Planter Fasciitis

[HighUintas]

2) roll out the tendon using a lacrosse ball.

Are you referring to rolling out the tendon in the arch of the foot?

 

[trailblazer75]

Are you referring to rolling out the tendon in the arch of the foot?

Correct. A lot of guys will use a frozen water bottle. Breaks up the adhesions and the ice reduces inflammation.

 

[htlt_surfboards]

I’ve found that a golf ball has been the most effective for rolling out under my feet.

 

[Huntingfarandwide]

Which one do you use?

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Run Pain Relief.

I go through about two to three pairs a year. I put them in everything I own. I also use the heel shim that comes with them. Some of my boots (Timberland - Irish Setter - Danner) I can just remove the factory insole and go at my usual size. My sport shoes that don't have a removable insole I have to size up. I have not had pain since.

I suffered for a whole year until the third Podiatrist I saw turned me on to them. He said use these and also cross train to give your feet a rest. Hike then Bike.....

 

[ChrisAU]

I wound up having to put my left leg in a cast for a month in the summer of 19. Killed the bull in my avatar in October after that so that was good lol.

By far the biggest thing, and I still do it every day, is stretching my calves every chance I get. No curb or door jamb goes unused throughout my day.

 

[Ralphie]

I had a moderate case of it 12+ years ago. Green superfeet and stretching my hamstrings and calves works for me. Even sitting in a recliner with my legs out in front and stretching by bring my toes up towards me works awesome. It’s like PT while watching tv.

 

[lampley24]

lampley24​

FNG​

Only suggestion i havent seen yet, which really helped with my PF was front hip work. Sounds crazy but your hip can affect the way you walk, which causes the calf to tighten. Went from running 60 miles a week to 0 mine finally got so bad. Mine was triggered by walking miles each day in muddy conditions. PT started on my front hip, while working on the calf. I used Voltaren on the calf and foot to reduce inflamation. After 6 weeks i was pain free and am rebuilding miles without pain. Hope it helps!

 

[whoop]

i had PF for a bit, mostly ignored it for 6 weeks or so. same thing i do for any injury. picked up a pair of Hoka teni shoes, worked like a charm.

 

[Aperez]

Lots of good info already given. I had it about 4 years ago when I started running a lot, did all the stretching, tennis ball, frozen water bottle, wore a boot to sleep so it didn’t contract while sleeping, stretching it out before getting out of bed. I’m sure some of it worked but the big difference for me is when I changed my shoes I trained it. Everyone’s feet are different but once I bought a pair of topos it slowly went away and I haven’t felt anything since, I have flat wide feet and the topos have a wide toe box and low drop heal. Currently on my third pair, ugly shoes but who cares when you’re pain free. Best of luck getting it healed up, from my understanding it’s just an overuse injury? Have you recently started training or running more than normal?

 

[sandhillhunter]

The sock thing with the strap just didn't work for me. Don't remember what it was called

The Strassburg sock.

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a.co

It’s goofy, but it actually worked really well for me.

I dealt with PF off and on for a couple of years. Haven’t had problems for 4-5 years now.

Using Superfeet insoles and zero drop shoes has helped keep it away. Even after running a couple of marathons and lots of rucking.

Having said that, the PT and stretching that others mentioned is probably the best way to manage it.


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[grfox92]

Stop everything you are doing and order this right now. I suffered with PF for almost a year. 1 week of wearing the boot to bed and it was gone and Ive never had it again.

All the recommendations people have listed here can help. But if you understand what PF is and why it hurts the worst after a night of sleep, the boot is the only thing that truly makes sense. Don't allow the muscle to constrict over night,

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