Plantar Fasciitis Advice

[Deschodt]

Read the few threads, just trolling for some extra advice from cured sufferers...

I picked that up on both feet on the same week, 100% my fault, by having worn crappy flat shoes too often the month before, walking barefoot, and getting back to playing tennis 3x a week on hard courts after a 2 years hiatus, all with 30Lbs of extra lard a$$ weighing down on worn out tennis shoes. So like I said, I'm pretty sure what caused it.

I almost couldn't walk initially, especially when getting out of bed. It's 80% gone now, just hurts a bit occasionally and only if I stay on my feet too long. I treated it with anti-inflamatories and rest, ice, etc... I also bought special cushioned insoles and am stretching the calves more now... Anything else that worked out for you ?

Other question: Am I better off laying off exercise completely or resume in moderation with better shoes? I've found sometimes with tendons injuries, doing nothing didn't help me healing faster, and it may take a few months to go away completely. Meantime I'm not losing any weight sitting on the aforementioned lard a$$ ;-) Catch 22... Just looking for opinions from people who've been there... Thx !

[Tobra]

replace your shoes more often, stretch your calves EVERY DAY with knee straight and bent, toes pointed straight ahead. In AM, prior to getting out of bed or after period of rest, roll a tennis ball or soda bottle in your arch to loosen it up, ice every day even if it does not hurt, stretch before and after sporty activities

[vash]

stretching helps alot.

i also had a water bottle frozen solid. stuffed it into a thin sock and rolled that under my foot while i watched TV.

both feet must be brutal.

[Deschodt]

Originally Posted by vash

stretching helps alot.

i also had a water bottle frozen solid. stuffed it into a thin sock and rolled that under my foot while i watched TV.

both feet must be brutal.

Yeah, well, getting out of bed was.... but I got what I deserved ! I'm not 20y old or 150 lbs anymore.
I could walk on my toes just fine, in fact I had to, just not on my heels, but you do look a little stupid doing that ;-)

It was a little scary for a while ("Will-it-go-away?"), but it's finally healing faster now after 2 whole weeks off Tennis, so I'm trying to do all I can to *never* repeat that again (and be able to resume working out), based on all the suggestions above. I'll add the ice bottles to the tennis ball and the stretches ! Thanks !

[not sharp]

add arch support to shoes. Use a quality support. Sorry NOT scholls!


Cheers

[Deschodt]

Originally Posted by not sharp

Sorry NOT scholls!

what do you recommend ? I ordered 2 pairs of "Superfeet Green Insoles"
apparently recommended for Plantar fasciitis issues... We'll see...
I do have one set of scholls sports cushioning ones for the tennis shoes, they do feel better than the stock soles, but I'm not saying they are great....

your laundry list from above (Corner balance ) made me think this is pretty much a corner balancing issue for me too ;-)

[vash]

i hesitate to recommend shoe inserts. i have 2 sets of the green, and 2 of the blue. no diff between the two. i also got some from this store called "the walking company". two sets. i think they are better. they have a "hump" in the middle. an exaggerated hump that helps support the arch. first time i tried them, it felt like someone left a waded up piece of tissue inside. (hmmm, i can post a pic if you like, but a worn out insert pic is kinda gross)..is it helping? i think so. i worked sat, and wore steel toes without inserts.i felt it.

now if you go to the walking co, and buy them..they will make you stand on some sensor pad. forget it. you are favoring your heels right now and they will get you some incorrect pads from the erroneous sensor reading...i just asked for the ones with a hump.

[Tobra]

the difference is the green ones are more rigid than the blue ones

[jcommin]

Stretching is advised. Go get a foot brace and use it when you go to sleep. The foot droops at night and the tendons try to heal in tha tposition. When you get up in the morning the first thing that happens is the tendon stretches and the pain is excruciating. The foot brace keeps you foot where it needs to be allowing the tendon to heal correctly.

Additionally go to a good shoe store where someone can evaluate the way you walk. These types of stores usually have a treadmill where your walking can be evaluated. Get the right shoe for your walking situation.

Do not, do not get cortisone shots to relieve the pain. The shots only mask the problem.

[dad911]

I had pain for about a year until I started 'PT'. Wrote the alphabet every morning before getting up (seriously, google foot alphabet therapy)

[snbush67]

For me taping helps, and heel supports in all my shoes.

There are some good videos on youtube that show how to tape your feet.

I just started riding a bike regularly again and hope that with weight loss mine will heal and the pain will go away.

[RWebb]

also lose wt., and lose some decades off your age - latter helps a LOT

[Pazuzu]

Steroids!!! Steroids!!! Steroids!!!!

No, really! I just went though a dosage series of Predizone for an infection, and my pain went to ZERO for that 7 days. I mean, like magic. Hop out of bed first thing, run around, nothing. It was amazing.


The pain came back 3 fold when I finished my meds. Don't quit steroids, it sucks!

[Tobra]

Originally Posted by jcommin

Stretching is advised. Go get a foot brace and use it when you go to sleep. The foot droops at night and the tendons try to heal in tha tposition. When you get up in the morning the first thing that happens is the tendon stretches and the pain is excruciating. The foot brace keeps you foot where it needs to be allowing the tendon to heal correctly.

Additionally go to a good shoe store where someone can evaluate the way you walk. These types of stores usually have a treadmill where your walking can be evaluated. Get the right shoe for your walking situation.

Do not, do not get cortisone shots to relieve the pain. The shots only mask the problem.

This is not bad advice for a layman, except for the last line which is just flat wrong

The foot alphabet thing is better for rehab on an ankle sprain than plantar fasciitis/tight Achilles

Mr Bradshaw, you are referring to oral, systemic steroids, not a big fan of those, but a very powerful tool.

[Halm]

I had a really bad case of Plantar Fasciitis a few years ago. The two things that help most were calf stretching several times a day, and a night boot. I am sure you can find them cheaper but I wanted to give you an idea of what worked for me.

[jcommin]

Originally Posted by Tobra

This is not bad advice for a layman, except for the last line which is just flat wrong

The foot alphabet thing is better for rehab on an ankle sprain than plantar fasciitis/tight Achilles

Mr Bradshaw, you are referring to oral, systemic steroids, not a big fan of those, but a very powerful tool.

There isn't an avatar for a heavy sigh. I just didn't think of all of what I stated, I didn't do any goole research. I got a cortisone shot for my plantar fascitis. Took vioxx too when it was available. My pain was so severe cutting my foot off sounded like a good option. I went to a specialist, got therapy, brace and stretched. My chances were 80/20 that he could solve my issue w/o surgery. His made the comment about the cortisone. He would have never gave it to me. I no longer has the problem. I still stretch to this day.

You gotta get the right doctor.

[jcommin]

Originally Posted by Halm

I had a really bad case of Plantar Fasciitis a few years ago. The two things that help most were calf stretching several times a day, and a night boot. I am sure you can find them cheaper but I wanted to give you an idea of what worked for me.

Yep! The night boot works.

[Tobra]

I don't get many who can sleep with that boot on.

I am about 95% resolving plantar fasciitis without resorting to surgical intervention. Steroid injections are great for the right problem. Plantar fasciitis is among the problems for which I use them.

Heavy sigh?

[Pazuzu]

Originally Posted by Tobra

Mr Bradshaw, you are referring to oral, systemic steroids, not a big fan of those, but a very powerful tool.

I was actually referring to the humor of suggesting that someone become addicted to steroids to negate some foot pain...yes, a steroidal treatment got rid of my pain, but the side effects were nasty...not to mention the whole "steroids ain't really good for you" thing.

EDIT: My in house doctor makes me suffer with mechanical fixes to the facies (is that correct?). She takes a knuckle and grinds at the damage. This is not fun. I do not suggest it.

[HarryD]

I get bouts of this now and again (usually when my shoes are on their last legs and I am too lazy to get new ones).

My Doc gave me a set of silicone heel lifts. I put in my shoes and they are magic for my feet.

That plus trying stretch when I wake up really take the pain down a bunch of notches.