Plantar Fasciitis - ouch

[moonbogg]

Ever had this? I suddenly increased my mileage to train for a 10 mile race, and now my heal feels sore and bruised and this is what I got, Plantar Fasciitis. Anybody ever have this? Do you just say screw it and run with it anyway? That's what I want to do, lol.

 

[ControlD]

I have dealt with PF on and off for years. You can keep running but you should go see a podiatrist sometime soon. It can become fairly debilitating if it continues to get worse. You might also have a heel spur rather than PF. A decent pod will be able to determine for sure and suggest treatment.

 

[NickelPlate]

I've had PF twice in my life so far and both times it wasn't fun and took about a year to completely heal. My podiatrist just described it as stress and strain of the connective tissue on the bottom of the foot and to stay off your feet as much as possible and wear supportive shoes at all times. Even when going to the bathroom in the middle of the night. You can try to continue to run I guess and see what happens but you could make it worse.

Usually mornings are the most painful getting up out of bed or after sitting for long periods of time. Getting a pair of prescription custom orthotics really helped me in addition to wearing high end supportive running shoes. They can also give you shots in your heel which help alot with the pain but they only last so long. Like DaveStall said you should really go see a podiatrist if it doesn't get any better on it's own.

 

[marmasatt]

I hate to be a downer but the only real treatment for this is rest. I mean you can ice it and take anti-inflammatory, etc. But you'd have to stop all together for it to completely heal. I do not recommend "running through it".

 

[ControlD]

I ran through my last couple of PF episodes but you have to be smart about it. If you really have PF and it came after a rapid increase in mileage then your body is telling you to back off. Missing one race is a lot better than missing several months afterwards. There are plenty of exercises you can do to help with the PF but cutting back on the mileage is also part of it until you get things under control.

 

[TheUnk]

I thought PF was under the foot where the arch is, not the heel?

 

[NickelPlate]

I thought PF was under the foot where the arch is, not the heel?

It is but the tissue that gets inflamed attaches to the heel bone which is where most people feel the pain. That's also where I got the shots when I had it. If often causes a bone spur but isn't the spur that causes the pain usually.

http://en.wikipedia.org/wiki/Plantar_fasciitis

 

[SociallyChallenged]

I thought PF was under the foot where the arch is, not the heel?

The plantar fascia originates at the heel bone and has layers that attach to the skin up toward the ball of the foot and to the deeper tendons in the foot. It tends to give the most problems at the arch due to joints/bones that can move too much and cause excessive loading of it.

 

[ControlD]

A couple of things that helped me get past my PF. Take an old water or soda bottle and freeze it. Put it on the floor and roll your foot over it while wearing a thin sock until it gets nice and cold. Then roll your foot over a tennis ball with a decent amount of pressure. Repeat a few times.

Do some stair lifts. Stand on a step with the balls of your feet so your heels are hanging over the edge. Slowly dip your heels down and then raise them back up. Do this several times (20 or so).

Laugh if you want, but I started wearing Birkenstock sandals around the house as much as possible. I had custom orthotics made but the sandals made the biggest difference for me. They look goofy as hell but they feel like heaven on sore feet.

I did the cortisone shots a couple of times with so-so results. They hurt like hell when getting them and your foot will be bruised and sore for a day or two after.

 

[CPA]

Time for a night splint

These work. My son had plantar fasciitis once and that boot definitely helped in the healing process.

 

[ohtwell]

I agree that you should see a podiatrist and rest it. It does you no good to "run through the pain" as that can cause more damage. I tried to run through hip pain and ended up with pains in my knee and ankle because of how it altered my gait.

Once you've healed you can try KT Tape. I've not used KT tape for my feet, but it worked well on my knee.


: ) Amanda

 

[OILFIELDTRASH]

Heel lifts for your shoes and rest. I had a case of it and that's what the doc recommended anf it worked. Heel lifts take the pressure of your Achilles.

If you're overweight it will likely come back though.

 

[SociallyChallenged]

I agree that you should see a podiatrist and rest it. It does you no good to "run through the pain" as that can cause more damage. I tried to run through hip pain and ended up with pains in my knee and ankle because of how it altered my gait.

Once you've healed you can try KT Tape. I've not used KT tape for my feet, but it worked well on my knee.


: ) Amanda

To be honest, physical therapists actually have better outcomes and more conservative measures than podiatrists. Podiatrists rely heavily on orthotics, which may or may not be necessary. Considering they're $300+ investments, it's not great for the patients.

 

[SociallyChallenged]

Heel lifts for your shoes and rest. I had a case of it and that's what the doc recommended anf it worked. Heel lifts take the pressure of your Achilles.

If you're overweight it will likely come back though.

The Achilles isn't typically the source of the pain if the pain is on the plantar aspect of the heel.