plantar fasciitis

Discussion in 'Training, Fitness and Health' started by Trevrev, 10 Aug 2012.

  1. Trevrev

    Trevrev Veteran

    Location:
    Southampton
    Hi Folks,
    Has anyone here suffered from the above?
    If so, have you got any tips on making it better?
    Mine is bearable now, but it's still there, making sure i know it's there!
    I've had a few months off from running because of it, just got back into some gentle jogging.
    I've been doing various stretches which have helped.

    Any tips would be great...........Trev.
     
  2. evo456

    evo456 Senior Member

    Hi Trev, I have a bout of PF a while ago when I wasn't able to walk due to two sprained ankle and when I tried to, the fascia wasn't quite ready after two months of non-activity.Is it worse in the morning, like you first steps and eventually it's alright during the day? At one point I wore a foot/ankle brace which made sure i stretched the bottom of my feet when I go sleep, it was a bulky, heavy and not very comfortable especially on warm nights. Otherwise start supporting your foot, even in the house by buying some orthotic sandles, and some insoles - they don't need to be agressive/firm ones, just enough to slowly get into things. You may then get away with getting some zinc oxide tape and taping the bottom of your feet in a way that supports the fascia. The key is to take it slowly and not to rush into things when you start till fit a bit better.

    Here is a site I regulary used for supplies: http://www.return2fitness.co.uk/ , which I found very good.
     
  3. OP
    OP
    Trevrev

    Trevrev Veteran

    Location:
    Southampton
    Thanks for the tip Evo. Played badminton today, the first time for about 4 weeks. That really aggravated my foot. I'll have to lay off it for a while.
     
  4. MrJamie

    MrJamie Oaf on a Bike

    My understanding is that is inflamation, I get it occasionally running if my trainers are knackered because im heavy and heelstrike but wearing extremely well padded trainers really seems to help. Im on my 4th pair of Asics Nimbus, but they RRP at about £120 so are pricy even at a discount.
     
  5. Schooner

    Schooner Senior Member

    I was prescribed diclofenic sodium pills. They fix me up from not being able to walk (or sleep) to not feeling a thing, in an hour.
    Get to your doctor and they should be able to help. It is a poorly understood ailment but easily treated.
     
  6. coldash

    coldash Über Member

    Trevrev
    I got plantar fasciitis a couple of years ago and followed this advice posted by a Podiatrist on another forum. It worked for me.

     
  7. OP
    OP
    Trevrev

    Trevrev Veteran

    Location:
    Southampton
    Thanks for all the replies guys. To be fair it is feeling a lot better now. I just need to keep chipping away with the stretches.
    The joys of being middle aged, eh!
     
  8. Trekvet

    Trekvet Member

    Location:
    Westbury, Wilts.
    Calf stretches (heel drops) - do them of the edge of stairs, up and down slowly. It may hurt to start with, but keep at it. Any stretches do just before climbing into bed, as that way you've put no weight on it since the stretch. In the bath massage the foot with the shampoo bottle, the one that squeaks, as this is DIY ultrasound; or perhaps just makes you feel better. You need all the help you can get :sad: because others don't see that you are practically, temporarily disabled. No going up ladders, no car driving, no carrying shopping, no standing, no sports except gently cycling. I've had it in both feet, 1st was 12-18mths, 2nd 6mths, because then I knew what to do. No injections. Still have Orthaheel insoles in all footwear - slippers to wellingtons. Now 2yrs later can now walk/jog 10miles (with Orthaheels in my running shoes).
     
  9. OP
    OP
    Trevrev

    Trevrev Veteran

    Location:
    Southampton
    Hi Trekvet, Been doing all of the above. The heel drops are helping loads. Been using a bottle full of iced water. Haven't tried a bottle that squeaks yet though!
    As for orthaheels, they make matters ten times worse. I'm suited without!

    As for having it in both feet Trekvet, that must have been hell! It's so painful!
     
  10. karl61

    karl61 Active Member

    hi there, i used to suffer real bad from pf. both damned feet too. i went to see a podiatrist, she had me doing all the stretches as above and gave me some insoles, but to be honest it was just time that really sorted it out. had it for over a year, at one point i was the best person around my town at walking on their tiptoes.my sister had it too,she had a cortizone jab, but some ppl say its hit or miss with this, and only a temp solution. hope you get over it soon, otherwise enter tiptoe competitions.
     
  11. weemarie

    weemarie Member

    Location:
    fife
    I am suffering from PF in both feet at present and I think it was being up ladders that set it off. I saw a podiatrist who sorted me out with specific inserts that catered for and corrected my gait. I dont think the inserts last as long as the 2yrs they say they do so I'm back to get new ones a year later. I think the calf stretches really help.
     
  12. Trekvet

    Trekvet Member

    Location:
    Westbury, Wilts.
    Hi weemarie
    See my text a few up. I've been there, done it, do they do a tea shirt?
    (that's an idea-
    "I've got
    Plantar
    Fasciitis!")

    Ladders? if you must, and steps - put your foot on them sideways, when you are not hanging off the stairs again.

    Insoles? side grade them. Put new ones in the trainers/shoes/slippers/cycle shoes you wear most often, and the oldest in your welly boots.

    They say more women get it than men due to them wearing high heels (which shorten calf muscles), anyway, keep stretching from toes to hips.
    Tip no.16 (this not seen elsewhere) Stand behind a chair, spread ('em) out legs wide, turn good leg to point out sideways and bend it's knee. Now tip bad leg foot so inside of foot is on floor carpet. Now holding chair try straighten good knee up at same time pushing bad side pelvis down so knee only comes straight at count 30. The harder the push the more stretch down inside of leg and foot. Walk away and you will walk on the inside of foot, so reducing the tendency to over-pronate, which is a cause of PF. Try it and see.
    Tip no.27. on car or train trips keep the bad foot on top off good to absorb the vibration, but as you have it in both take a small cushion or go for a bike ride instead.
     
  13. weemarie

    weemarie Member

    Location:
    fife
    tried your tip number 16 and ended up with my foot in my ear! Maybe I misread again
     
  14. fossyant

    fossyant Ride It Like You Stole It!

    Location:
    South Manchester
    Hang on, tried your finger tip no 16 - ran out at ten - oops misread ! :laugh:
     
  15. Trekvet

    Trekvet Member

    Location:
    Westbury, Wilts.
    weemarie
    Print Tip no.16 out and put the printout on the chair cushion so you can read it as you do it. Putting your foot in your ear will only make you deaf, or pull a ligament. Hiding under the carpet won't help either, 'case you had a mind to try that. You've got to take this PF seriously, and get a grip on it, else you'll have it, and the pain, for years. If you go wrong again perhaps I could email you diagrams if you are serious about sorting it.

    fossyant
    Have you ever had PF?
     
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