Plantar Fasciitis
Discussion
I run about 50 miles a week and have this from time to time. I can only say what works for me but it takes effort.
1) Stretch 2 times a day your calves, thighs, gluten, IT band... I mean proper stretches of 20-30 seconds each leg x 4
2) Take a ball to work and use it on your foot 5-6 times during the work day for 20 minutes each time. I used it in meetings
3) foam roller your bank, calves, legs, everywhere
4) If you can, use a water bottle and freeze it and roller your foot on this...... I find this works best, but it's uncomfortable
5) Rest as much as you can
6) Continue those stretches in point 1, do them whilst watching TV, in the office/workplace if you can
I did the above for 2 weeks and was ready to run again, but it took dedication as it's easy to drop the stretching or just use the ice bottle for 5 minutes and not 30
Hope it goes well
1) Stretch 2 times a day your calves, thighs, gluten, IT band... I mean proper stretches of 20-30 seconds each leg x 4
2) Take a ball to work and use it on your foot 5-6 times during the work day for 20 minutes each time. I used it in meetings
3) foam roller your bank, calves, legs, everywhere
4) If you can, use a water bottle and freeze it and roller your foot on this...... I find this works best, but it's uncomfortable
5) Rest as much as you can
6) Continue those stretches in point 1, do them whilst watching TV, in the office/workplace if you can
I did the above for 2 weeks and was ready to run again, but it took dedication as it's easy to drop the stretching or just use the ice bottle for 5 minutes and not 30
Hope it goes well
It has been mentioned in passing a couple times in the thread, but the most important thing I have found is DO NOT walk around barefoot. Most importantly, right when you get out of bed. Your feet have been resting and healing all night, then you get up and put full weight on them with no support. That is why it hurts like crazy when you first get out of bed, you are re-injuring yourself. Put a pair of shoes with good arch support (running shoes?) by your bedside, and DO NOT get out of bed without slipping them on first for about 4-6 weeks. Then wear good shoes with arch support during the day, rest, ice, stretching, etc.
I used 3/4 length orthotics, a couple of pairs which i switched between shoes, and lost a few stone in weight which helped massively. The exercise whilst i was losing weight probably helped too as i was stretching a lot more. My wife has the nighttime boot which helps her and she swears by her gel soled Sketcher shoes.
Thanks Gents,
I have ordered some in-soles and some Merrel training shoes as recommeded.
With regard to the stretching, I'd obviously like to have a go but have no idea what to do, the sports / physio type terms are meaningless to me. Is it as simple as pointing your toes and then pulling your toes towards your shin and hold ?
I have ordered some in-soles and some Merrel training shoes as recommeded.
With regard to the stretching, I'd obviously like to have a go but have no idea what to do, the sports / physio type terms are meaningless to me. Is it as simple as pointing your toes and then pulling your toes towards your shin and hold ?
The jiffle king said:
I run about 50 miles a week and have this from time to time. I can only say what works for me but it takes effort.
1) Stretch 2 times a day your calves, thighs, gluten, IT band... I mean proper stretches of 20-30 seconds each leg x 4
2) Take a ball to work and use it on your foot 5-6 times during the work day for 20 minutes each time. I used it in meetings
3) foam roller your bank, calves, legs, everywhere
4) If you can, use a water bottle and freeze it and roller your foot on this...... I find this works best, but it's uncomfortable
5) Rest as much as you can
6) Continue those stretches in point 1, do them whilst watching TV, in the office/workplace if you can
I did the above for 2 weeks and was ready to run again, but it took dedication as it's easy to drop the stretching or just use the ice bottle for 5 minutes and not 30
Hope it goes well
This, plus some good drugs as well - in my case cheapo ibuprofen from the chemists regularly for 10 days1) Stretch 2 times a day your calves, thighs, gluten, IT band... I mean proper stretches of 20-30 seconds each leg x 4
2) Take a ball to work and use it on your foot 5-6 times during the work day for 20 minutes each time. I used it in meetings
3) foam roller your bank, calves, legs, everywhere
4) If you can, use a water bottle and freeze it and roller your foot on this...... I find this works best, but it's uncomfortable
5) Rest as much as you can
6) Continue those stretches in point 1, do them whilst watching TV, in the office/workplace if you can
I did the above for 2 weeks and was ready to run again, but it took dedication as it's easy to drop the stretching or just use the ice bottle for 5 minutes and not 30
Hope it goes well
Mine was a Google diagnosis, however Im in no doubt it was barn door PF
In addition to the advice above I got a spiky massage ball thing from Decathlon and ran my foot over it whenever I was idle
Ive also been guilty of never wearing footwear around the house and so bought a rather nice pair of OAP spec fluffy cushioned slipper things and wore my Nike Air (proper) running shoes as able outside too. Ironically they're pretty much unused as I hate running so cant blame this as a trigger, I honestly have no idea where it came from other than just old age
Cheers - and good luck
I've had this for about 8 years now, and finally starting to be in remission.
Similar to the thread revivalist, I was early/mid 30's slightly overweight, doing a little bit of running.The running has now increased but I almost never run on the road now.
Trail running: removes the repetition of your strike point and angle so immediately stops 'some' of the issues.
What worked for me :
I've had 2 sets of ESWT (Extra-corporeal Shock Wave Therapy) on my left foot and 1 on my right. I had the left done in isolation first as it was the most painful, when I had it re-done I had both feet done. The left foot is now at a point I consider it cured, right foot, I will have another session when
I'm back in the UK as it's hideously expensive in Singapore (nearest to me).
I now also wear Altra trainers when running, these allow the toe area to fully spread out - this has helped immensely, think of the foot as a bridge, if foundation is ruined (cramped toes) the other end will end up trying to compensate and end up causing you problems.
Correct toes www.correcttoes.com will help if you can bear them. Wearing at night initially, and then if you can whilst in accomodating shoes. I detested them, but a fellow sufferer swears by them.
Learn to toe strike when running - this helps massively.
If you have to walk barefoot, then stay on your toes only.
I'm at the point now where I have zero pain whilst running, and only mild pain the following day, sometimes none, even after a road run (when I have to).
I will probably stay in wide running shoes forever now, even trying old Brooks I used to wear, I wonder how my feet ever fit into them.
Similar to the thread revivalist, I was early/mid 30's slightly overweight, doing a little bit of running.The running has now increased but I almost never run on the road now.
Trail running: removes the repetition of your strike point and angle so immediately stops 'some' of the issues.
What worked for me :
I've had 2 sets of ESWT (Extra-corporeal Shock Wave Therapy) on my left foot and 1 on my right. I had the left done in isolation first as it was the most painful, when I had it re-done I had both feet done. The left foot is now at a point I consider it cured, right foot, I will have another session when
I'm back in the UK as it's hideously expensive in Singapore (nearest to me).
I now also wear Altra trainers when running, these allow the toe area to fully spread out - this has helped immensely, think of the foot as a bridge, if foundation is ruined (cramped toes) the other end will end up trying to compensate and end up causing you problems.
Correct toes www.correcttoes.com will help if you can bear them. Wearing at night initially, and then if you can whilst in accomodating shoes. I detested them, but a fellow sufferer swears by them.
Learn to toe strike when running - this helps massively.
If you have to walk barefoot, then stay on your toes only.
I'm at the point now where I have zero pain whilst running, and only mild pain the following day, sometimes none, even after a road run (when I have to).
I will probably stay in wide running shoes forever now, even trying old Brooks I used to wear, I wonder how my feet ever fit into them.
colin_p said:
Thanks Gents,
I have ordered some in-soles and some Merrel training shoes as recommeded.
With regard to the stretching, I'd obviously like to have a go but have no idea what to do, the sports / physio type terms are meaningless to me. Is it as simple as pointing your toes and then pulling your toes towards your shin and hold ?
Once the doctor had diagnosed me. He put me in touch with the department at the hospital that dealt with this, or rather they called me.I have ordered some in-soles and some Merrel training shoes as recommeded.
With regard to the stretching, I'd obviously like to have a go but have no idea what to do, the sports / physio type terms are meaningless to me. Is it as simple as pointing your toes and then pulling your toes towards your shin and hold ?
What they asked me to do in my case, no examination, was to stretch my foot. This was for me only, after I was diagnosed by the doctor.
Toe as high up the wall as I could go, heel as tight into the skirting as possible. Leg straight. Then lean in gently and do that x number of times per session twice a day. Used the internal garage door rather than the wall to save the decor.
Personally I think the footwear and bike did me more good.
Edit. The ball and bottle of ice as well.
Edit 2. Should point out I am not qualified in any way, this is what some dude in the NHS had me do over the phone, and I am not an athlete by any means unless burgers are an Olympic sport.
Edited by jmorgan on Thursday 20th April 07:49
Thanks again Gents,
Hopefully the new daps and 'r-soles' will be here in the next day or two.
In the meantime, I'm clomping about in a pair of size 11 steel toe-capped work boots which have been gathering dust in the shoe cupboard. They feel strangely cossetting and comfy, so the footwear route is a good'un, crap shoes have a lot to answer for.
I'll see how things go but will stretch in the direction of where it hurts as well.
The problem with the quacks is that to get an appointment will mostly likely take a few weeks and then with a possible referal to a foot quack would mean, most likely, that it will be gone by the time I get to see someone about it. Hopefully that will be the case....
Hopefully the new daps and 'r-soles' will be here in the next day or two.
In the meantime, I'm clomping about in a pair of size 11 steel toe-capped work boots which have been gathering dust in the shoe cupboard. They feel strangely cossetting and comfy, so the footwear route is a good'un, crap shoes have a lot to answer for.
I'll see how things go but will stretch in the direction of where it hurts as well.
The problem with the quacks is that to get an appointment will mostly likely take a few weeks and then with a possible referal to a foot quack would mean, most likely, that it will be gone by the time I get to see someone about it. Hopefully that will be the case....
I had a few months of this last summer and it is most debilitating. I tried to start a bit of running (off road) and overdid it, heels very painful, especially in morning where it was agony getting out of bed and getting down the stairs. To be honest, not much seemed to help. I already wore "approach shoe" footwear, couple of pairs of Merrells are my main shoes. Some stretching etc., spiky balls, golf balls, etc. all provided some relief but no real cure. Some decent £30 supportive insoles helped a lot and I have worn them day in day out for the last year or so (bought them in October when I was living out of a hotel room in Newcastle for a week and on my feet all day - agony) and I would thoroughly recommend them.
Bizarrely I still have problems with my feet with painful hard bits of skin - I think I have deeply set veruccas from public swimming baths (I swear trying to stay healthy is bad for you) in the hard skin and can't shift them with traditional off the shelf stuff. I suppose I should get to the doctor at some stage.
Bizarrely I still have problems with my feet with painful hard bits of skin - I think I have deeply set veruccas from public swimming baths (I swear trying to stay healthy is bad for you) in the hard skin and can't shift them with traditional off the shelf stuff. I suppose I should get to the doctor at some stage.
I have this problem too.
I've always had flat feet, which is a contributing factor, and a few years ago I walked on a hard surface for a day which triggered it. Managed to get rid of it just by using a freezing cold bottle of water to rest my foot on (feels sooooo good), problem with that is that it treats the symptom, and not the cause (which is where something like insoles come in).
Had the problem again for a few months, only had one day where the problem mysteriously disappeared - for a day.
Back again, seeing GP to get a referral to a muscularskeletal podiatrist (who works with premier league footballers and rugby players) to advise. Probably get insoles.
Problem with buying insoles for me is that it's guess work so I'll wait and see what she says.
Waking up and standing is the worst!
I've always had flat feet, which is a contributing factor, and a few years ago I walked on a hard surface for a day which triggered it. Managed to get rid of it just by using a freezing cold bottle of water to rest my foot on (feels sooooo good), problem with that is that it treats the symptom, and not the cause (which is where something like insoles come in).
Had the problem again for a few months, only had one day where the problem mysteriously disappeared - for a day.
Back again, seeing GP to get a referral to a muscularskeletal podiatrist (who works with premier league footballers and rugby players) to advise. Probably get insoles.
Problem with buying insoles for me is that it's guess work so I'll wait and see what she says.
Waking up and standing is the worst!
Problem I have is I have wide (as well as flat) feet and other feet issues like hammertoes so shoes are difficult to find (but there is some choice) and insoles have to be the right fit to not make my shoes more cramped, what with the hammer toes.
Seen specialists to discuss whether surgery is worth it or not, answer was no.
Seen specialists to discuss whether surgery is worth it or not, answer was no.
I've been suffering from PF pain and discomfort for over 5 years. I've tried all of the recommended treatments, stretching, taping up my heel to form a squishy pad, night splint, insoles made at the hospital and steroid injections. In that time the only thing which has helped was a cortizone injection which gave me 8 pain free months. Unfortunately a second injection failed to have any effect at all.
I've been visiting the hospital every couple of months for the last year and yesterday I was discharged as I was told there is nothing else they can do to help. I was advised that there is a treatment that may help called extracorporeal shockwave therpay, but this couldn't be provided by the NHS.
I am waiting for a letter to be sent from the hospital to my GP, then I can ask my GP to refer me to a private provider for the treatment, but it is likely to cost in the region of £600 - £800.
I've been visiting the hospital every couple of months for the last year and yesterday I was discharged as I was told there is nothing else they can do to help. I was advised that there is a treatment that may help called extracorporeal shockwave therpay, but this couldn't be provided by the NHS.
I am waiting for a letter to be sent from the hospital to my GP, then I can ask my GP to refer me to a private provider for the treatment, but it is likely to cost in the region of £600 - £800.
PH5121 said:
I've been suffering from PF pain and discomfort for over 5 years. I've tried all of the recommended treatments, stretching, taping up my heel to form a squishy pad, night splint, insoles made at the hospital and steroid injections. In that time the only thing which has helped was a cortizone injection which gave me 8 pain free months. Unfortunately a second injection failed to have any effect at all.
I've been visiting the hospital every couple of months for the last year and yesterday I was discharged as I was told there is nothing else they can do to help. I was advised that there is a treatment that may help called extracorporeal shockwave therpay, but this couldn't be provided by the NHS.
I am waiting for a letter to be sent from the hospital to my GP, then I can ask my GP to refer me to a private provider for the treatment, but it is likely to cost in the region of £600 - £800.
Small price to pay knowing how dehabilitating this condition can be.I've been visiting the hospital every couple of months for the last year and yesterday I was discharged as I was told there is nothing else they can do to help. I was advised that there is a treatment that may help called extracorporeal shockwave therpay, but this couldn't be provided by the NHS.
I am waiting for a letter to be sent from the hospital to my GP, then I can ask my GP to refer me to a private provider for the treatment, but it is likely to cost in the region of £600 - £800.
No health insurance?
If the condition is due to the orthopaedic situation i.e. flat feet, would this treatment really get at the root cause?
Z064life said:
Small price to pay knowing how dehabilitating this condition can be.
No health insurance?
If the condition is due to the orthopaedic situation i.e. flat feet, would this treatment really get at the root cause?
It is a small price to pay bearing in mind the discomfort, it wakes me up in the night and I haven't had a decent unbroken nights sleep for 18 months. No health insurance, just the NHS and if anything is required beyond what that can provide my credit card!No health insurance?
If the condition is due to the orthopaedic situation i.e. flat feet, would this treatment really get at the root cause?
I don't have flat feet, but seem to have loose ligaments and hypermobility.
The podiatrist at the hospital recommended total rest as an option but that isn't feasible for me.
PH5121 said:
I've been suffering from PF pain and discomfort for over 5 years. I've tried all of the recommended treatments ...
Sorry to hear that. These options are worth a try:- Shockwave therapy is excellent for plantar fasciitis and I reckon this is your best bet. NB: Take extra care during and after shockwave therapy (i.e. lots of calf and PF stretching daily and being a good/disciplined patient). Shockwave therapy stimulates the healing process, but you must be self-disciplined about following your stretching and healthcare professional's advice to allow it to work. It can take 3-6 months after the shockwave treatment for the healing process to kick in, during which time you must take extra care.
- You could increase your calf stretching with a Prostretch, which gives a much better stretch.
- In addition to stretching the calf, you should also stretch the plantar fascia. This is a bit like a calf stretch with your toes raised - Google or ask a physio to show you.
- Yoga can be a valuable supplement to calf and PF stretching, because several yoga poses stretch the whole fascia (e.g. Downward Dog pose).
- Collagen supplements can sometimes help a bit.
- If all else fails, then further options include surgery to lengthen the calf (gastroc release) and autologous blood injection.
Occasional I get what I think is PF - the skin around my right heal feels really stretched and I get a flaring, burning sensation when I stand on it in the morning.
I keep one of these next my bed and use it to pull the top of my foot back while raising and lowering my leg while lying on my back. It give a really deep calf stretch and stops the pain occuring for me.
https://www.amazon.co.uk/gp/product/B00URGQGCS/ref...
You can use the band for assisted chin ups too - my kids love swinging on it
I keep one of these next my bed and use it to pull the top of my foot back while raising and lowering my leg while lying on my back. It give a really deep calf stretch and stops the pain occuring for me.
https://www.amazon.co.uk/gp/product/B00URGQGCS/ref...
You can use the band for assisted chin ups too - my kids love swinging on it
PH5121 said:
It is a small price to pay bearing in mind the discomfort, it wakes me up in the night and I haven't had a decent unbroken nights sleep for 18 months. No health insurance, just the NHS and if anything is required beyond what that can provide my credit card!
I don't have flat feet, but seem to have loose ligaments and hypermobility.
The podiatrist at the hospital recommended total rest as an option but that isn't feasible for me.
Ah I see.I don't have flat feet, but seem to have loose ligaments and hypermobility.
The podiatrist at the hospital recommended total rest as an option but that isn't feasible for me.
Ironically rest seems to make things worse. I put my feet up and then I get a flare up when I stand again. Passes after a few minutes but situations such as watching tv with my feet up and then getting up to answer the door or the phone is hell!
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