Plantar Fasciitis -

[Zim]

The gift that keeps on giving.

Maybe due to my age of 53, but this crap will just not go away. This is my 7th month of pain. My workout regiment has ground to a halt for the first time since my teens. I can't do a dam thing. Had this a few times years ago but heel inserts got rid of it within 4 weeks. That was even when I ran on it. This time it just won't stop. I got 3 different kinds of heel pads. I quit running last 3 months. I'm getting fat and I hate it. I'm now trying to fast to lose weight to see if that helps.

Read on the internet to ice it. Anyone tried this or anything else to stop this crap? I can't go on like this. My entire lifestyle is derailed.

 

[nickpaolini81]

I have had this from running and can relate to your suffering. The heel and arch inserts made it worse for me. Try going w out them for a few weeks and stretch!!! PF is a culprit of tightness in your Achilles' tendon. Google
how to stretch this tendon. I push on a wall w a strait leg the slightly bend at your knee. The stretch will run down from your calf to the tendon. As frequent and often as possible while crushing Advil. Ibuprofen. Of course talk to you dr.


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[Zim]

I'm used to running 20 miles per week, and have dropped to zero. 5 months to elk season. Not good.

Previously, this condition never lasted long enough for me to research it. I have no pain in my Achilles. It's on the bottom of my foot by the heel. I found this by Googling:

"Plantar fasciitis causes pain in the bottom of the heel. The plantar fascia is a thin ligament that connects your heel to the front of your foot. It supports the arch in your foot and is important in helping you walk.

Plantar fasciitis is one of the most common orthopedic complaints. Your plantar fascia ligaments experience a lot of wear and tear in your daily life. Normally, these ligaments act as shock absorbers, supporting the arch of the foot. Too much pressure on your feet can damage or tear the ligaments. The plantar fascia becomes inflamed, and the inflammation causes heel pain and stiffness."

But it does mention stretching as you mention for relief. I am trying some and will see if it helps any. I am normally planning some 5 K's by April. But that is a pipe dream right now. Much less elk hunting.

 

[mnhunter]

I had this a few years ago, my case may not have been as severe as yours, but I continued to run through the pain. I used a regimen of stretching in the morning and rolling my foot over a ball of ice (Tennis ball, puncture the wall, squeeze, hold under water, let it suck in water, and freeze). This was the last summer I ran in regular running shoes, since I switched to minimalist vibrams, and haven't had an issue since (I am not saying the change in runnning style is why though, maybe just coincidence).

 

[nickpaolini81]

I'm used to running 20 miles per week, and have dropped to zero. 5 months to elk season. Not good.

Previously, this condition never lasted long enough for me to research it. I have no pain in my Achilles. It's on the bottom of my foot by the heel. I found this by Googling:

"Plantar fasciitis causes pain in the bottom of the heel. The plantar fascia is a thin ligament that connects your heel to the front of your foot. It supports the arch in your foot and is important in helping you walk.

Plantar fasciitis is one of the most common orthopedic complaints. Your plantar fascia ligaments experience a lot of wear and tear in your daily life. Normally, these ligaments act as shock absorbers, supporting the arch of the foot. Too much pressure on your feet can damage or tear the ligaments. The plantar fascia becomes inflamed, and the inflammation causes heel pain and stiffness."

But it does mention stretching as you mention for relief. I am trying some and will see if it helps any. I am normally planning some 5 K's by April. But that is a pipe dream right now. Much less elk hunting.

My brother-in-law is a podiatrist and shipped me this goofy looking thing that looks like a tube sock that pulls and locks your foot in a position that stretches your Achilles at all times. He said to sleep with it on. I did this in combination with my stretches and Advil. It was gone in a week.

 

[velvetfvr]

Someone at the good feet store said I had the same thing. Heel inserts only took away the pain for 6 months. I went to an orthopedic guy and it Turns out that my tendons and everything in my legs are messed up from how my feet are growing. So I had to do physical therapy and by strengthening my legs up and constantly stretching I was able to take away the pains do resume activities with lots of running for the day or week.

I recently went to play football and after a month the pain came back so I have to wait until I am done growing before I can probably engage in that kind of activity for several weeks at a time.

 

[Zim]

My brother-in-law is a podiatrist and shipped me this goofy looking thing that looks like a tube sock that pulls and locks your foot in a position that stretches your Achilles at all times. He said to sleep with it on. I did this in combination with my stretches and Advil. It was gone in a week.

I saw pictures of that device when I was Googling. But was your pain on the bottom of your foot, or on the back (Achilles)? I have no Achilles pain, and rarely have, even when running longer distances. Mine is totally on the bottom of the foot where that tendon connects the heel to the front of the foot.

 

[HuskyMusky]

avoid wheat/simple carbs altogether or as best you can.

Swim and/or bike...

 

[mnhunter]

I saw pictures of that device when I was Googling. But was your pain on the bottom of your foot, or on the back (Achilles)? I have no Achilles pain, and rarely have, even when running longer distances. Mine is totally on the bottom of the foot where that tendon connects the heel to the front of the foot.

This is what I had as well. Try the tennis ball trick it worked well for me.

 

[miller1]

I froze a bottle of water and rolled my foot on till my foot was numb, that seemed to help mine more than anything.

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[Zim]

I froze a bottle of water and rolled my foot on till my foot was numb, that seemed to help mine more than anything.

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Ya I read this online as well. This sounds simple. I will try it.

 

[OregonJim]

I saw pictures of that device when I was Googling. But was your pain on the bottom of your foot, or on the back (Achilles)? I have no Achilles pain, and rarely have, even when running longer distances. Mine is totally on the bottom of the foot where that tendon connects the heel to the front of the foot.

I was perscribed night splints, which kind of look like lightweight ski boots. I wear those when it gets bad and after hunting hard. They do help. Frozen bottle helps too. I was told by the doc never to walk on hardwood or tile w/o good hard sole slippers....ever.

 

[mattm]

I can relate to your situation. I work full time as an ER nurse and have had this problem on and off for the last 8 years. I did a half marathon on March 15th that sent me into a major flare up. I used a frozen water bottle to ice the foot, rolling it back and forth. I strech 4-5 times each day. I also wear a splint at night that keeps the foot flexed. All of these together I have had great results. I have had very limited results with over the counter insole/supports. For running I use a shoe that is cushioned. I believe that the streching and night splints have done the most good for me. I also have found using Moji balls to do deep tissue massage helps.

 

[ckink65284]

I have had good luck with the Profoot Plantar Faciitis inserts. $8 at Walmart. They break down quickly and have to be replaced every couple of months. Frozen water bottle and tennis ball massages have helped, as have wall and stair stretches. I bought night boots and don't like them at all. I think I got the wrong kind. Cant sleep with them on.

One thing is for sure, I have to keep up on it or it flares back up in a hurry. I sure hope all the tricks don't stop working...

Just looked up the Moji balls. Will be buying those for sure...

 

[hoshour]

Foot inserts did the trick for me. Your insurance will pay for your podiatrist to do custom inserts from a cast of your foot. As you get older, tendons tend to tighten up like everything else. I stretch several times a day now.

The main things are to quit running and switch to something less tough on your feet like an elliptical or bike, keep that tendon and your achilles and calves stretched, get the inflammation down with ice and anti-inflammatories and get a good set of inserts.

 

[Zim]

Foot inserts did the trick for me. Your insurance will pay for your podiatrist to do custom inserts from a cast of your foot. As you get older, tendons tend to tighten up like everything else. I stretch several times a day now.

The main things are to quit running and switch to something less tough on your feet like an elliptical or bike, keep that tendon and your achilles and calves stretched, get the inflammation down with ice and anti-inflammatories and get a good set of inserts.

It would really suck to give up running for good. I have no choice right now though. Been running my whole life.

 

[Againstthewind]

This was a good post for me. I have never been a good runner, but the last couple of years the plantar fasciitis has gotten worse. The stretching has been working lately, and I am going to try the frozen water bottle. I really need to get in better shape for the elk hunt, so eliminating excuses is important. Thanks for the good advise.

 

[hoshour]

Yeah, getting older is tough to adjust to. Lots of running on asphalt or concrete, no matter how good your shoes are, is really hard on a body.

I have a good friend who used to run marathons. He gave it up because it was wearing his middle-aged body down. He went to doing cross-fit and he is about as fit a guy as you'll find and says he is in better shape now than when he ran 6 miles a day.

 

[Mr Drysdale]

I had a round with it in 2011-2012. Dr. told me to buy and wear the best shoes I could afford. He told me to put shoes on straight out of the bed. Do not go bare footed, do not wear sandals and do not wear flip flops. When I'm not in my Clark's for work (office) I wear my Mendles. Have not had a problem since I got over it ( 1 year )!!!!!!!!!!

 

[mattm]

I can actually track the beginning of my problems to wear Crocs at work. I have found some sandals like Chacos, and Tevas that have an arch are ok. The other point made by Mr.Drysdale and the shoes is truth. I have little problems with 3-5 mile runs. If I do a long run 9-11miles I pay for it for days. At this point it is a balancing act for me. This is a real problem for many people, and forums like this are awesome way to share tips with each other.