Plantar Fasciitis

I had this several years ago when training for a marathon.  Took a long time to heal completely.  I probably was off of it from running for 2-3 weeks and then came back very slowly after the foot doc had given me some soft heel orthotics to help during the day and some heel supports for my hard soled suit shoes.  I also was given a pretty consistent regimen of morning stretches for the foot (stuff like draw the alphabet in the air with the affected foot while still in bed, then do 3 sets of 10 towel crunch-ups with your toes and, for me, lots of calf stretches).  I also stuck a golf ball in the freezer at work and would sit at my desk and roll my foot over the frozen golf ball for several minutes at a time for several times a day.  I was able to run on it within 2-3 weeks, but pain didn't completely go away for a several months.  It's a pretty slow healing injury, as I recall.

Now, I just try to make sure I run with good form, ramp up mileage slowly and stretch my calves and hamstrings.  That has seemed to ward it off. 

Good luck.  If pain persists or, even if it isn't, see a sports ortho or podiatrist.  they will be able to help you more than me.

I have actually have been trying to run more on my forefoot. I have heard this was a more of a natural better way to run. I wonder if that did it. It does tighten up the calfs more then usaual running that way.

I've had it in both feet.  In 2008 I got it in the right foot and it lasted about a year.  I've had it in my left foot since June of 2011.  I've had 2 rounds of PT, rested the foot for months only to come back and get a calcaneal stress fracture.  I didn't do too much too fast either.  I was starting the Couch to 5k program.  I had a cortisone injection weeks before the stress fracture, so I blame the shot.  It can be very frustrating to deal with.  I know some though that can beat it in a matter of weeks with no breaks so continue icing and maybe wear a boot at night.  Take a few weeks off and see how it goes.  Good luck!

jami

I'm in my third year with PF, and this is what keeps mine at bay.

1. Get arch supports and wear them all the time. ALL THE TIME. I got mine from a podiatrist, but others on the board here have reported good results with OTC orthotics. Donate the flip flops, sandals, and any other shoes that won't accomodate the arch supports.

2. Stretch and roll/massage your calf muscles multiple times a day, particularly after a workout.

3. Get a lacrosse ball (or something similar) and roll it under your bare foot to stretch out the plantar fascia first thing in the morning. Do this again later in the day, either with the lacrosse ball or with a frozen water bottle.

4. I take Aleve a couple times a week. I used it more frequently in the early days.

I can't comment on other things like the Strasburg sock and cortisone shots because I haven't tried them. I haven't been back to the podiatrist since I picked up the orthotics in March 2010. After a few years, I'm able occasionally to wear my precious Doc Martin's, which don't accomodate the inserts. I still have a little pain when I wake up in the morning, and my feet hurt when I get done with a shift at my retail job, but PF no longer limits my running.

PS: The orthotics will get pretty gross if you wear them all the time. Here's how I deal with that:

• Change socks a few times a day.
• Don't wear the same pair of shoes all day and don't wear a pair of shoes two days in a row.
• I have a six inch fan that I use to "blow dry" the inserts for a few minutes when I'm changing shoes, while I shower, and before I go to bed.
• Be vigilant about athlete's foot and treat hyper-aggressively at the first sign of an outbreak.

Had it years ago- 11 I'm guessing.

Struggled for 9 months, no running during that time. I stretched, iced, slept in a Strausburg Sock, started swimming, took NASIDS, changed my running shoes and work shoes and bought over the counter orthotics.

Finally I couldn't take it anymore since besides not being able to run I was in a lot of pain just walking around and I was working full time as a preschool teacher so staying off my feet was not an option. The podiatrist prescribed custom orthotics and he gave me a cortisone shot which finally gave me relief.

There are mixed feelings about the shot - I did not know any better at the time. That is what the doc said so that is what I did.

The biggest contributors to my issue were heavy duty motion control running shoes and my poor choice of shoes for work.

 Great Info everybody!! I’m going to try everything. Just getting worried, I have an oly in April and my first HIM in June. Any thoughts on just taping it up in a week or two and start running easy? It does not seem this is going to go away anytime soon. I have an appointment this week to get ART (active release techniques) therapy? Anyone have any thoughts on that?

I didn't use ART for my PF per se.....but I get ART on my hips every couple of weeks when I feel my legs getting tight...it helps tremendously.

I would echo one of the posts from above....get some arch support (I used over the counter supports from Walgreens....they were labeled for PF and only cost 10 bucks or so) and wear them constantly....even at home.  Do not go barefoot at any time if you can help it.  Once I started doing that, and constantly stretching my calves,  my PF was on the road to going away within 3 weeks.....which is when I started my current run streak of 119 days.  For the last month I have been completely pain free from PF and no longer wear the supports except for about an hour or two right after a run.

Welcome to the world of PF.  For most that have it- it's not about how to get rid of it, but how to keep it at bay enough to keep on running with it.  There are many things that help- read them all and try them all. 

Roll foot on the center portion of a dumbell, or on your 'stick'

Superfeet insoles. 

Stretching.

Taping/wrapping

Night Splint

Form: get your cadence up to 180bpm and your feet under you when you run.

direct massage- seated- with your leg crossed and your foot over the other knee.  Pull toes back and you'll see the tendon running under your foot stick out.  get your thumb in there and press untill it feels like a needle sticking in your foot.  hold. 

OMG that sounds horrible, and awesome.. .. I have PF too.  I am gonna go home and try this. 

I wear "Strutz Cushioned Arch Supports". I can wear them barefoot or under socks. They have elastic that go around the foot and that holds them in place. They totally take the pressure off my heal when I stand.

I LIVE in them and they have done the most for helping keep PF pain at bay. 

CALF STRETCHES!!!

Allowed me to run through my PF recovery.  

 Just ordered the Strutz Cushioned Support. Thanks!! I always keep my cadence above 180. I think it was because I was trying to run forefoot. I'll never do that again. This is the worst. Rolling a frozen golf ball under my foot as I am typing!!

What kind of routine do you do?

Cool! When I say I live in them, I mean when I am at home. I never wear them with shoes, even though they advertize for that. I just wear them around the house coz I hate wearing shoes inside. I wear them with loose slippers though.. that seems comfy. 

Shoewise, I went to "Happy Feet" and invested in some good supportive work shoes. My husband is on his feet a lot at work he wears Birkenstock type shoes as well... 

I posted this in another forum, but the same general thoughts go into people with "flat feet".  Sometimes its not always the foot thats the problem.  Look at the pic, you can how if you have issues anywhere up the chain (ankles, knees, IT band, hips, glutes) it can cause you to have "flat feet".  Adding in supports won't help, it only masks the issues. 

Not saying this is your case! Just giving a different perspective. 

This is a typical example of what I mentioned before; look up the chain for problems with the foot.  If some is wrong and causes valgus collapse of the knee, you'll end up with blisters right around the arch area.  This also causes flat feet, which many people try to "fix" with inserts, etc.. 

Its pretty simple:

I grabbed the length of cloth that serves as the cloth the closes my robe.  You can use whatever, towel, etc..

I sit and gram both ends of the cloth, the put that ball of my foot in the cloth like a sling.  I stretch my leg out and pull back on the cloth to that it pulls my toes in toward my shin.  Do that with a straight knee, and you'll feel the burn in the lower calf. Does that make sense? I still have a touch of PF, but I have ran right through the condition.

The other thing I do is I freeze a water bottle.  Then after a run I put the frozen water bottle on the floor under my desk, take off my shoe, and roll the arch of my foot over the bottle.

Do both those for a week and you should feel significantly better.

My PF "magic bullet" (bear in mind it seems to be different for everyone):

1. replace shoes - one with a more neutral footbed

2. wear the boot at night, every night

3. roll foot on frozen water bottle until ice melts

4. roll calves on foam roller and stretch every day

5. tape your arches

I suffered from it for the majority of 2012 (on and off somewhat), but I successfully ran 2 marathons, a half IM, and full IM.  I think it's just something that is managed until it finally goes away permanently, which can sometimes be years.

Strassbourg Sock at night and Aircast during the day do wonders for that (and Achilles tendonitis/osis).  Along with the stretching and ice.

Whenever I get this or the Achilles issues, I revert to "the plan" for a few weeks (4-6):

1.  Increase stretching frequency

2.  Massage calf

3.  Strassbourg sock at night

4.  Aircast during the day

5.  Occasional icing

6.  Ramp down on foot strike (more midfoot than forefoot), to minimize calf pulling on Achilles/Plantar.

Yes to all info above as I too am a PF sufferer. What is being said is exactly what my PT and Podiatrist have said. Also I sleep in a night brace I bought on amazon when I have flare ups.

Check out you tube for a visual on stretch routines! I was able to run again SLOWLY after taking 2 weeks off (I have a bursur cyst too) but only with help of PT 2 times weekly for a month

I get recurring PF in my right foot. Typically does not present a problem during running or even walking about. Pain flairs up primarily the first few steps after waking up or if sitting a long time. Talked to a friend who is a PT. She recommended ice, ibuprofen and stretching. Following this routine regularly has calmed the PF flair ups considerably. From what I have read, there really is not much that one can do except the above mentioned. Time is necessary to help the tissue heal. Surgery is also an option but a last option as it is not always effective. Another tool to use is the Strassburg Sock: http://www.trisports.com/strassburgsock.html as was mentioned in an earlier post.

Good luck. Hope it clears up for ya!

I got PF about a year ago, and finally got rid of it about three months ago. The ladies in the local tri store pointed me to great shoes, Skechers GoRuns. Perfect for a lot of people with PF, they have great arch support and nearly no heel strike. I have two pairs of GRs in the rotation, and wear a pair as street shoes every other day. I also have GoRun Rides, but will use them as race shoes. They're worth trying on at the store, and are credible since the top US marathoner runs in GRs.

I did all the usual stretching, rolling and icing, but the shoes helped the most, without a doubt.

One smaller factor that helped, and I've heard from other triathletes with PF, is to move the bike cleats a smidge toward the heel.

I have (had?) plantar fasciitis for more than a year now. Investigation of the disorder made me understood that treatment efficiency is very individual. Something that works for one may not work for the other. There are many causes for plantar fasciitis so different treatments help different people.

I also blamed my running in the beginning but it wasn't. Then I thought it was the shoes, tried orthotics, Thought it was the walking that I do every day at work - but no. Finally I have found out it is the standing on my feet long periods of time (without walking) that aggravates my feet. I changed my job conditions and started taping and after a while I got over it.

There are many treatment techniques that you can try. I love taping. I have found it very useful. Read the article in the following link - http://www.associatedcontent.com/article/96375/duct_tape_cured_my_plantar_fasciitis.html?cat=50  -I loved it.

There are a few Taping techniques you can find in :

http://www.plantar-fasciitis-elrofeet.com/plantar_fasciitis_taping.html