Anyone here deal with Plantar Faciitis successfully?

[cutchemist42]

Well, Im glad this is happening in the off-season, and hopefully I can fix it a bit for the new season, but Im experiencing this pain.

Started out-of-nowhere 5 days ago when I woke up. I was genuinely doing nothing out of the oridinary up until then, just playing hockey and bi-weekly golf dome work. Every morning the foot is really stiff, and it hurts to put weight on the heel. The ankle also feels like its burning a little.

I read things like shoes being worn out could have brought it on, as well as walking barefoot at home on hardwood floors.

Right now I just wonder if I should go to the doctor, or just go to physio first? I bought some insoles for my shoes that are helping a bit to walk.

 

So yeah, has anyone successfully dealt with this dilemma?

[iacas]

1 hour ago, cutchemist42 said:

I read things like shoes being worn out could have brought it on, as well as walking barefoot at home on hardwood floors.

I walk barefoot a TON, and wear minimalist shoes when I have shoes.

I think that you can cause problems for yourself if you typically wear shoes with a lot of heel drop, and then you suddenly switch.

But if you walk barefoot frequently, then I don't think that can really "cause" it suddenly.

Rest for awhile, then see a doctor, because I sure as hell am not one.

[Patch]

Were you actually diagnosed with "PF"? I used to get the same exact soreness if I walked alot on pavement. The pain was pretty bad first thing in the morning in my heel(s) Thought it was "PF" also. After some x-rays,  it turned out to be bone spurs on my heel. Took about a month with meds, and PT for the soreness to go away. I was told that "PF" would take longer to heal since it's an actual soft tissue tear. 

Therapy for my spurs was rolling a tennis ball under under my feet (heel and arch)  to wear down the spurs. It was either that or surgery. 

To keep the soreness from returning, I Iearned about an old wive's tale, from my wife, about a good insert.

When it was time for new hiking boots, I bought a pair of tactical boots a size too big. I also bought a pair of thick flip flops. I cut the straps off, trimmed the flip flops to length, and slipped them into the new boots. They made the fit snug enough to where my feet did not slip inside the boots when walking. This slippage is what angered the bone spurs. 

FWIW........

[cutchemist42]

40 minutes ago, Patch said:

Were you actually diagnosed with "PF"? I used to get the same exact soreness if I walked alot on pavement. The pain was pretty bad first thing in the morning in my heel(s) Thought it was "PF" also. After some x-rays,  it turned out to be bone spurs on my heel. Took about a month with meds, and PT for the soreness to go away. I was told that "PF" would take longer to heal since it's an actual soft tissue tear. 

Therapy for my spurs was rolling a tennis ball under under my feet (heel and arch)  to wear down the spurs. It was either that or surgery. 

To keep the soreness from returning, I Iearned about an old wive's tale, from my wife, about a good insert.

When it was time for new hiking boots, I bought a pair of tactical boots a size too big. I also bought a pair of thick flip flops. I cut the straps off, trimmed the flip flops to length, and slipped them into the new boots. They made the fit snug enough to where my feet did not slip inside the boots when walking. This slippage is what angered the bone spurs. 

FWIW........

Yeah, no diagnosis, just seems like it matches up with either PF or bone spurts. I do intend to go to a great clinic I trust on Saturday morning to determine what the real issue is.

[dennyjones]

My wife had PF a couple of years ago.    She purchased a pair of shoes with a spring loaded heel and huge arch support specifically for PF.  A frozen water bottle and a plastic device that looked like an arced gas pedal from the kid's toy department helped her.   She currently isn't experiencing any difficulties.  

[MarvChamp]

@cutchemist42 I bought some cushioned arch supports. Elastic slips over foot, with a pad at the arch. Really helped. -Marv

[colin007]

I had it bad. Bought custom hard plastic molded orthotic insoles. Really expensive. Took a week for my feet to adjust but after that they took away all the pain. I don't even have to wear them anymore.

[Typhoon92]

Me being me...refused to go to the doctor. Picked up a night splint so I would keep the tendon stretched overnight.  It helped.

Used the frozen water bottle and tennis ball but it lasted a couple months...then exactly one week after i noticed it was better the other foot flared up.  Sucked.  I go to the gym a lot and could not run...I hobbled.

Should have seen an orthopedic doctor.

[tosob]

I have a bone spur. Saw a D.r and he gave me 3 shots of steroids in the heal. I haven't had a problem in a year. I'm a casino dealer and on my feet 8 hours a day.

 

Marty

[Elmer]

I got it in my left foot in the beginning of June. Wrecked my entire summer of golf. Had to baby my left foot, made it difficult to swing or walk a course.
I bought countless inserts. one for work, one for sneaker, one for golf shoe.
Could no longer walk barefoot, had to buy special flip flops with arches.
Reef are a good pair.
Went to Dr, he said I had a fallen arch.
Went to a Podiatrist. He told me to ice and stretch and wear arches in everything.
after 5 months, I still can not jog and if I step wrong it can be aggravated.

My advise- Rest it. ice, stretch it, good pair of shoes and a good insert if your arches need it.

Sucks getting older!

[Billsy]

Find a lacrosse ball or another hard ball. 

Then gently roll it under your foot. 

also see the link below: 

https://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches#stretching2

[Dpt2005]

PF is, in simple terms, the tissue that connects from the ball of the foot, under the heel and then becomes the Achilles' tendon.  Poor arch support from bad shoes/barefoot walking can increase the symptoms of irritation to this tissue but this is merely the symptoms being provoked, it may not be the true problem for the PF.  Couple things to try.....

1.  Freeze a water bottle, golf or racket ball.  Sit in a chair and place the frozen object under your arch and use your body weight to press into the object while you roll the foot back and forth (5-10/minutes a day)

2.  Calf stretches.  Gentle stretches without pain cause you don't want to over irritate the tissue and make it worse (3 sets/30-second hold/daily)

3.  Arch support.  Simple things like " super feet" can be easily inserted in all shoes you wear.  I use them and get them from REI, or any other sports store.

4.  This is the hardest to do, but if you want a pain to stop then you need to change your habit briefly to allow the area to calm down, otherwise it will never reduce.  Chronic PF can lead to bigger problems.

5.  Strengthening is another topic to consider.  The foot is merely the last point of contact for the leg on the ground with the smallest muscles.  It is dictated by the larger muscles of the hips and buttocks to be specific.  If you have foot/ankle problems, one place to start strengthening is the hips and glutes.

let m know if you have any other questions and I will do my best to help.

thank-

mike

[Eric C]

On ‎11‎/‎23‎/‎2017 at 6:30 PM, colin007 said:

I had it bad. Bought custom hard plastic molded orthotic insoles. Really expensive. Took a week for my feet to adjust but after that they took away all the pain. I don't even have to wear them anymore.

FWIW, I had the exact same experience.  Had it bad, caused by poorly designed shoes - Skechers.  My doctor diagnosed PF, gave me some therapy exercises - the suggestion above about the frozen water bottle really helps.  Also bought some inserts at Good Feet, kind of expensive but not ridiculous, and after a month or so I was walking without pain and with no inserts. Inserts take a few days to get used to, but don't give up on them just because they're uncomfortable. I ditched the crappy shoes, and have had no problems since.

[iacas]

3 hours ago, Eric C said:

FWIW, I had the exact same experience.  Had it bad, caused by poorly designed shoes - Skechers.  My doctor diagnosed PF, gave me some therapy exercises - the suggestion above about the frozen water bottle really helps.  Also bought some inserts at Good Feet, kind of expensive but not ridiculous, and after a month or so I was walking without pain and with no inserts. Inserts take a few days to get used to, but don't give up on them just because they're uncomfortable. I ditched the crappy shoes, and have had no problems since.

I don't know if they're "poorly designed" shoes or if you simply were used to arch support.

I've heard it likened this way… arch support, raised heels, etc. are all like putting your foot in a cast. The muscles weaken.  Walking barefoot or wearing minimalist footwear strengthens your feet.

[tehuti]

On 11/23/2017 at 3:30 PM, colin007 said:

I had it bad. Bought custom hard plastic molded orthotic insoles. Really expensive. Took a week for my feet to adjust but after that they took away all the pain. I don't even have to wear them anymore.

My experience was almost exactly the same. Several years ago I had it so bad in my left foot that I was afraid it would require surgery.  After wearing the stiff insole for a while the pain and stiffnes completely went away.

[Eric C]

4 hours ago, iacas said:

I don't know if they're "poorly designed" shoes or if you simply were used to arch support.

I've heard it likened this way… arch support, raised heels, etc. are all like putting your foot in a cast. The muscles weaken.  Walking barefoot or wearing minimalist footwear strengthens your feet.

They were poorly designed - see https://www.avvo.com/legal-guides/ugc/the-link-between-skechers-shape-ups-and-plantar-fasciitis

But I absolutely agree with your second point.

[iacas]

4 hours ago, Eric C said:

They were poorly designed - see https://www.avvo.com/legal-guides/ugc/the-link-between-skechers-shape-ups-and-plantar-fasciitis

Ah, THOSE Skechers.

I had a pair or two of zero-drop Skechers in college. Just a very flat shoe back then. I thought maybe you had something like those.

[Rich Greco]

Plantar Fasciitis can be very painful and debilitating.  Look at what happened with Justin Thomas's caddie, Jimmy Johnson.  He injured his foot in October. He needed to take the last 4 weeks off to rest and rehabilitate his foot.  Treatment will depend on the severity of your plantar fasciitis.  If the pain is sever you may need to use a walking boot for 3-4 weeks.  Night time splints that you wear while sleeping are often used in these cases.  Some Doctors recommend a series of cortisone injections and in extreme cases (usually chronic cases) where your plantar fascia is torn you may require surgery.  

If your symptoms have just started, stretching is the best thing you can do.  Stretching your calf muscles and arch will help significantly.  Proper footwear is also important. IF you have flat feet you may want to consider arch supports.  Avoid walking barefoot or using shoes with little to no support such as flip flops.  Ice and massage can also help.  I usually recommend that my patients freeze a water bottle and roll it with their foot to accomplish both massage and icing simultaneously.  You can also use a lacrosse ball to massage your arch. 

Physical Therapy should help resolve the pain and restore your function

If you have any specific questions please feel free to email me at rich@grecopt.com