Plantar Fasciitis

[Adk_dib]

Anyone have expience with this. It started last week and finally someone I work with said it sounded like Plantar Fasciitis. I have all the symptoms. I have not called for a doctors appointment yet, I hoped that some remedy like ibuprofen, ice packs, stretching, rest and splints might help. Besides, last time I called the doctor I had to wait a month. I planned on joining a health club in january to get into killer shape next year so I could knock off my last 6 high peaks ( also revisit some of my favorite peaks like algonquin). They way I feel right now looks like next year is a bust.

 

[Quietman]

All web-self diagnosis warnings noted.......

Is your pain centered in the heal area? Mine was and got to the point of being excrutiating. Did some research and found bought a pair of $29 heat moldable insoles that completely solved my problems. I'll see if they are still available and post a link.

Here's One

And Another

Sole also has moldable insoles but they are more expensive.

Also, do a VFTT seach on "Plantar" and you'll find lots of info.

 

[paul ron]

I had it a couple of times, last year n the year before.

1-Wear your heavy hiking boots, it helps keep it from getting more inflamed since the soles are much harder than your street shoes and restricts the hyperflex of the plantar. You already have micro tears n they need to heal n stretch slowly.

2- Go see the doctor as soon as you can. The sooner the better since it doesn't get better the longer you wait.

I saw my doc n he gave me some water soluble steroid shots (series of 3 n a booster over 6 weeks). He prescribed Iboprofins on a regualr basis (be sure to eat when taking em!) That will bring down the inflamation. Freezing a soda bottle with water to roll under my foot (weighted, arch to heel nice n slow).

I was also given a set of stretching to do everyday by a therapist. Toe ups off a 6" curb n lowering my heel to the ground nice n slow to stretch the akily's n the plantar (they both connect under the foot where it hurts. Then while sitting, point your toes n anchle as forward as you can like a gymnest, then back as far as you can with a straight leg, rotating the anchle each time.

The doc also told the nerve on the inside of your anchle passing the backside of that pointed bone also gets inflamed like a carpol tunnel irritation thing n makes the situation worse. I masaged it everyday and that helped aleviate some pain.

It took me 6 months to get rid of it the first time. The second time I saw the doc that next day and it took 6 weeks of walking like a cripple. One morning I woke up and all the pain just went away as if I never had it. I still do the stretching, it's been a year now and no reoccurance. TG!





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[DougPaul]

Plantar fasciitis can be a long slow painful war. General treatment is reduced activity, stretching, and better support (eg insoles or different shoes). (Better support is highly individual--what works for someone else may make you worse.)

Go to the doctor--get a professional diagnosis. Make sure you know what you are dealing with.

Doug

 

[Snowflea]

What everyone else said.

Had it once about 10 years ago, due to running too much in the wrong shoes. A physical therapist helped a lot because he showed me how to tape the foot, allowing continued activity (running, hiking). I did not do injections.

A frozen water bottle rolled back 'n forth under the foot is convenient while you're sitting at your computer. Birkenstock-style shoes & orthotics (which I don't wear anymore) helped, too.

I was lucky--completely healed in about 6 weeks, and it's never recurred.

 

[Chip]

I have this book and recommend it. If you can get beyond the "Revolutionary Method for Stopping Chronic Pain" title, it's actually a very usable, practical, systematic approach to stretching and reducing pain. I need to follow the approaches outlined in the book, get a little more regular exercise and lose 10 pounds.

 

[bikehikeskifish]

I was lucky--completely healed in about 6 weeks, and it's never recurred.

I had a brief bout after I did the Presie Traverse in July. Likewise, it was better quickly and so far so good.

Tim

 

[paul ron]

Here is U-tube of some stretching you can do...

http://www.youtube.com/watch?v=J3KaOdd87fA

.

 

[Pete_Hickey]

Another one to say long time healing. First time it wasn't bad, but the second time I didn't take care of it at first... it got worse and lasted a good 8 months. A friend had great success with acupuncture. I got those things I can't spell (begin with O) that you put in your shoes.

 

[peakbagger]

My friend has it a few years ago about a month before an AT section hike. He got it right after coming back from two weeks in the tropics walking around barefoot on the sand. The local doctor wrapped him up, and told him that from now on, to always wear shoes, both inside and outside. A month later we did about 90 miles of hiking and it hasnt come back.

 

[erugs]

I had it once from a jumping/falling accident and it was awful. Lasted about 6 months. Good advice stated above. What helped me most was wearing my Birkenstock sandals. Second best, wearing Superfeet (the green ones).

The only thing I'll add is:

The second time I had it seemed to come from have stood on a hard floor for a few hours as a volunteer at school commencement. The pain kept moving around in different locations in my foot: arch, top, one side, the other, front, heel.

Then it moved to the other foot.

Looking back, I'd say that was one of the first noticeable symptoms of Lyme Disease, which is hard to diagnose but which causes foot pain as one of its symptoms. Several negative Lyme tests later, but two small positive bands, and primarily based on multiple symptoms, I'm on antibiotics and

 

[marty]

I got plantar from running in summer 2008. The pain was excruciating. It took me about 5 months to heal. This was accomplished by doing exercises off the internet and wearing cushioned half insoles all the time. I probably should have seen a doctor, but never did.

I still wear those half insoles when I hike or run, just to be safe.

Hope you heal quickly!

Marty

 

[erugs]

Maybe I'm just being in a negative frame of mind here, but if it is Plantar F., the doctor won't be able to do much but send you to a specialist who will probably want you to get expensive orthotics not covered by most insurance plans. I got a pair of custom orthotics and they kept falling apart, partly because I pulled them in and out of various shoes and boots, and partly due to the way they are made.

 

[blaze]

In my opinion, the likelihood of success with non-surgical options depends largely on several factors: (1) how bad it already is. (2) how long you can stand the self-imposed inactivity while you heal. (3) whether you work on your feet or not. (4) how diligently you pursue PT, icing, stretching, etc. -- all the non-surgical means of getting over the injury.

In my case, I've had plantar fasciitis on both feet (not at the same time), and in both cases ended up having "endoscopic plantar fasciotomy" - surgery. The plantar fascia is partially severed. After it heals, it is slightly longer - thus relieving the tension that causes the inflammation and pain.

Surgery is the "nuclear option" - I did this after several attempts to heal, involving cortizone shots, physical therapy, rest, etc. Sometimes I thought I was over it, but then the pain would slowly return. So I guess I lacked the patience and the self-discipline to get through it without surgery.

The second time, I did not wait as long. I'd already had a successful surgical outcome, and I trusted my podiatrist to "get it right" one more time for me - and he did. I am 100% satisfied with the results.

But I'm not saying that the non-surgical options won't work for you. Just that they didn't work for me. After long (and very frustrating) periods of self-imposed inactivity, I'd get out running and hiking again, and the pain would slowly return.

And I'm not telling you to go get surgery. That is a very serious decision and one only you can make, together with your doctor(s).

If it's bad, and if you really want to get past it, be prepared to stop weight- bearing exercise for as long as it takes. You'll need a lot of patience. PT helps, as do all the various methods (icing, stretching, massage, etc.) already mentioned here. No bare feet, ever, as has been said, and stay off your feet as much as you can.

One other treatment that has not been mentioned is to wear a "night splint" -a device to keep your ankle bent at a 90 degree (+/-) angle while you sleep. Bent ankle = mildly stretched plantar fascia = less pain when you first get on your feet in the morning. There are various types. Here is one I found to be comfortable enough to wear all night.

Good luck! I hope you fare better than I did.

 

[MadRiver]

I’m currently in the throes of it now. My first shot of cortisone did nothing. My second shot is scheduled for Monday and I hope it at least dulls the pain. I’m doing everything mentioned above, yet it still persists. I hope yours heals faster than mine. I need to get back into the woods before I go insane, or at least more insane.

 

[Quietman]

Ellen,

I had the same issues, can't afford the best solutions to my problems!! My mother had the same exact symptoms, went to the specialist, and got the $$ orthotics.

So I decided to go straight to the cheap moldable insoles and was very happy with the results. The insoles are very sturdy and have been moved from shoe to shoe for almost 2 years. They have also eliminated 90% of my foot pain when skiing.

 

[DougPaul]

So I decided to go straight to the cheap moldable insoles and was very happy with the results. The insoles are very sturdy and have been moved from shoe to shoe for almost 2 years. They have also eliminated 90% of my foot pain when skiing.

Glad they worked for you.

But a caution about moldable insoles. They basically take the shape of your foot in some static situation (eg with weight on them or unweighted) which may not be the best shape for treating your problem. For instance, my custom insoles had a "post" (extra thickness) under the ball of my foot to correct my pronation. A mold would not have had such a post. (The technician started with a mold and added the post.) By all means, try a moldable insole if you wish, but it may not be a substitute for a custom insole. And even custom insoles may require some trial and error.

Doug

 

[erugs]

Quietman - appreciate your viewpoint and agree with it. Superfeet also has a model of insert that can be molded. They're not available everywhere, but I've seen them in a ski/golf store near Portsmouth. One can also buy the cork inserts that are made by Birkenstock, which mold to your feet in time. (In time = takes time.) I've tried a pair of the heatable Sole, which I did when my feet were in good shape, and those are in one pair of my hiking boots.

Chip - thanks for the book suggestion. I've added it to my Wish List. Noticed the author also has versions especially for women, at the PC, etc., but I'll try the original version first.

 

[DougPaul]

Quietman - appreciate your viewpoint and agree with it. Superfeet also has a model of insert that can be molded. They're not available everywhere, but I've seen them in a ski/golf store near Portsmouth.

IIRC, REI in Reading, MA carries moldable Superfeet.

Doug

 

[Quietman]

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. 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.

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.