Plantar Fasciitis

nellocono

Has anyone got any tips on what has helped them personally to get rid of this horrible condition that seems to strike down us runners most often?

I am doing all the usual stretches, freezing and golf ball rolling tips that are online. I am also considering buying a pair of Skechers Go Run Ride as I think these might help me run on my mid foot more due to their design. Right now, when I run if my heel strikes the floor the pain will gradually build up. However, if I run on my toes or with a mid foot strike I dont feel any pain whatsoever.

BeepBeep67

Wear flip flops around the house, helps strengthen the foot.

Micilin Muc

I spent 10 of the past 13 weeks out due to plantar fasciitis and hamstring trouble. I have a suspected shorter left leg and my physio is going to measure the difference via x-ray to see if custom orthotics would help.

I have been wearing over-the-counter (Scholl) orthotics for three weeks now and the pain has subsided a lot, although I'm only wearing them on my office shoes. I've also been wearing a compression support on my foot at night to keep the foot at a 90-degree angle - cheaper and probably less effective than the boot night-splint.

My advice to you is to go to a physio and see what he says!

beeduybe

This could be of interest:

http://corkrunning.blogspot.co.uk/2011/12/guest-articledealing-with-plantar.html

JohnnyCrash

BeepBeep67 wrote: »

Wear flip flops around the house, helps strengthen the foot.

Whilst wearing flipflops around the house may indeed strengthen the foot ordinarily,it wont do anything for pf.On the contrary,you need to be supporting the fascia to keep the pressure off it

spurscormac

Switch runners to Inov-8 Road-X series - they contain a Dynamic Fascia Band in the sole that helps support your plantar fascia. At least that's what they claim

In all seriousness, sounds like you have issues when heel striking. You should research running form and improving that, chi running techniques can help.
You could also consider migrating towards minimal running - this encourages mid/fore foot strike which can help you.

Aside from all that, over the past couple of years I've specifically bought non running shoes that are as close to flat as possible - ie, minimal built up heels and soles.

I find this can help your feet strengthen throughout the day.

BeepBeep67

JohnnyCrash wrote: »

Whilst wearing flipflops around the house may indeed strengthen the foot ordinarily,it wont do anything for pf.On the contrary,you need to be supporting the fascia to keep the pressure off it

Worked for me, you need to teach the foot to support itself.

JohnnyCrash

Micilin Muc wrote: »

I spent 10 of the past 13 weeks out due to plantar fasciitis and hamstring trouble. I have a suspected shorter left leg and my physio is going to measure the difference via x-ray to see if custom orthotics would help.

I have been wearing over-the-counter (Scholl) orthotics for three weeks now and the pain has subsided a lot, although I'm only wearing them on my office shoes. I've also been wearing a compression support on my foot at night to keep the foot at a 90-degree angle - cheaper and probably less effective than the boot night-splint.

My advice to you is to go to a physio and see what he says!

I am also using the Scholl over the counter orthotics(the blue sports ones) and find they definately alleviate the pain.I was at a stage after DCM that I was walking on the ball of the affected foot because the pain in my heel was so bad.Whereas the pain is not completely gone,I can now walk normally,striking the ground with the affected heel.I wear these now constantly,immediately on rising,and in conjunction with foot,achilles,calf and hamstring stretches a few times daily, am gone from 100% pain to about 10% in a few weeks.

JohnnyCrash

BeepBeep67 wrote: »

Worked for me, you need to teach the foot to support itself.

I guess it all depends on the degree of pain one is suffering? In my case I was at 100% so going barefoot or wearing flipflops around the house wouldnt have been imaginable at that time:eek:

Micilin Muc

JohnnyCrash wrote: »

I wear these now constantly,immediately on rising,and in conjunction with foot,achilles,calf and hamstring stretches a few times daily, am gone from 100% pain to about 10% in a few weeks.

That's dedication for you! Do you find the orthotics positively stretch the fascia? That's what worked for me I think, not the exercises.

terminator74

In response to your post about tips regarding PF I thought I’d give you a history of how I have dealt and managed it over the course of the last two years. From my experience maybe you can garner some tips (not medical advice!). I think you've described it well in the sense that I've had a lot of injuries over the years but none compare to PF. It is beyond horrible; it’s frustrating, painful and soul destroying at its worst.

I was hit with PF back in March 2011. After a solid 8 months of good training, solid XC season rolling into the road I did what most runners do and ignored a bit of sensitivity on the inside of my right heel. This progressively got worst (and exacerbated by wearing a pair of boots with a higher heel than usual while away on a work conference - I mention this because I think your choice of footwear is critical in addressing PF). After an ill advised speed-work session I woke up one night with a throbbing foot and pain. After a few trips to the physio and a follow up with a Sports GP and MRI he diagnosed PF. I was prescribed the usual remedies, exercises and strengthening programmes that you will see on any injuries website. At this stage the PF was so bad I had difficulty being on my feet for longer than 10 minutes and a walk to the bus-stop was done in pain. Going from a being a competitive runner doing 50-55 miles a week do limping for a bus everyday made me quite depressed to say the least

After two months of no improvement despite diligence in completing the exercises etc – The sports GP recommended a PRP injection – my own spun blood injected into the tendon. This was extremely painful (I am a bit of a wuss!) It was recommended that I didn't do any exercise for two weeks after this (cycling, gym, yoga – stuff I was doing to keep fit). If anything the discomfort/pain got worse for a while and by July 2011 there was still no improvement. At this stage the Sports GP had initially considered another PRP injection which I was reluctant to do (not only the pain but I had doubts over its effectiveness). So he recommended a EWST treatment in Santry Sports clinic – another painful treatment - this did give me some relief from the pain. (Where I’d describe it as an 8 before it was after two months a 4.5) but still not pain-free enough to start running.

During this time I was attending an Athletics Therapist (massage, a more specific exercise programme etc). Other ‘remedies I tried was a night splint (couldn't sleep with it as it made my big toe go numb). Your everyday shoes are critical; I bought Birkenstocks and I’d advise Birkenstock slippers to wear around the house.
Every morning before I’d get out of bed I would stretch the foot by flexing it up and down and minimise the amount of time you walk barefoot (I’m not sure I’d agree with BeepBeep67 recommendation as it contradicts everything I heard about foot strengthening – most health professional would strongly recommend not walking barefoot - teaching the foot to strengthen itself is done through intrinsic foot exercises - toe grip, picking up towels etc).

By the time September 2011 came around and with XC season coming up I thought I’d try ease back into running. I’d be lying if I said this was pain free – on the runs it was tolerable but the next morning I was crippled. After about 10 runs I woke up one morning with a new sensation – tenderness in my left heel! By the end of the week was full blown PF in my other foot! I literally broke down crying that morning. As the next few months rolled on – the pain in my original heel subsided but the new PF heel was as sore as the original. Over these months up to January 2012 I had about 9 Phyiscal Therapy sessions – involving some deep massage into the plantar. These provided some relief but the pain was there every morning I woke up. My medical receipts for treating PF alone was over €1,100!

2012 saw me make some return to running – I was probably not ready but mentally just had to. As a result I was over eager, I broke down with two injuries that were likely just referred from the PF – my knee and my peronial tendon got injured in May 2012 and August 2012 respectively. I went to a new physio for these injuries and as part of the rehab he started working on building a gym programme to limit the impact of the PF by strengthening glutes, core and a lot of emphasis on balance work. As a result of this and a slow steady build of miles (day on, day off) I returned to speedwork in December and ran my first race in over two years. The last two months saw me run 4 more races and a return to some form of old.

Now I’m managing PF – it doesn't impact me on day to day activities. It doesn't hurt when I run or do speedwork. Its painful after sessions/races which I ice, stretch and massage and this usually works. After recovery runs there's no pain in the morning. After a session its painful for the first few steps but eases out quickly. I do two gym/core sessions a week focussing on glutes and balance work (dead leg lifts etc.). I do a 30 minute stretching routine every night (if I don't, I feel the difference). I have a slitior at my desk in work and I roll it under my foot for at least 30 minutes a day.
I am now doing 5 runs a week/40-42 miles inc. 2 sessions and a long run.
I have modified my training (probably wont run track) - limit the use of spikes on sessions and use for races only).

Hopefully by end of April/mid May I can build to 6 days. I'm not cured of PF – its still there but I have a threshold which allows me to run and compete through a tolerable amount of pain – but only if I manage it through a mix of treatments. And I suppose that's the most important thing someone with PF can take away from my experience – there is no single solution. What works for one person may not work for another. We all have different anatomical reasons for suffering from PF and to recover takes different individual approaches.

For me everyday footwear, stretching the foot before getting out of bed are absolute mandatories. (I have tried different runners, inserts etc but to no avail). After that its about working a programme that can address the root cause. I was unlucky – my PF was chronic but it made me focus on being diligent with lots of little small changes.

Apologies for long thread but hope it helps. (once I started I couldn't stop!)

JohnnyCrash

Micilin Muc wrote: »

That's dedication for you! Do you find the orthotics positively stretch the fascia? That's what worked for me I think, not the exercises.

I would say so,yes.My pf is being caused by hallux limitus,almost no range of motion in my big toe,so the fascia wasnt being stretched.

pconn062

I'm curious about this, I've never had PF thankfully but am wondering, is the pain usually confined to the heel or does it extend to the underfoot completely? And is it usually caused by heel striking or can it happen to mid foot runners as well?

nellocono

Thanks for the replies so far... Tbh I am not completely certain I have PF yet. I have a bad pain in my foot slightly below the heel but around the fascia.

In my case, I think I got simply by doing too much too fast. I have been running injury free for a good while but stopped over the winter as I was playing another soccer. Then I tried to get back to running 3 times a week whilst still playing soccer 3 times a week (i.e training 6 nights in a row for a few weeks). My calves and legs were obviously over-whelmed a bit and something gave...I did notice in the days leading up to the injury that my calves were extremely tight and my shins were hurting as well.

Hopefully rest will cure it as the pain seems to be going away more and more every day. Ive only run once in 2 weeks (although the pain was back after that one run). I can walk around fine now, painless, except I am still a heel striker when I run which I know means I will stress it again if I run. Massaging the fascia and I can still feel the pain but I am hoping its just tissue damage from the sudden increase in activity...

BeepBeep67

terminator74 wrote: »

(I’m not sure I’d agree with BeepBeep67 recommendation as it contradicts everything I heard about foot strengthening – most health professional would strongly recommend not walking barefoot - teaching the foot to strengthen itself is done through intrinsic foot exercises - toe grip, picking up towels etc).

Wearing flip flops is different to walking barefoot, you are constantly scrunching your toes (at least I was) to keep them on mimicking the towel scrunch without thinking about it.

plodder

A couple of years ago I had it, and the cause in my case was overly tight hamstring and calf muscles. Also in my case, rest didn't cure it. I delayed for a number of weeks, faffing around before going to a physio who figured it out fairly quickly. I've forgotten the exact exercises I got, but some of the ones mentioned here sound familiar. There were others that I hadn't come across on the internet as well .... Ever since, I'll occasionally get a twinge under the same heel, and I know I have to spend a few minutes three or four times a day stretching the calf, achilles and hammer, to make it go away again. But, it always works. That's just been my experience at least.

mandz

nellocono wrote: »

Thanks for the replies so far... Tbh I am not completely certain I have PF yet. I have a bad pain in my foot slightly below the heel but around the fascia.

In my case, I think I got simply by doing too much too fast. I have been running injury free for a good while but stopped over the winter as I was playing another soccer. Then I tried to get back to running 3 times a week whilst still playing soccer 3 times a week (i.e training 6 nights in a row for a few weeks). My calves and legs were obviously over-whelmed a bit and something gave...I did notice in the days leading up to the injury that my calves were extremely tight and my shins were hurting as well.

Hopefully rest will cure it as the pain seems to be going away more and more every day. Ive only run once in 2 weeks (although the pain was back after that one run). I can walk around fine now, painless, except I am still a heel striker when I run which I know means I will stress it again if I run. Massaging the fascia and I can still feel the pain but I am hoping its just tissue damage from the sudden increase in activity...

Hi, I feel your pain! I've been suffering from shin splints for about a year and a half and decided I was definitely getting them sorted this year. I also in the past few months started feeling pain in foot. So off I went to the physio. Straight away she could tell me I had PF. Then when she started work on my my calves were in bits. Extremely tight and I had numerous knots (one big on my left side which was the leg that had the PF prob). She told me this was shy I was getting the shin splints. So definitely stretch. She recommended that I get orth insoles so I did (currently breaking them in so I can run in them eventually). She recommended getting and using a foam roller, take baths with epsom salts and also to rub out my legs together with icing and warming my legs.

I also went to a physical therapist to have dry needling (as I couldn't take another painful rubbing session at physio!) and he told me to stretch twice a day whether I have exercised or not. I've been bold though and keep forgetting to stretch and as a result I've got a few knots in my left calf which I'm working on with the foam roller - ouch!!

I'd recommend getting checked out, or even just have a sports massage done to see if it helps but pain in the foot really pushed me to get checked out.

JohnnyCrash

pconn062 wrote: »

I'm curious about this, I've never had PF thankfully but am wondering, is the pain usually confined to the heel or does it extend to the underfoot completely? And is it usually caused by heel striking or can it happen to mid foot runners as well?

Count yourself lucky you've never had it,its the most painful,frustrating injury. To answer your other questions,and this is from personal experience,the pain is mostly,but not always,confined to the heel.
Ive had it twice.The 1st time was in the middle of my arch.This was uncomfortable more than painful and I was able to carry on running.
The 2nd time however,was a totally different kettle of fish.This was where the fascia inserts into the heel(the inside side of the heel) This was a 10/10 pain which had me unable to walk with my heel on the ground.
I wouldnt think its confined to any particular type of runner(athlete,not the shoe) either. I think heel striking would probably cause bruising to the heel moreso than damaging the fascia.
Im a neutral midfoot striker btw.

Darac

I had PF about 18 months ago and this is the treatment that worked for me.

1. Accept that running is out of the question until it has cleared up. I know some people say that you can run with PF but the pain is just not worth it. In my case it took 6 months. I took up cycling and swimming.

2. Go to a doctor and get a course of anti-inflammatories. This was a huge help

3. Do not wear runners or walk in bare feet at any time. I used Eco shoes to give the foot as much support as possible.

4. Stretch your foot every morning. Lift your foot over your opposite knee while sitting down and pull your toes back. Repeat 10 to 15 times

5. When you think it has cleared up, wait at least another month before starting back

6. Start back very slowly.

Hope this helps

Kyle47

Orthotics will help prevent Plantar fasciitis especially if you walk on concrete a lot (at work, etc...). Once you already have PF you should rest your foot, don't stretch it that will make it worse. Ice it when it's hurting bad and gently massage it to stimulate circulation. Blood repairs soft tissue with the nutrients/oxygen that it carries. Other forms of stimulation work great too, anything that will get blood moving without aggravating the fascia.

Killerz

Foam roll, foot massage, calf massage, golf ball under the desk at work, calf raises and custom orthotics is what it took for me to get rid. Took 12+ months.... but I did a few marathons and an ultra in that time, got a few pbs... so despite the discomfort I was able to manage it sufficiently well to be able to race.

davedanon

This is my own personal experience of PF. A couple of years ago, I had a pain around the sole/heel when I ran, and more so after. I hadn't been a fan of orthotics since a visit to a physio with my daughter who had been playing Gah ended with him declaring she had tendonitis, measuring her up for an orthotic, and stating blandly that she "would need them for the rest of her life". I thought to myself, what utter tosh, she's only 12, this guy's a clown. So I Googled treatments for PF, with a conscious bias against treatments involving major 'intervention' - orthotics, splints, surgery ffs! I came across a podiatry website that seemed to disapprove of all these things, so made an appointment. I had an initial consultation, then maybe 3 or 4 weekly sessions, which involved foot manipulation and prescribed exercises. There was no mention of recommended footwear, nothing about walking barefoot. I brought in my running shoes, but he wasn't much interested. They were all much of a muchness, to him. His approach was to heal the foot, and make sure the mechanics were working properly, allowing for the individual quirks of running style. After that the shoe wasn't really important, as long as the runner felt good running in it, of course. I should state that I had gone to see my regular physical therapist initially, and he had diagnosed PF straight away, but as he was about to go into hospital himself, he didn't really prescribe much more than the classic fill a coke bottle with water, freeze it and use it as a foot-roller technique. The podiatrist asked if I had been told how long it would take to heal, and I told him I hadn't because the other guy had been going into hospital. So he says ok, it will take 10 to 12 weeks to get better, and he was bang on the money. The other major part of the treatment was the Stick of Pain. This was introduced after a few weeks, with the instruction that I was to walk over it, very slowly, inch by inch, three times twice a day. This stick had a bore roughly the same as my thumb, I still have it, and I swear it's what made the difference. I haven't had PF since.

Bambaata

Ive had this now about 10 months. I stopped running completely in June. To that point id had a few massages but it didnt work. I then got dry needling which helped initially but pain soon returned even still not running. I hence booked in for laser therapy as id a distinct lump on the inside of the foot inside the heel. Ultrasound showed a lump of scar tissue and trapped fluid. The lump is now gone and i left it 6 days before trying an easy short run. Unfortunately the slight soreness is still there, lump seems gone but im definitely not right yet.

Im looking at trying the night support now as im almost positive that my sleeping position (on syomach, feet flat out) is compounding the issue. Where did ye get the sock/boot? Also what is that stick that others have used?

Im also likely to head back to therapist too.