Plantar Fasciitis

“I developed plantar fasciitis right after Thanksgiving and it has been giving me fits off and on since. On Saturday I went on a hike and about a mile in I got a stabbing pain in my foot and had to hobble out. Everyone I have spoken with says you just have to wait it out - stretching and orthotics etc help some people but don't really make it go away.

Any tried and true solutions out there in TT land?”

“My name is BowlderMan and I'm a recovering plantar fasciitis sufferer.”

“OK, I've gone through this twice. The first time, it took about a year or two to get rid of it. I tried icing, resting, etc., and the only thing that really worked was just waiting. That, and I quit playing softball - the sudden sprinting that you have to do to chase batted balls or run the bases was probably causing the problem.

More recently, except for the pain caused by playing basketball with B-Son over the weekend, it took about 6 months. The key was to get some supportive inserts (technically not orthotics) from somebody who knows what he's doing, as well as some supportive shoes for around the house (i.e., NO GOING BAREFOOT ANY MORE!!). That last part was probably what really did the trick.”

“never had it, but from what I've read - like the rockhead sez - never go barefoot and make sure that the shoes your wearing to lounge around the house have decent support for your arch - no sandals or flip flops.”

“Lots of massages, ice rolls (fill a paper cup with water, freeze it and roll your foot back and forth over it) and waiting it out is what did it for me. That and a major change in orthotics and a job that didn't have me standing in one spot on concrete all effing day did it.”

“Find a massage therapist in your area to do neuromuscular therapy on your gastrocnemius, and soleus. Also have them do a nice deep foot massage. Roll your foot over a can, tennis ball, or golf ball as often as you can.
You can find a certified and or licensed massage therapist in your area by looking at AMTAmassage.org. Look under "find a therapist".

Birch had plantar fasciitis for 2 years. I took care of it in one hour and a half session. He claims it was one of the most amazing things he's ever experienced health-care wise.

Take care of it now efore it turns into a heel spur that requires surgery.

http://www.amtamassage.org/findamassage/locator.htm Look for NMT or neuromuscular therapy.
last edited: 3/06/07 10:51:33 AM”

“It took about a year and a half for first one foot then the other.

That was most of '96 into '99 for me.”

“This site has some good info: http://heelspurs.com/index.html

I feel your pain. PF cost me a good portion of last year - just setting any weight on my feet was like stepping on nails.

What finally worked for me was to get a good supportive pair of orthotics (Walkfit from Target) for my high arches, and to NEVER go barefoot anymore, as Bowlderman said. Now I wear my running shoes & orthotics all day, and put on my Croc-offs if I have to even so much as set foot on the floor during the night. I think moving into a house with tile floors on a concrete foundation and going barefoot all the time is what killed my feet - I never had trouble living in places with elevated wood floors.

Stretching and exercise helps too (once it's calmed down a bit), and if it flares up I force myself to stay off my feet as much as possible for a few days, so it doesn't come back full force.”

“it's simple really, LOOSEN THE COVERS at the foot of the bed...if they're tight, you tend to sleep with your toes pointed down, and the muscle shortens as a result...”

“I had problems last year and went to see a specialist. Got custom made orthotics. I hated them. I bought some from a sports store and I liked them better. What everyone says about not going barefoot is correct, don't do it. If you find a pair of orthotics that work well for you, put them in every pair of shoes you wear, even crocs. It may take some time getting use to wearing insoles and your arches might hurt some when you start to wear them, but give them time. They will help with the problem.”

“DO not repeat DO not allow them to cut on your feet....you can go see a podiatric footwear specialist and get some good help.”

“I had to go for electric shock treatments into my foot for quite some time. It took 14 months to finally rid myself of it. I feel for you. It's incredibly painful at times. It's got to be the most inconvenient malady I've ever suffered. The shock worked pretty well, along with the stretches and such. Matter of fact, I started to get used to the shock and almost enjoyed it, in a sick way! :)”

“Sounds like some good advice above. Here's my input too.

I had pain so bad a year ago I had to do something to avoid needing crutches.
(I never had a doctor's diagnosis of plantar fascitis but I had all the symptoms.)
My feet are good now after years of pain.

These are the things I did for myself and would suggest to try.

Throw out ALL the old shoes.
Maybe start to rebuild your shoe collection with two pairs of QUALITY SHOES THAT FIT WELL.
I also got a pair of Birkenstock arch supports for $60 (with a one year money back guarantee if not satisfied.) This helps to spread the weight of your body over the entire foot.
Don't wear the same pair of shoes two days in a row if you can help it. Take out the insoles when you take them off and let them dry 24 hours before you put them back on. They rot and breakdown if they don't get dried out after wearing. It takes 24 hours for the insides to dry because your feet sweat a half a cup of water each a day.

Build up your shoe collection as you can afford to and only wear each pair every couple of days. (A waitress told me that. On her feet all day everyday)

I can't emphasize enough the value of quality shoes that fit well. Find a store with quality footwear and someone knowlegeable about fitting shoes, not just a sales person.

Be willing to invest in good footwear. Here's an example: I had heard of a boot fitter in one of the stores here and made an appointment with him. I bought some hiking boots for $225 which I can walk 12 hours in and not even care about getting out of them when I'm done, they fits so nice and feel so good. That doesn't happen with cheap stuff.”

“Thanks for all the input!

I have an appointment with a PT tomorrow, we'll see where that goes. I have high arches so I have been wearing shoes with good support for a while but I hate the thought of not going around the house barefoot but I also hate the thought of not hiking (and at this point I hate the thought of even walking most of the time).”

“I wear New Balance black sneakers all the time instead of shoes. They work for me...”

“I had this a couple of years ago and it was made worse by a plantar wart- I had the wart burned out (gross!)and that made a big difference(once healed). I have high arches too, and last year got the walkfit orthotics and when I have any issue with foot/lower back I use them for a day or so and I'm back to normal.”

“Onbe of the claims superfeet makes is that they can correct over 90% of PF cases. I use em in all my shoes, no reoccurances”

“same here birch - I had PF a couple times for 6 months and 3 months a few years ago but no problems since and one of the changes was to use Superfeet and the other change was to use a pair of Crocs around the house - no more going barefoot.”

“I've had a few flair ups as well. I just try to stay off the balls of my feet as much as possible.”

“Superfeet didn't help me.
I had a year to return the Birkenstock Arch supports if I didn't think they were helping. I didn't.
I think my recovery is a combination of things.
Arch supports, no worn out shoes, no cheap shoes, drying out my shoes every night and wearing different shoes everyday.
Sorry I'm repeating myself but I'm real happy about finally getting this one solved.
I know somebody with plantar fascitis and even though I rave to him, he still shows up with old worn out shoes. He hasn't been able to walk or ski all winter either.”

“I have been dealing with PF in my right foot for a couple of years. Orthotics help me to cope, but there is always a little pain remaining. No one mentioned it, but loosing weight helps too.”

“I endured this from last March till Oct. This was short compared to some, do not go barefoot, get superfeet or some type of supports. Good shoes, if your shoes are worn out they will not work. Start with two pair and mark one with paint on the heel. Rotate them every day. Roll your foot on a tennis ball every time you sit down. Don't let the covers on the bottom or your bed push your toes down when lying on your back. Do not get your feet cut on!!
Good luck”

“PotW - you may be interested in a Peet Shoe Dryer - relatively cheap and does a good job of drying shoes overnight - I use one when my shoes get soaked”

“What about me flat feets? Arch supports kill me. Good advice though. Glad I came acrost this thread.”

“Funny, going barefoot hurt less than wearing shoes, when I had it. Guess that says a lot about the shoes I wore then.”

“smokygirl - have you tried Superfeet blue inserts? they have a lower arch support since they are designed to go in shoes that already have some support (ie shoes with non removable insoles)”

“What sassafras said!

I'm seeing a muscle specialist who says that in his 20 years of working he has never seen a case of PF that wasn't caused in part by tight calf muscles.

Massage the arch with a tennis ball or something and ice it.

But you should get your calves worked on by a talented massage therapist. See if they know about sustained compression and cross fiber friction.”

“I want sassafras to massage my feet for an hour and a half!”

“pepperdog, you'd be in heaven! When sass worked my feet and calves over I expected nothing. I figured it would be back to normal in a day. Its been months.”

“Pepperdog, if you were here I'd work on you all you want. I love doing work like this. It's my favorite along with the little muscles in people's necks that cause headaches.

It's amazing how interconnected our calves and feet are. The muscle fibers, bundles and groups are all covered in fascia that turns to tendon that turns to ligament and the fascia that covers the plantar surface of your foot. It's all one giant piece.”

“Watch out what you offer - I have a friend who lives in Minn. and I am thinking of spending a couple of weeks touring the area. I know, you are in Michigan but I couldn't see getting that close and not checking out the whole area and checking out the TT'ers I have been reading about all these years!

I think I will arrange a serious foot-leg massage soon.”

“I'm serious. If you came this far I'd work on you for free, lol. Maybe you need to be careful what you ask for. I made Crash Bang scream like a little girl once. =D Okay, he was screaming like a little girl before I touched him, but he kept it up for a few seconds. Makes me giggle just thinking about it.

When you get close to coming out this way we should set up a trip somewhere in the middle of the midwest in your honor.”

“Hey Peppergod.. Hello! Get that foot fixed! Talk with JVZ - he had that summer before last and went to a PT and fixed it. And... you better get to Eugene to see your friend before you head out to Minnesota! :-)”

“sort of related - if you happen to sleep on your stomach, not back (which I know is rare), you can also get shortened or "tight" hamstrings, same as if your bedsheets are too tight and you sleep on your back. This can cause all kinds of weird foot and hamstring (back of the knee) pain.”

“ladyhiker - maybe we can go to Michigan together! that could be fun! I still want to head up your way for a long weekend - can I bring one dog if I farm out the others?”

“1)Lie on the bed or couch, raise your leg and write the ABCs with your big toe.

2) Face a wall with your arms outstretched. Place the palms of your hands against the wall. Do wall push-ups with your feet flat against the floor.

3) Wear shoes with heels.”

“for #3 should I also have short skirts and fishnet stockings?”

“Shoes with heels?! Why?”

“well its more interesting to the (male) spectators - especially if you add the rest of the French Maid costume”

“Yeah sure, but wearing heels shortens the muscles in one's calves, worsening the problem and doesn't support the fascia anymore. They may be dead sexy but they're hell on your feet and legs. Maybe there's more to them that I'm not aware of?”

“Stay away from heels as much as possible! Sometimes people with plantar fasciitis wear heels thinking that since the pain is felt in the heel, it will help to walk tiptoe or wear heels. But that actually makes the problem worse, as it puts more stress on the plantar fascia (the band of tissue that stretches across the bottom of the foot), which will only make the heel pain worse. Plus, as sassafras said, it shortens the calf muscles, which can contribute to the problem.”

“perhaps there is some confusion somewhere - the other common heal pain is achilles tendonitis which does respond often to the use of a slightly raised heal - maybe people are thinking if its good for the one it might be good for the other (just saying)”

“I think Sol just wanted to see me in high heels and fishnet stockings....”

“Probably, lol”

“If I meant high heels I would have said "Wear high heels, garter belt, and thigh high stockings!" That is the standard "uniform" when wearing high heels isn't it? I mean all the women I see on the internet wearing high heels are attired that way. Has something changed?”