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Plantar fasciitis!

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Plantar fasciitis!

Postby dskoon » Wed Jun 01, 2011 6:26 pm

Hey, any of you ever suffered through this shitty affliction called Plantar fasciitis?
I'm pretty sure that's what I've got, mild to medium case, and probably developed it over time by wearing a pair of boots/shoes that didn't have much support from the inserts, which were flattened out.
Anyway, the symptoms are that when I hike, etc. I get a good dose of pain on my right heel and foot, esp. the day after exercising it. I'm trying to wear different, more supportive shoes when hiking, eps, and also in day to day work. Also, doing some research on the internet about stretching exercises, etc. Hitting the foot/heel area in the jaccuzi at the local pool.
When I do the stretch where I lean forward with the afflicted heel behind my other foot,(this one: http://www.webmd.com/hw-popup/calf-stretch)
I often feel a burning pain on the heel, ie, achilles I spose. Tight, right? Keep doing the stretch or not?

Hoping for a somewhat quick heal for the heel, as hiking/climbing season is upon us. I know the reality, ie, might take a bit of time, resting it, etc. but, shit, I want to get out there and have fun, not be injured all summer. Plus, I paint houses in the summer, thus on my feet much of the time. Drag getting older and having this kind of shit just pop up on you. . .

So, advice?
Thanks in advance!
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Re: Plantar fasciitis!

Postby jonclimbingon » Wed Jun 01, 2011 6:48 pm

I just had/have something like this. I say had because it has gotten better but I don't think it will ever go away completely. It started with what I thought was a sprain that never healed but after a visit to a doctor plantar fasciitis is what it was diagnosed as.
The stretching helped and it was recommended to me by a pilates instructor friend to do standing toe touches as well as the one you're doing. She also gave me a ball (like a raquetball, but not sure what it's called) to use - rolling under the foot while standing. Both of these seemed to help. She also asked if I tucked in my sheets. I know this seems weird but because it felt more stiff in the morning she suggested making sure the sheets aren't pushing it down as the opposite - pointing the toe downward for long periods - could make it worse.
Just some suggestions, but probably a good idea to get it checked out if you're looking for a quick heal.
cheers
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Re: Plantar fasciitis!

Postby Jow » Wed Jun 01, 2011 7:09 pm

I have plantar fasciitis. mostly it didn't bother me hiking but walking around NYC in dress shoes. anyways there was some rehab that involved stretching and ultrasound thing that was cool. there is a bunch of stretches I am supposed to do everyday but neglect too much. basically anything that stretches out the lower calf and achilles. most important was getting custom orthotics which fit in my shoes including hikers and have pretty much ended my pain, but they cost $500. but for pain free life worth it in my case
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Re: Plantar fasciitis!

Postby dskoon » Wed Jun 01, 2011 7:10 pm

Thanks for some of those suggestions.
My sheets(reminds me of the Seinfeld episode between George and Jerry and the Maid, "Tucked, or untucked?"), are already untucked, but I had thought about that. Thanks again.
Anymore out there?
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Re: Plantar fasciitis!

Postby Hyadventure » Wed Jun 01, 2011 7:28 pm

It's manageable, but there’s no quick fix. I've had it twice and it took me more then a year to completely heal the first time and I'm working in a year and a half this time. Here’s my advice:

1) Go out and spend the big bucks to get real high end orthotics made by a professional. Not by your back cracker, or a shoe store, but an experienced Doctor of Podiatric Medicine (DPM) or orthopedist. You’ll get good advice there too.
2) Stretch often! Before you get out of bed bring your knee to your chest, grab your toes and stretch for about 2 minutes. You’ll find that helps a lot. But keeping stretching your foot all day long.
3) Get a small water bottle and put it in the freezer. Take it out a couple times a day and roll it under your arch for 10 to 20 minutes.
4) There’s a golf ball permanently left under my desk. I use it to massage and stretch the bottom of my foot a couple times a day.
5) Some people get great results with a night cast (or stretching sock) which stretches your foot all night long. I couldn’t sleep with it on.
6) Stop high impact workouts and move to low impact cardio machines or a bike for your cardio workouts.
7) Finally, the closest thing to a quick fix I found was wearing a soft cast for a month. It didn’t cure the Plantar Fasciitis but it made it a lot better.

I don’t think there is one thing that cured mine. I think it was the combination of everything above. It’s a real pain in the a$$ and will take a while to cure. Good luck.
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Re: Plantar fasciitis!

Postby dskoon » Wed Jun 01, 2011 7:44 pm

I appreciate that, Hyadventure.
Yep, will definitely start stretching it more. I can't really afford the orthotics,(not sure if covered by insurance?), so, looks like it will be my own stretching/healing routine to get over this. . . Thanks again.
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Re: Plantar fasciitis!

Postby MoapaPk » Wed Jun 01, 2011 8:23 pm

I had it twice -- mainly from running. There is a lot of PT advice on the web. I just slowed down and exercised in ways that didn't irritate it. My last episode was 10 years ago.
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Re: Plantar fasciitis!

Postby foweyman » Wed Jun 01, 2011 8:31 pm

dskoon wrote:Hey, any of you ever suffered through this shitty affliction called Plantar fasciitis?
I'm pretty sure that's what I've got, mild to medium case, and probably developed it over time by wearing a pair of boots/shoes that didn't have much support from the inserts, which were flattened out.
Anyway, the symptoms are that when I hike, etc. I get a good dose of pain on my right heel and foot, esp. the day after exercising it. I'm trying to wear different, more supportive shoes when hiking, eps, and also in day to day work. Also, doing some research on the internet about stretching exercises, etc. Hitting the foot/heel area in the jaccuzi at the local pool.
When I do the stretch where I lean forward with the afflicted heel behind my other foot,(this one: http://www.webmd.com/hw-popup/calf-stretch)
I often feel a burning pain on the heel, ie, achilles I spose. Tight, right? Keep doing the stretch or not?

Hoping for a somewhat quick heal for the heel, as hiking/climbing season is upon us. I know the reality, ie, might take a bit of time, resting it, etc. but, shit, I want to get out there and have fun, not be injured all summer. Plus, I paint houses in the summer, thus on my feet much of the time. Drag getting older and having this kind of shit just pop up on you. . .

So, advice?
Thanks in advance!


If the pain is on the achilles end of the heel you don't have plantar fasciitis. With PF the sharp pain is typically on the bottom of the heel towards the end of the foot. I also wouldn't jump to the immediate conclusion that "it's the shoes".

It's hard to tell from your limited description exactly what you have, but stretching an injured area is rarely if ever recommended anymore. If you experience strong pain when stretching, stop immediately.
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Re: Plantar fasciitis!

Postby dskoon » Wed Jun 01, 2011 9:01 pm

foweyman wrote:
dskoon wrote:Hey, any of you ever suffered through this shitty affliction called Plantar fasciitis?
I'm pretty sure that's what I've got, mild to medium case, and probably developed it over time by wearing a pair of boots/shoes that didn't have much support from the inserts, which were flattened out.
Anyway, the symptoms are that when I hike, etc. I get a good dose of pain on my right heel and foot, esp. the day after exercising it. I'm trying to wear different, more supportive shoes when hiking, eps, and also in day to day work. Also, doing some research on the internet about stretching exercises, etc. Hitting the foot/heel area in the jaccuzi at the local pool.
When I do the stretch where I lean forward with the afflicted heel behind my other foot,(this one: http://www.webmd.com/hw-popup/calf-stretch)
I often feel a burning pain on the heel, ie, achilles I spose. Tight, right? Keep doing the stretch or not?

Hoping for a somewhat quick heal for the heel, as hiking/climbing season is upon us. I know the reality, ie, might take a bit of time, resting it, etc. but, shit, I want to get out there and have fun, not be injured all summer. Plus, I paint houses in the summer, thus on my feet much of the time. Drag getting older and having this kind of shit just pop up on you. . .

So, advice?
Thanks in advance!


If the pain is on the achilles end of the heel you don't have plantar fasciitis. With PF the sharp pain is typically on the bottom of the heel towards the end of the foot. I also wouldn't jump to the immediate conclusion that "it's the shoes".

It's hard to tell from your limited description exactly what you have, but stretching an injured area is rarely if ever recommended anymore. If you experience strong pain when stretching, stop immediately.


I hear what you're saying re: the stretching. . . But, the pain is usually on the heel, and this following hiking/descending, etc. Again, mostly on the heel, and/or ball of foot, a little. The pain on the achilles comes when I do the stretch, calf-stretch, etc. with that foot behind the other one, putting pressure/stretching the achilles. But, the back of the heel, ie, achilles, doesn't really bother me most of the time. Mostly just the heel itself, and/or ball of the foot, if I happen to be favoring the heel. Trying to walk a bit more on the front of the foot now, putting light pressure there, and not pounding the heel.
Thanks.
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Re: Plantar fasciitis!

Postby Hyadventure » Wed Jun 01, 2011 9:56 pm

dskoon wrote: I can't really afford the orthotics,(not sure if covered by insurance?)


Sometimes insurance does cover orthotics. I paid less then $200 for my last pair, but I don't think you'll make a lot of progress without them. So you can suffer for six months and then buy them, or just suck it up now and begin to recover.
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Re: Plantar fasciitis!

Postby Clark_Griswold » Wed Jun 01, 2011 10:31 pm

I've had PF since 2007. I also had Achilles Tendonitis at that time, but it has gone away. I have recently added some arthritic pain in the pre-metatarsal joint, between the talus and first metatarsal. It's from my flat feet, and I was 27 when I developed the PF, so age isn't the only factor.

There may be any number of reasons you are developing this, from poor foot mechanics to being over weight. You might over supinate or over pronate when you walk during hiking. Stretching is fine if you don't damage yourself. Burning, especially severe burning in the heal could be something else entirely.

If you don't have a foot mechanics problem, you could try foot and ankle strengthening. That need not be boring or painful exercises. If I had normal feet, I would go barefoot more, and use a shoe like the Vibram Five Finger or some other variety of these fad type shoes. Basically, they are a barefoot type of shoe that looks like a glove. If you use them, you need to alter how you walk, from the European standard of heal-toe, to a more evolutionarily normal toe plant or mid-foot planting. Walking on the heal developed in part because of our shoes, but that isn't the norm in places without thick shoe soles, and it certainly was not for the roughly 4 million years the human foot has existed.

If you chose that option, wear the thin shoe or go bare foot until you find it annoying or tiring and then go back to shoes. As with training for a long run, building gradually will minimize damage. Remember to alter your gait, and you may want to continue to stretch, but see a Dx if you experience continued pain doing so. In time, you might hike in them. I've seen it around Flagstaff. Some trail runners swear by them.
...
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Re: Plantar fasciitis!

Postby JHH60 » Thu Jun 02, 2011 12:31 am

I developed a case of plantar fasciitis in 2002 when I was doing a lot more running and racing. In my case the pain was clearly in my left arch - the pain would be bad when I started a run, but gradually go away after a couple of miles of running. The pain would be back the next morning, and would especially hurt when I would drive my car (which was manual transmission), especially if I was in stop-and-go commuting traffic to work and I had to use the clutch constantly with my left foot. Running and walking with better arch supports in my shoes, and doing ankle stretch exercises, helped it get mostly better, though it still flares up from time to time.

Note that I've also had achilles tendinitis, which causes pain at the back of the heel, and if you have that (which your symptom of burning at the heel could be), then you probably don't want to be doing ankle stretching exercises, which is one of the recommended exercises if you have plantar fasciitis - at least not in the ankle with tendinitis. If it were me I'd have a professional orthopod check out your foot, and recommend specific exercises/treatments. If you do have achilles tendinitis, you don't want to let that go too far. I tend to ignore injuries but have gotten stern lectures from my doc about the nasty surgery required if the achilles tendon tears or ruptures.

It's not uncommon to have different injuries on different sides of the body, b.t.w. This can be due to some mechanical imbalance, or repetitive stress injury on one side due to compensation for an injury on the other side, or some other reason. A good sports doc, PT or orthopod can often put you on a treadmill, or watch as you walk around the office, and diagnose the root cause of the injury.
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Re: Plantar fasciitis!

Postby dskoon » Thu Jun 02, 2011 4:58 am

Hey, thanks everyone for the insightful replies. Much appreciated.
Well, a little more experimenting, and, seems the pain is definitely on the heel, toward the back, and deep. Was over at a friends and rubbed my heel on the ball of the chair, and pain! Gonna follow Hyadvetures advice for the immediate time, and begin the rolling and stretching techniques. Got a tennis ball under there right now, and though it's a bit painful, kinda feels good too. Ice, yeah, will try that too, though this acupuncturist I talked with in the pool(ah, she was sooo nice), suggested heat is good. Probably the combo of heat and ice.
I don't think it's my arch, and though I"m not sure, I don't think it's the Achilles, though that hurts when I stretch the calf, as mentioned. Definitely hurts on the heel, especially when pressure is applied. Like right about now with the tennis ball. . . :x Gotta work through this I guess. . .
Again, thanks for all the replies.
Anything more is also appreciated.
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Re: Plantar fasciitis!

Postby Steve Pratt » Thu Jun 02, 2011 5:35 am

The treatment for plantar fasciitis can be as complicated as you want to make it, but it doesn't have to be a big production. This is what i tell my own patients: You can get significant improvement just by not going barefoot. Always, always, always wear shoes with adequate arch support and heel padding. This includes around the house, in the bathroom, everywhere. I would do that for two weeks and only pursue more complex interventions if that fails. I have saved a number of my patients a Podiatry consultation just with that simple intervention.
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Re: Plantar fasciitis!

Postby dskoon » Thu Jun 02, 2011 6:19 am

Steve Pratt wrote:The treatment for plantar fasciitis can be as complicated as you want to make it, but it doesn't have to be a big production. This is what i tell my own patients: You can get significant improvement just by not going barefoot. Always, always, always wear shoes with adequate arch support and heel padding. This includes around the house, in the bathroom, everywhere. I would do that for two weeks and only pursue more complex interventions if that fails. I have saved a number of my patients a Podiatry consultation just with that simple intervention.


Thanks, Steve. I take it you're a Dr. or PT?
I actually usually do wear some sort of shoe all-around, though I like being barefoot(usually only in the summer, on a beach or somewhere).
I even wear a pair of crocs when at home, on the carpet. This ball under the foot, with a slow rotation, feels pretty good though.
What else, Steve?
Thanks.
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