Plantar fasciitis

[jpmulk]

I have noticed major improvement just by intensely stretching my calves. Still have some discomfort but it’s improved significantly. Stretching seems to be the key. Thanks all

 

[sandhillhunter]

I’ve dealt with it off and on for a while. I run up to 1/2 marathon distance and don’t stretch my calves like I should.

Podiatrist recommended Powerstep 1/2 insoles in all my shoes which helped some.

Best Insoles for Plantar Fasciitis & Arch Support Orthotics

PowerStep® orthotic insoles for plantar fasciitis provide arch support to relieve the arch and heel pain of plantar fasciitis throughout the day. Find relief from Plantar Fasciitis with PowerStep orthotic Insoles. PowerStep is the#1 Podiatrist recommended insole for treating and preventing...

powerstep.com

Ultimately what relieves my pain is this goofy Strassburg sock.

It keeps your toes extended which helps prevent your feet from extending (toes pointing away from your body like mentioned above about the heavy blankets) while you sleep.

Functions similar to a boot but I think it’s better because it is dynamic and stretches while you sleep.

The Strassburg Sock™ | Heel Pain Relief | Official Manufacturer Website

Fix Plantar Fasciitis while you sleep. The Official Strassburg Sock™ Night Splint offers natural heel pain relief and Plantar Fasciitis. Made in the USA.

thesock.com

Now I wear Superfeet insoles in all my running, hiking, and work shoes. Thankfully haven’t had any problems in a couple of years.


Sent from my iPhone using Tapatalk

 

[westonhoma]

Dealing with plantar fasciitis for the first time. Pain is more in the heel area. For those of you experienced with it, what worked for you getting through it?

I decided last week I better get serious about getting it gone. Now is the time as it’s winter. I’ve got a few sets of insoles coming in the mail. Right now I am taking a two week break from all workouts. No running or lifting. Just light walking around work. Icing and rolling my feet on a frozen water bottle twice a day.

Any other thoughts?

Marathon / ultra marathon runner as well as a studying certified personal trainer here.. Even after your recovery , snag a tennis ball, baseball, whatever ball... and when your just sitting watching tv or on the computer... rub that ball around on the bottom of your feet to massage those areas for a few minutes under each foot. Its the little things that make a difference

 

[fshaw]

May have been covered earlier but I limit the time I walk barefoot around the house. Crocs are easy on/off with good arch support.

 

[ChrisA]

Voodoo or other muscle floss bands on the calves has helped me, along with all the other recommendations mentioned above. Dropping 40 lbs, sugar, and alcohol seemed to help too.

 

[htlt_surfboards]

I have a golf ball under my desk that I roll my foot out on while at the computer, focusing on both the arch and heel. Not pleasant feeling but makes a big difference for me when I do it consistently.

 

[Danny]

I used to have PF in the heel for years it would happen on and off. I would massage my feet and calves and do stretches. The issue is that I am really bad at doing these stretches continuously enough after PF has heeled.

I switched to minimal shoes to strengthen my feet and it's been 3 years since I've had PF pain. It's a big commitment though and does not come without some pain when training your feet.

 

[260shooter]

PF is linked to tightness in calves. Or at least it was for me. Start stretching your calves. There’s a few different ways. Dry needling in the calf helped me a lot.

Also for me very flat shoes helped a lot. Vans slip ons and altra lone peak.

I delt with it for about 4 months, saw a chiropractor on youtube said to stretch your calves. I started doing a one minute stretch on stairs. My pain was gone in a week.

 

[duckcarver]

I find the Strassburg Sock to be very helpful.

Also, for anyone with a MTN Tough subscription, the Rehab/Prehab series has a session for Plantar Fasciitis. https://lab.mtntough.com/rehab-and-prehab/season:2/videos/plantar-fasciitis

 

[N2TRKYS]

I’ve had it for several years and has never went away. I guess once you really get it, it never goes away.

 

[ChrisD]

I had PF- it sucks for sure. I tried night splints- didn’t work. What did work was rest (2 weeks no running) ice, rolling the heels with my son’s baseballs, the laces help break up the fibers- and then switching to zero drop shoes- Altras. That fixed it. 3 yrs now & no PF, I swear by zero drop shoes now. Lone Peaks or Timps. Worth the $

 

[wstribling]

Mobility WOD footroller

MobilityWOD Foot Roller

The MobilityWOD Foot Roller, developed along with Kelly Starrett, can help mobilize, lengthen, and stretch the muscles and fascia in the foot, potentially improving circulation and reducing common soreness and/or the onset of plantar fasciitis.

www.roguefitness.com

 

[TNRB]

Awesome seeing all the suggestion here. My recommendation is to try every single suggestion provided and observe the results.

I personally have tried many of the suggestions here. I suffered for years with PF, that turned into bone spurs well before I found techniques that work. Trying not to be repetitive of others, but here are my recommendations.

Focus on the physical aspects of your body function and movements to find the core problem
Get a gait analysis
Take a hard look at your leg muscles, back and hips
Strengthen your feet and calves as much as possible
Stretching, get coached on how to stretch properly
Mindset, after finding answers that provide relief work through the pain until you feel more relief. Don’t give up, stay sick and tired of limitations, the answers are out there for you

 

[LookinforDirt]

I got a double whammy. Plantars in my left foot after playing tennis in cheap shoes. A few months later sciatica in my right leg. Both went on for over a year with nothing fully taking care of either. Stretching helped the most with the Plantars. Just stretching my calf against the wall. 3 stretches for 3 minutes 3 times a day. Really had to work it with deep stretches. Maybe made it 50% better. My doctor said stretching is not a cure. It won’t make it go away. But it can relive the pain. What finally got it to say 85-90% gone was a month long dose of Meloxicam. Since then it feels a little stiff in the mornings and when walking barefoot if I’ve been sitting for a while. It loosens up with just walking. I have not stretched it since. Probably should. So long as a I wear decent boots I can hike/walk for miles without to much discomfort. It just feels more fatigued than my right foot but not actually painful.

 

[jpmulk]

Update: it’s been a year now. Stretching got rid of it in my right foot pretty quick. Left foot has been a battle. Best thing so far seems to be switching to zero drop boots and shoes. Seems to slowly be healing. Trying not to hold my breath.

I did just hunt a hard 6 days. Covered over 60 miles off trail in mountain terrain. Has foot pain at the end of the days and after rests. But did not get worse. Used Lems summit boots. Really like them.

 

[Fever Buck]

I dealt with PF for 3 years in both feet. What solved it was sleeping in foot braces to keep my feet stretched out, and wearing very high arch support insoles. Still wear the insoles but no longer need the braces. Haven’t had any issues in a long time.

 

[ASR-Briggs]

Struggled with PF for about 6 months (induced by wearing a new boot for a month that clearly did not suit my foot). I tried to "push through" it for a time and keep running. Not a good idea. Only made things worse.

I changed my cardio away from running to cycling and intervals on the elliptical. I got some insoles for my work boots with had much higher arch support, and I applied heatpacks to the soles of my feet before bed (I've read that alternating between hot and cold packs works better, but I didn't do this).

Gradually went away and I can run again.

 

[ASR-Briggs]

Oh, just wanted to add that the reason PF takes so long to heal is because it is microtears in the tendon, but that tendon does not get much blood flow to it. So the alternating hot/cold packs are to stimulate blood flow to the area to assist healing.

 

[N2TRKYS]

If you really get plantar fasciitis, you don’t get rid of it. That’s been my experience.

 

[ASR-Briggs]

If you really get plantar fasciitis, you don’t get rid of it. That’s been my experience.

Are you implying that everyone who has recovered from PF actually never had PF in the first place?