles and exercises such as the towel crunching. Also, fill an old sock with some sand (or something like it) but not too heavy. Tie a knot in the sock and put the knot between your toes. Use this for foot pumps, straight, foot in and foot out. This will help to strengthen your ankles which are also part of the PF issue.
5. Strassberg sock or some other device to keep your foot flexed during sleep.
6. Orthotics until the problem resolves. I finally got out of my orthotics with the help and teachings of our wise Panda. Remember that if you give your body an "aide" of some sort instead of strengthening and stretching, your body will always need that aide even into your twilight years.

Best of luck again Margie. This is certainly a very painful issue and I do not envy you having to deal with it. As you can see though, you are in good company having to do so!!!

 

[Steffwalks]

Margie, my orthotics fit in my shoe in place of the insole that comes in the shoe. Turns out that the way I walked on the outside of my foot was part of my back and hip problems. I don't know if I will ever be able to get away from them like Lisa has. It's a $30 orthotic that supports my arch. I cut to fit them in my shoes. Mine are called: Pro thotics motion control It's funny, but I had to learn to walk all over again.

The walking motion typically starts at the heel, then rolls from the outside of the foot to the inside and finally off the big toe. My step came from the heel to the outside of the foot and off the little toe and I kept my ankles stff to accomodate a more normal looking step. I also ended up with achilles tendonitis because of my stiff ankle walk. I had to concentrate and exagerate the proper walking techniques for a quite awhile before my body learned what to do.

 

[princessrunner]

Connie, Margie and all other PF sufferers, there was a great article in this months Runners World on evaluating your own gait by looking at your past kicks. The wear pattern on the bottom tells the story. All my research told me that I was an over pronator by nature but this article says differently. I then went into my box ready for Soles to Souls and took out 5 pairs of my old sneaks. The wear pattern is center heel and then the outside and center of the ball of my foot. Apparently I was trying to fix a problem that did not exist. Even with my gait evaluated I think they look at your feet and say oh yeah, high arches equals pronator.

Connie, try some Asics or Saucony sneaks as they tend to have the higher arch that I need for support. The Running Times this month also suggests trying a woman-specific shoe such as Avia or Ryka to see if they fit your feet better.

 

[Steffwalks]

Thanks, Lisa. I wear Asics, but I still need the support. The arch just isn't high enough and before long (with my new and improved walk) my feet hurt and then I am soon using my old, slow, back breaking walk.

 

[funwalker]

Thanks!

Okay - Connie & Lisa, do you think it is best for me to go get the orthotics that are made for my feet and just use them in my walking shoes?

Strassberg sock- I will try to find them this weekend.
I will do whatever needs to be done to get this fixed

My shoes show wear on the ball of my foot. I apparently do not have the 'normal' heel strike (?)

I wear Brooks and New Balance shoes that I have fitted at the local running store.

Avia or Ryka - never tried these. The Asics or Saucony shoes do not have the large toe box that I need - I might be able to try them for the short walks when my feet do not swell excessively.

 

[monte]

I purchased orthodics ($400.) and they did nothing for me, so there they sit in my closets.

What worked for me was hiring a personal trainer, who was also a physical therapist, and showed me a series of stretches and foot exercises. I also ice my foot, but stretches have helped alot. I sometimes have pain when I first wake up, but they don't last long.

Good luck!

 

[mkymsehi]

http://www.expertvillage.com/video/5590_plantar-fasciitis-massage.htm

http://www.sportsinjuryclinic.net/cybertherapist/front/foot/plantarfasciitis/plantarmassage.php

 

[funwalker]

Thanks, Monte & Jeff!

Monte, it is running about 50/50 to those the orthotics have helped and those it hasn't. But I am thinking it is a very expensive thing to just to have in my closet!

I checked out the massage links you sent Jeff. I did the ones I could myself as I watched...and it actually helped as my foot does feel better! It is so nice to have the video to see how and why it is done. Now I need you to send me someone to do them for me

Shoes - I have been wearing New Balance but not the ones NB recommended on the site with the massage videos - New Balance 1224 or the 760's anyone wearing these?

I am trying out the new NB 1011 with the wide toe box just for my long walks / half marathons.

 

[funwalker]

Checked locally for the Strassbourg Sock - found one that come to the knee.
Don't think I could sleep in that as I cannot even stand to have my feet under a sheet! Will order a Short one on line.

Went to Gazelle Sports - forgot my shoes. They told me to bring my shoes back in, they would put the orthotics in, so I could try them first...so I would not be wasting money for something that would not work.

Also she told me to try this: Has anyone tried this? It's cheap enough to do...

Use a shoe box, (I would suggest lining it with a plastic bags, etc) fill it with beans, corn, or marbles - after you have massaged your foot a bit squeeze your toes and crunch the beans, pick some up with your toes and dropping them, just work the toes.

Lisa, I went to Barnes & Noble to pick up a copy of this months Runner's World and they did not have it!

I did a lot of walking today just looking for things that were not available

 

[Dashzap]

Use a shoe box, (I would suggest lining it with a plastic bags, etc) fill it with beans, corn, or marbles - after you have massaged your foot a bit squeeze your toes and crunch the beans, pick some up with your toes and dropping them, just work the toes.

I went to physical therapy for PF and did something similar. They took a cup full of marbles and scattered them on a towel on the floor. I sat in a chair and had to pick all the marbles up, one by one, and put them back in the (tippy!) cup with my toes.