Plantar Fasciitis

[DougPaul]

Doug,

I'm not saying that it's a solution for everyone, and completely agree that some(or many) could end up wasting their money on cheaper insoles and still have to go the route of specialist and orthotics.

No you didn't say that it's a solution for everyone. I just wanted to say it explicitly to minimize the chance that anyone would develop unrealistic hopes. In many cases the moldable insoles are worth a try.

I did have to do some trimming on my insoles to help perfect the fit. I would also recommend that if you use the heat moldable insoles, do not fit them 1st thing in the morning. Wait until you have done some walking etc. and then you should get a more accurate fit.

After I had used my custom insoles for a while, the foam began to compress. Then I started to place shims between the insole and the boot midsole to restore the support. After I had healed and my insoles were completely worn out, Superfeet alone* were able to do the job. My right leg used to be 1/2 cm shorter than my right so the custom insole came with a heel wedge. After the break (and healing), my left leg is now 1 cm shorter than my right so I am again using the heel wedge except in the left shoe...

It is pretty well known that feet tend to swell during the day. (Thus the common advice to fit hiking boots late in the day.) Arches probably tend to flatten during the day as well. I also find some insoles uncomfortable at first but then adjust to them after a little while.

* New Balance sells several lines of shoes with enhanced arch support--they call it "stability" and mark the shoes with a stylized "S" under the arch. http://www.nbwebexpress.com/categor...rWidth=&filterLast=&perPg=48&sortBy=STABILITY These also help me--I use them (with the Superfeet) as my normal street shoe.

You are 100% correct that a doctor and/or specialist is the way to go if you have that option, unfortunately I don't. So for the most part in non-critical situations, I have to depend on self diagnosis and hope that I don't screw myself.

I will say that even when I do visit a doctor, I always do a little bit of research before I go so that I'm not completely ignorant of what might be going on.

I'll admit that I too self-diagnose a bit more than I probably should. And the fact that I research such things pretty carefully shouldn't surprise anyone...

Doug

 

[erugs]

Doug - it would be an interesting poll to see how many of us self-diagnose first. I'm betting that those of us who are out often do that quite regularly and that people who are sedentary are more likely to seek professional help the soonest. Of course, with an accident like the one you had while x/c, well, that was a no-brainer, wasn't it. No more of those, okay?

 

[Little Rickie]

I found massaging my heal with a lacross ball between my foot and the floor while watching TV did wonders along with a few weeks off modest inactivity.

I could direct the pressure to the exact spot that hurt and grind away. It hurt like hell but felt great afterwards.

 

[paul ron]

The masage therapist that worked on me dug his thumb into the spot that was bothering me and it hurt like hell. I almost whacked him but he explained it was called trigger preasure. After he did that, it started feeling better.

My first time was self heal n it took me a long time to get over it. The second time I did the doc n shots n it only took 6 weeks. Both times I still went to work (carpenter) and never stopped hiking either. I was told that total inactivity is not good. Careful activity is the key with stiff shoes n religious stretching exsersises.

The first 2 shots didn't seem to do anything but after the second one and the combination of motrins n ice n stretching, it started clearing up. The last shot was the booster and that one felt MUCH better right out of the docs office. Although the pain was still there a week later, one morning I woke up absolutely pain free as if it was never there. Hasn't come back adn I hope I never have to deal with that again.

 

[DougPaul]

Doug - it would be an interesting poll to see how many of us self-diagnose first. I'm betting that those of us who are out often do that quite regularly and that people who are sedentary are more likely to seek professional help the soonest. Of course, with an accident like the one you had while x/c, well, that was a no-brainer, wasn't it. No more of those, okay?

I self-diagnosed my broken (distal) femur and sprained/broken wrist. However, I missed the broken femoral neck.

But I did promptly "seek out" a professional opinion (and treatment)...

And I fully intend to keep putting myself at risk (ie go skiing).

Finally to bring it back to somewhere near topic:
The achilles tendonitis and heel bursitis in my broken leg healed while I was unable to use the leg. (Tight achilles tendons/calf muscles are often a factor in plantar fasciitis as well as these two problems.)

Doug

 

[Tim Seaver]

another 2 cents worth

What worked best for me when I had it briefly was using a night splint, and rolling my heel around on one of those spiky rubber massage ball things ( I think I found it at EMS).

(I didn't bother with the commercial night splints, I just made one myself that did the trick - all kinds of designs out there on the Intertoobz.)

 

[Shoes to Views]

There is a lot of good advice already on this thread but I have one or two additional comments.

Be careful stretching. I seemed to aggravate my plantar fasciitis last winter by stretching too vigorously. Going back to the "seek professional help" theme, a physical therapist would probably help get the most out of stretching.

A little bit of rest will go a long way.

I am able to use a pair of very inexpensive gel arch supports and it hasn't come back.

 

[Little Rickie]

The masage therapist that worked on me dug his thumb into the spot that was bothering me and it hurt like hell. I almost whacked him but he explained it was called trigger preasure. After he did that, it started feeling better. .

I don't remember what it was called but I read about it a long time ago in a sports medicine book. I adopted the lacross ball technique so I could do the massage myself and still apply enough pressure.

I got better, stiffer and heavier, boots after that and I've been fine since then. Now if I could just lose some weight...oooppsss wrong string.

 

[Skyclimber]

I got those things I can't spell (begin with O) that you put in your shoes.

I believe your thinking of Orthodics?

 

[cbcbd]

When I had it I followed some recs from this site:
http://heelspurs.com

I did the morning stretches, iced, used a night splint, massaged, got some better insoles, taped my feet at times, and also went to a PT who gave me more stretches to do. I believe it took a few months but it did get better. Now I try to be more proactive about stretching and being on the balls of my feet less, especially while going uphill.

 

[--M.]

Have had it -- and successfully been treating it -- since the 90s.

==Highly subjective: one person's good advice may be another's bad.

==See a good doctor: not all know what they're doing. A "sports" podiatrist may be experienced, or may not.

==Footwear: I graduated from Doc Martins (old-school, not the cheapo, worn-out in 6 months Chinese version) to Limmers, both for hiking and daily wear (Oxfords). I also have benefited from real, expensive ($400), custom orthotics. They're inexpensive, however, when you consider my previous pair lasted 12 years. My current pair is on their fourth year and doing fine. The Limmers are on their first resole and I ponied up for the Customs, which have hiked their first four peaks (after nearly six months break-in) and are AWESOME. I got production Lightweights on eBay for $60 and they rock, too. Been resoled once.

==Drugs: beware, here, but I've benefited from the right NSAID. I was a Vioxx believer before they took it off the market. It got me back out there.

==Keep at it: back off for rehab, but don't get discouraged, it's very beatable. Many people have been there and the science is not in its infancy. Just find the right guy (or gal) who knows the craft.

Hang in there!