Plantar fasciitis

beam99

Not sure where to post this question
I've been diagnosed with plantar fasciitis in one foot, this is going on nearly 5 mths now, now I feel the other foot starting to act up, I'm standing on my feet during work so that may not help
I've had x ray, I've changed my working boots, got special insets €70.
I've being giving ant flam from doctor I'm doing loads of exercise stretching calfs , etc as being told by doctor, other excerises I found on net,
How long does something like this take to cure or anyone got any other fixes.
I'm going on holidays next mth and don't think I'll be able to wear flip flops or go in bare feet.

AndyFC

Hi,
Something that has greatly helped me is Rebounding.
I got myself a indoor re-bounder with bungy cords rather than steel springs a few years back.
Personally I have suffered from this problem which then progressed onto Haglunds Deformity which is rather painful.
I visited the Laser Clinic in Hume Street where they broke down the build up of cartilage behind my Achilles.
This has been a success for me personally.

Exercise Recommendations:

Running on Grass with flat sole shoes. I now run in €8 flat shoes bought from Lidl and they work great.
Keep running on Path & Road to only when needed and if only for races that you enter.
Long slow runs only on Grass or Beach.

Heel raises on the stairs at home. But start with your heels lowered and only raise up until your Heel is parallel with your toes. E.g. your feet should be flat.

Rebounding - amazingly effective. But I recommend that you also purchase Foot Sleeves similar to those worn by Mixed Martial Artists. And wear thick socks. When you warm up you can then take off the Foot Sleeves.

Supplementary Nutrition:
Apple Cider Vinegar with Black Strap Molasses - a teaspoon in the evenings last thing.


Well; this is what I have been doing and its working great. So much that I am back playing 5 a side football without any great difficulty.
Its taken time and the Laser Clinic visits have been of great benefit.

Hopefully other readers can share other tips and suggestions. But these are what work for me and hopefully you can get some ideas from this.

Rainrunner

http://touch.boards.ie/thread/2057589969/4/#post103170913

Birkenstock shoes really helped me.

terminator74

Rainrunner wrote: »

http://touch.boards.ie/thread/2057589969/4/#post103170913

Birkenstock shoes really helped me.

+1 on that - high arches in the house slippers also helped me

in my experience there's no silver bullet for PF (suffered from it fro 11 months + both feet. My physio always says its symptomatic of something further up the chain so gait, strength imbalances and flexibility need to be assessed and corrected accordingly.

For me it was a mix of birkenstocks, balance work, intrinsic foot exercises, ice bottle rolled under feet, massage feet before walking (after waking up) and calf strengthening. But everyone is different .... (I also tried PCP injection and ESWT therapy which has little impact ....apart from on my wallet)
good luck with recovery ...curse of an injury

Spirogyra

I've this too unfortunately, can one run during recovery ?

wrstan

I'm guessing it's only a matter of time before there's a padlock on this discussion.

I had what was diagnosed as PF which had me laid up for 9 months! During that time I had no shortage of well intentioned advice on how I could treat/cure it, much of which I tried. The reality though is that PF has, I believe, become a catch all diagnosis for any pain associated with a very complex part of the body. As a result I would be very cautious of any advice that has not been not given by professionals, and much that has!

Maffetone puts it well in "Endurance Training and Racing":

"A "diagnosis" of plantar fasciitis is not indicative of the cause of the problem, and no single remedy has proven successful. Two people with the same plantar pain due to tight plantar muscles may have very different causes"

In my case the only cure that worked was time. :-/

thesimpsons

http://www.boards.ie/vbulletin/showthread.php?t=2057589969&page=3

theres another thread a little way back on this.


https://www.facebook.com/GalwayClinic/photos/a.122182057932747.25837.114366195381000/826655237485422/?type=3&theater

this is what I got done on my pf. after my physio had tried a number of things this is what brought relief. It was about 6 yrs ago now and she recommended another physio who was starting to work on this and it worked.
I've had no problems ever since.

AndyFC

Very interesting to see the Shock wave Therapy in the Galway Clinic.
I am guessing Ultra Sound Waves are being used?
The Laser Clinic in Hume Street I think may also be using Sound Wave therapy as well; so its worth checking out.

I meant to say that with running injuries a lot of people substitute Swimming as an regular exercise habit. Swimming is almost the perfect complement to regular running and it helps with Stretching naturally while doing the Front & Back Strokes.

However just one thing to be aware of and that is with PF and Achilles injuries; Swimming may not actually be something that could be recommended and the main reason is that the Calf Muscles are naturally tightened while swimming which can contribute to a worsening of the Achilles & PF type of injury.

I was really surprised when I read about this; but in hindsight during my PF and eventually Haglunds Deformity injury I was a daily swimmer early mornings - I now realize that there must some truth to this. However after Laser Surgery regular swimming & almost daily running is proving no problem which is great.

Laser Surgery & Shock-wave Therapy has the great advantage that it is non-invasive.

Lastly I would recommend that anybody with these types of injuries try Rebounding and see how this may help - or not as the case may be. But from my own personal experience after I had my Laser Surgery I used this as my main strengthening type of exercise for my feet, ankles and calf muscles - Bellicon from Germany make the type of indoor Re-bounder that I mentioned in my earlier post.

kal7

Is shock wave therapy used for Plantar fasciitis that has no spur formed?

Swimming involves kicking off wall, in pool, which may not be good.
Maybe stay away from fins as these really put pressure through calf.

AndyFC

Hi,

I am not sure myself; the Laser Surgery may be only for when a heel spur actually occurs? As regards Ultrasound Wave therapy this may be something that could help at the PF stage; and before a heel spur occurs?

However this is something that a qualified medical professional would be best advised to answer;

I can only answer that in my particular circumstances after a heel spur occurred that I attended the Laser Clinic where luckily for me it greatly assisted me in getting back on both my feet and returning to Running & Football as well as other exercises as well.

I replied to the initial post was because I wanted to highlight the positive impact that Rebounding has had on my Heel's and Feet. Its low-impact due to the Bungy Cords that are used rather than the Springs that are found in the Garden Trampoline's.

I feel that after a period of rest recovering from a PF or Achilles injury, a person will need to work on strength and conditioning before returning to running and other field sports. And the indoor re-bounder is proving an excellent way to stretch the Achilles, the PF and other areas around my feet.