Flat Feet

mrperty

Wondering if someone could assist or provide guidance because don't know where to turn next. I have been diagnosed with flat feet and currently have plantar fasciitus. I've had this for nearly 6 months and its so sore and frustrating especially in the morning. I find it hard to walk let alone do any exercise. Was able to run 5 km 4 times a week and play astro turf football but its a distant memory at this stage. Bought a pair of custom made orthotics which have given me some light relief but i don't seem to be making any progress. Have tried all the stretching exercises but no joy golf ball,icing etc. Went to GP who gave me cortisone injection for pain relief in the heel but this didn't help one bit. He told me to persist with the orthotics. GP then referred me for bone xray and orthopedic consultant in Blackrock clinic. No heel spur was found on the xray and consultant stated to persist for the time being and try a physio. Whats the difference with goin to a physio on the street and being referred by GP for physio through hospital? I currently live in Kildare so does anyone recommend a physio who could assist with this or would i be better off getting a referral to say Clane Hospital. Just want to see light at the end of the tunnel.

Lil' Smiler

what stretches were you given? Presumably Gastroc, but how were you told to stretch it?

Who did you go to for the Orthotics? Did whoever it was do any manipulation of the bones of the foot and your knee and hip?

If you're referred to a physio, i'm guessing it means you can claim it back on your health insurance rather than just calling up the physio and making an appointment. A physio should be able to do some frictioning work on the tendons & ligaments which will break down the scar tissue & re-align the fibres..worked for mine anyway! I've used it with a couple of my clients & it's also been successful.

With Plantar Fasciitis, a heel spur may not be present but you an still feel pain in the heel. Did any one check for a rupture at the origin of the arch ligament? a scan should show it. Have you tried splinting the foot at night?

mrperty

what stretches were you given?
Towel/calf/achilles/stair/gastroc stretch/frozen can roll
Presumably Gastroc, but how were you told to stretch it?
Performing stretch for 20 secs then relaxing repeating 10 times.

Who did you go to for the Orthotics?
Went to pharmacy who recommended online retailer fit4u.ie who produce custom made using cast. These did get rid of pain in knee but pain seems to shift from heel to achilles. Dunno if i should persist. probably really need to reevaluate them although GP + consultant said persist with them as i have fallen arch.
Did whoever it was do any manipulation of the bones of the foot and your knee and hip?
No just cast of foot.

Did any one check for a rupture at the origin of the arch ligament? a scan should show it.
No just think it was a bone scan of both feed and no heel spur was present.

Have you tried splinting the foot at night?
No havn't tried night splint. where can i get one

suppose really need to see physio

Lil' Smiler

OK, I would suggest you go to a Podiatrist. I got a pair of custom made orthotics this time last year and they have made a huge difference to my life. I had my first yearly check up on Monday actually and he said that my feet have changed alot on the first year and he was really impressed & shocked with the progress. I can give you the name of my guy if you like, he's in Castleknock in Dublin so I don't know how easy it is for you to get to him. when i'm going, i take the Blanchardstown exit off the M50.

Getting a cast done of your foot probably isn't the best way to go, I got a biomechanical exam done whereby my foot was scanned & it was shown up in 3D image the way my foot falls when I walk etc.

I have what is called "Internal Femoral Torsion", whereby the ball of the ball & socket joint @ the top of my femur is twisted and has been since I was a kid. I had had a fairly bad gymnastics injury 7 years ago which never healed, huge amount of scar tissue, i could have possibly ruptured the big tendon in my foot but this wasn't diagnosed properly. When I went to my podiatrist for the first time last year he spotted loads of little fractures in my foot. So I had all of the bones in my foot, knee & hip manipulated to work with the Orthotics.

A stretch i was given for Gastroc is to have the leg you are stretching behind. Place a book by your foot, put your big toe joint on the edge of the book and keep the leg straight aswell as keeping your back up straight. Make sure you push the heel of the back leg to the floor. It sounds very complicated but essentially it is like the normal gastroc stretch against the wall except with the book under the big toe (it alters the positioning of gastroc &soleus) and you are putting the weight on the back leg.

mrperty

Tks Lil' Smiler
so would you recommend just a podriatrist and leave physio. Thought physio also does assessment of feet. if you could pm his name number i'd appreciate it.

Lil' Smiler

I would go against physio. a podiatrist specializes in the foot and ankle so it would make sense to go to a specialist. i pm'd you his number there

kipple

mrperty,


I know it is too late but cortisone injections can damage the tissue where the injection takes place, in general the foot gets less pain relief from cortisone injection than other parts of the body, is a temporary fix and you should only get so many of them in a lifetime.

For plantar fasciitis rest along with stretching is the cornerstone of treatment. The stretching should be done 3 times per day for 10 to 15 minutes. If you go to a massage therapist then more frequent visits for less time per visit is better. Other treatment options involve taping the foot although I know nothing about this option.

Over foot eversion (pronation) (which is common with people with flat feet) which lengthens the calcaneus can be a factor in plantar fasciitis and it is this thinking that leads to the use of orthotics in its treatment.

For flat feet some things you can try are@

• Exercises picking up pebbles or scrunching a towel (back/forward/left/right) with you toes (epically big toe)
• Myofascial work to release rotations in the legs (this can do a lot)
• Put a ball between ankles and knees and bend legs up/down
• Strengthen Tibilias Anterior muscle by putting a weight (2 soup cans?) to inside of leg and invert (bring big toe up) the foot and hold for 3 seconds

Rolfing is something that is well work looking into, which will look at correcting the underlying structural issues causing your problems, if you need more info PM me.

Also if you send me a PM with your email I will send you a paper on plantar fasciitis from the journal of bodywork and movement therapies.


T.

Xander1971

can you please let me know the POD you went to Lil' Smiler as I am also in need of some Orthotics but want to make sure I get the right diagnosis as they are so expensive.

I found yoga a good help for my pain which is in the knees due to over pronation and my recent effort to take up jogging. It really seems to be all about the stretching.

Kenny Powers

Where is the best place to get insoles made I need a set of good ones i've got flat feet and it causes me alot of knee and ankle pain more so my knees. If i'm spending up to 400e I really just want to get the best and do it right first time.

gaz100

Hi Lil' Smiler
could you send me on the contact details for the podiatrist in castleknock, thanks
Gaz