Plantars Faciaitis

grfox92

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Joined
Mar 14, 2017
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1,128
Location
NW WY
Back in 2015 I injured my right foot carrying out a heavy buck and round up with planters fasciitis in my right foot. The pain was concentrated specifically in the arch of my foot. I dealt with it for over a month and then was recommended a boot to wear overnight purchase one on Amazon and voila The planners for shiites went away permanently.

Until last week not sure what happened can't link it to any specific incident but it's back in a completely different location. It's pretty intense pain deep in my heel of my right foot nothing in the arch of my foot.

As usual with plantars fasciitis it gets better after I walk around out of bed. By the end by the end of the day being on my feet all day as I'm a carpenter The pain gets progressively worse.

Elk archery opener is in 18 days and I fully intend on hitting it hard but this is going to be a problem. I gave the boot away a couple years ago to a friend who needed it and now I live 2,300 mi away. I order another one it'll be here on Saturday I'm hoping it'll give me some relief.

The information on the internet is so varied from so many different sources. Anybody had success in kicking this do I need to be wearing stiff shoes with a high arch support all day to help mitigate inflamming the tendon? Will taking a break to stretch throughout the day help just curious as to what guys who have been through this have done to get some relief.

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Titan

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Joined
Sep 13, 2016
Messages
494
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Texas
roll it on a frozen water bottle.

If you have a shoe store in your area that sells Hokas, might be worth picking up one of their highly cushioned lines (either for everyday or a boot style).
 

DCT1983

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Jul 21, 2021
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184
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Missouri
Might look into a special insole for that. I know my dad just had to get some and they have helped him a lot.
 

CHSD

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Feb 1, 2016
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313
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South Dakota
I had plantar faciaitis and starter wearing Brooks Beast shoes and that helped my feet greatly!
 

EastHumboldt

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Nov 14, 2020
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732
I had it pretty bad in both feet. A combination of decent arch support (I used to not wear any) and stretching every night and morning by sitting and pulling with a strap on the balls of my feet. That did the trick over a couple months. and was fine for about five years. Walmart has a Dr Scholls machine that will read your feet and specify a “custom” insert. Those worked .for awhile for heel pain. Maybe two years.

Finally I had to see a podiatrist. Because my feet are very flat over the years I’ve developed bunions on both big toes. They have a computerized pressure pad that reads the pressure in your feet as you walk. Then they made me a truly custom orthotic from the pressure pad data using a 3D printer. It worked like voodoo. My feet hurt so bad that I was ready to give them my life savings to make it stop. Ive been almost completely pain free for a year now. I wish I had gone to a podiatrist when I first started having the plantar fasciitis about eight years ago because I think it was a warning sign of things starting to break down.
 

GSPHUNTER

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Jun 30, 2020
Messages
2,296
I went from work shoes, Redwing to runner shoes and that did for me. After several weeks I went back to work shoes and have had no more issues. Worked for me.
 

Bl704

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Joined
Aug 1, 2016
Messages
607
Location
Charlotte NC
I had pf for about a year... Did shots in both feet, didn't help me. Compression socks-nope. Lacrosse ball, golf ball, bottle - some help. 'Picking up the towel from the floor with toes' - helped fairly well.

New sneakers, stretching my toes, and massaging (getting in between the toes) them in the shower helped. Picked up those tidbits from Wardo (Journal of Mountain Hunting Ep 243)

Knock on wood, I'm pain free now...
 

Owens

Member
Joined
Feb 25, 2012
Messages
99
Location
Colorado
I dealt with it years ago when I first really started running. Time off of course to get rid of it. Once I was able to run again, I started trail running that seemed to really strengthen my calves and lower legs. I haven't had an issue with PF in years. But now for maintenance I stand or roll my feet on a lacrosse ball while I brush my teeth every day. I do it twice a day when my calves or feet start to feel tight. Probably not a great idea for you to try right now, but once it goes away that might help with long term maintenance.
 

KJStechly

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Joined
Dec 6, 2018
Messages
267
So I’ve been dealing with foot pain for a while and here’s what I’ve learned:

Plantar fasciitis isn’t necessarily a specific condition affecting a specific muscle/ tendon. It simply means plantar (bottom of foot) fasciitis( inflamed fascia). The fascia is the ligaments around the tendons in the bottom of your feet. You have 5 major tendons running from the root of your heel all the way up to the ball of your feet. This is where they tie into you toes. This is why when you get a foot cramp your toes often curl.

This procedure was recommended to me by my Pediatrist:

Sit on the couch and roll a tennis ball under your feet. Once this doesn’t hurt, start using a racket ball. Once that is comfortable, move up to a golf ball

Another thing that I have done is replaced all my insoles with dr. Scholls extra support. This has made all the difference


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Bowhuntone

Member
Joined
Sep 25, 2018
Messages
82
Location
NH
start an anit inflammatory med right away, ibuprofen ect.
stretch calf / achilles tendon

arch support all the time on hard surfaces including at home
 

Customweld

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Joined
Sep 13, 2016
Messages
1,254
Location
Idaho
One of my biggest relief factors was not going barefoot. I have worn Whites Loggers for 30 years and they have an extremely high arch built in. Wearing a good, padded sneaker when I'm in the house helps immensely.
 

dpat

Junior Member
Joined
Mar 9, 2014
Messages
44
Brooks Beast for tennis shoes helped my feet lots. I have recently got a pair of the Skechers Max Cushioning tennis shoes and really like those as I'm on my feet all. day.
 

mlgc20

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Joined
Oct 29, 2018
Messages
1,179
Location
DFW, TX
I had PF pretty bad as well. What helped me was getting in the habit of stretching my Achilles and calves. I'm not sure of the why, although my podiatrist explained it to me. But, I would stretch those multiple times each day. I could do it while on phone calls or watching TV or whatever. It was easy and very effective.
 

EKyhookr

Member
Joined
Mar 13, 2018
Messages
64
Low dye strapping with Leuko tape will hold up for several days and gives me great relief and support


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grossklw

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Joined
Mar 24, 2017
Messages
174
Location
Wisconsin
Eccentric calf raises, but it's not a short term fix (6-8 week deal before a major difference). To go on your hunt the boot for a couple weeks may not be a bad idea. Problem is when you get out of the boot usually it's a weaning type thing, which you don't have time to do. For my patients my go-to's are toe stretch at the wall, water bottle at night, eccentric calf raises, and gastroc/soleus stretch at the wall. Can also try reverse-6 taping with leukotape (just google it). You can do some tooling to it as well but I'm not a big manual therapy PT.
 

bobr1

Well Known Rokslider
Joined
Dec 11, 2017
Messages
333
Had it several times in the military. One of the things that helped the most was a lacrosse ball to roll my foot on which was recommended to me by my doc. They are cheap and you can pack them if you need to bring them in a trip.
 

Zoso5150

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Joined
Aug 30, 2019
Messages
627
Location
OR
Back in 2015 I injured my right foot carrying out a heavy buck and round up with planters fasciitis in my right foot. The pain was concentrated specifically in the arch of my foot. I dealt with it for over a month and then was recommended a boot to wear overnight purchase one on Amazon and voila The planners for shiites went away permanently.

Until last week not sure what happened can't link it to any specific incident but it's back in a completely different location. It's pretty intense pain deep in my heel of my right foot nothing in the arch of my foot.

As usual with plantars fasciitis it gets better after I walk around out of bed. By the end by the end of the day being on my feet all day as I'm a carpenter The pain gets progressively worse.

Elk archery opener is in 18 days and I fully intend on hitting it hard but this is going to be a problem. I gave the boot away a couple years ago to a friend who needed it and now I live 2,300 mi away. I order another one it'll be here on Saturday I'm hoping it'll give me some relief.

The information on the internet is so varied from so many different sources. Anybody had success in kicking this do I need to be wearing stiff shoes with a high arch support all day to help mitigate inflamming the tendon? Will taking a break to stretch throughout the day help just curious as to what guys who have been through this have done to get some relief.

Sent from my Pixel 3 using Tapatalk
Are you a stomach sleeper? Sleeping with your ankles straightened relaxes your calf muscles and they tighten overnight. By buddy told me this and it worked for me--> trying hanging your feet off the side or end of the bed so your ankles can be more at a natural 90 degree angle.

Also, make sure your daily shoes have some heel to them. I had this issue with one pair I was wearing daily to work, replaced the cheap insoles with Dr. Scholls and, viola! Gone.

I fixed both these issues and haven't had any issues since. Good luck.
 

Yarak

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Joined
May 24, 2020
Messages
315
start an anit inflammatory med right away, ibuprofen ect.
stretch calf / achilles tendon

arch support all the time on hard surfaces including at home
This^^^^ exactly this^^^^
if you go to the doc this will be the first thing they’ll have you do
Trust me you do not want to get the shot in your heel like I had
That brought tears to my eyes
 

JohnB

Well Known Rokslider
Joined
Aug 28, 2019
Messages
296
I haven't had plantar fasciitis but have dealt with some pain in the ball of my foot. I tried rolling with a lacrosse ball and felt like it didn't do enough for me. A friend recommended a Beastie Ball and I've been very happy with it. It's a spiky ball the size of a lacrosse ball and you can really work it into tender spots. I'd recommend starting with the softer version rather than the firm which initially feels like something from the Spanish Inquisition.
 

tuffcity

Well Known Rokslider
Joined
Nov 2, 2013
Messages
487
Location
YT
Had it in my left foot a couple of years ago. Nasty stuff. Tried the bottle/ball under foot, stretching exercises, etc. Finally went to my physiotherapist and she used acupuncture. Cleared up in a week and hasn't been back. Damn painful needles but well worth it!
 

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