Another heel story....

H

hounddogs

Cathlete
Got a Plantar Fasciitis disgnosis yesterday from a podiatrist. Have been nursing what I thought was a stone bruise more or less since September through varying types of denial, and of course if I had a relatively pain free day I'd do something like IMAX.

I'm to start with two weeks of as little time on my feet as possible along with Naproxen, ice/heat rotations, and stretching. That's to get the inflammation down so the healing can start. Orthotics to follow and PT will include ultra-sound delivery of cortisone and cross-fiber frictioning.

The doc said active people have the hardest time recovering from this because they won't stay down. I'm trying to see this as a good time to get into yoga and Pilates, which usually play second fiddle to lifting. I'm also allowed to do the stationary bike.

Anyhoo, I know there are lots of PF sufferers out there, any advice, words of wisdom, commiseration would be greatly appreciated. I'm starting to feel like an old Volkswagen: I'm still running but don't put me in any races or shows. Many parts have seen better days.

Thanks in advance,

--Ann
 
I am in the same boat, but I already had the cortisone shot, physical therapy hasn't been mentioned yet but orthotics have. I haven't done step in 6 weeks, sigh, I really miss it but my doctor said that was the worst thing I could do. I could however do weight lifting and anything lower impact. I have been doing kickboxing putting more emphasis on my arm actions than my foot work, I have also been riding the mountain bike on a trainer and of course lifting. I will probably have to have another cortisone shot (he said sometimes it could take two shots) but my doctor has a wonderful technique that doesn't hurt at all. I was in denial too, and have had this problem since October but did see a doctor in Dec.

I honestly can't afford orthotics so I am praying that the cortisone shot works. I do "stretching the calf" exercises also to help with the healing of the heel. I sympathize with you because I am there also.:( I am also wearing a Spenco insert in my shoes which does help immensely.:)

I hope all goes well with you, my dh co-worker has the same thing and she is beyond even a cortisone shot and is doing the PT thing with ultrasound treatments. She found out that one of her legs is slightly longer than the other and that is why she is having the problems that she is.

Glad you are getting help though.

Keep us posted on how you are doing.:D
 
here is a post refering to PF:

After having PF and bone spurs from the prolonged inflamation I can empathise with you. My pain was to the point that putting weight on my foot first thing in the morning was dreaded.

Here are the changes that really helped me to get the inflamation down and pain subsequently disappeared. These were changed I made under the care of a podiatrist.

1. Elongating your calves helps minimize the pulling on the plantar fascia and decrease the inflmation (read decrease pain here). So, strech your calves several times per day. I streched before getting out of bed, while brushing my teeth, and any time I could get away with it.

2. Anti-inflamatory meds help too. I used naproxen (Aleve)


3.Completely stopping high impact cardio for 6 weeks. This was tough, but really allowed for the imflamation to subside. I rode a stationary bike for the 6 weeks.

4. I had prescription orthotics made. The can be expensive. I keep them in my workout sneakers 100% of the time. At first they need to be worn in gradually increasing time periods to get your feet used to them. Some people also recommend over the counter supports. Try a good running shoe store for help.

5. Never go bare foot. This position pulls more on the plantar fascia and contributes more to the inflamation and pain. In some cases the bone grows out from the plantar fascia making a bone growth (spur).

I have spurs on both heels, but no pain now. The spurs will not go away but keeping the inflamation in check eases the pain.

Keep stretching, Keep stretching , Keep stretching!!!

I now do all of Cathe's workouts and have plantar pain only once in a blue moon or less.


Judy
 
You've already received great advice. I had cortisone shots which did not help me. My pain was so bad by that time that I could barely walk (and couldn't at all after he gave me those darned shots--but just for that day).

The orthotics definitely did help, as did the stretching exercises he gave me. Even with those two, I had to stay off my feet for some time and I had to be very diligent about the stretching. I used the recumbent bike and some light weights (hadn't found Cathe or the Firm yet then). At home I wore Birkenstocks as slippers because he didn't want me to walk barefoot. I also lost some weight which helped in my case since I was nearly 50 pounds overweight at that point.

Hoping you have a speedy recovery!
 
Thanks, everybody, for your encouraging words. I'm not even allowed to do squats or leg press (machine or Cathe style), and since my job entails a lot of standing and walking I'm to be on light duty for two weeks.

I'm not really sure what it's supposed to feel like when the inflammation goes down. Less pain, I know, but how do you know if you've got it down to the point where the actual healing starts? Every case seems to be quite unique.

I feel very lucky that my insurance will cover my treatments. Here's hoping we all will be stepping soon!

--Ann
 
Ann - I can't remember now how long after all that the pain went away. I do know that my orthotics finally wore out (took a LONG time) and when I called them to see if I could have new ones made (they had given me the cast), the Dr's office said I would have to be fitted for new orthotics since it had been so long. At that point my feet didn't hurt anymore so I decided against getting fitted again. I think it's been at least a year or two since I made THAT call. My heels don't hurt anymore except when I've been on them ALL day, and then it's just a little. I am still diligent about stretching that area though and always wear good supportive shoes while exercising or walking for any distance.

I'd like to say that when the pain is gone the inflammation is gone, but I'm not entirely sure that's true. I think it was in my case...but I just can't be sure. I wasn't exercising intensely at that point, so my heels were able to have a good long break even after they stopped hurting.
 
Ann,

I have been working through this problem myself, not to the degree that you have though. During my hunt for answers/help I came across this interesting article which really laid out all options. I now never go barefoot and wear supports in all my shoes if possible. I also stretch like a crazy person and I ice after every run. I’m almost healed and feel sooo much better. This article is from a Birkenstock store online I’m not trying to encourage you to buy the shoes though I just think it’s an informative read.

Good Luck,
Debbie

http://www.birkenstockexpress.com/Community/plantarfasciitis.cfm?GTSE=GOOG>KW=heel+spurs&id=170220041316-706738
 
I was diagnosed in mid December. The things that helped me:

No cardio for 1 months.
No impact cardio for an additional month
Dansko clogs to work or for every day wear
Birkenstocks at home
Always have shoes on
Ibuprofen and ice

I can now do IMAX or Intense Moves 3 times a week and am not having much pain.

Colleen
 
Colleen - aren't Dansko shoes wonderful. I found some really cute slides last year and bought them in several colors. I haven't tried their clogs yet, but I wear those slides all summer long with my crop pants! :)
 
Yes, these shoes are HEAVEN. A little pricier but more than worth their weight in gold! I can't wait to try out their other styles!

Colleen
 
http://www.handykult.de/plaudersmilies.de/sad/bluecry.gif Hi, Ann! I commiserate with you. There's some great advice here. Cortisone did nothing for me and physical therapy also failed to correct the problem. My left arch collapsed, darn it! I have had three pairs of orthotics ($1,000.00 right there). I opted for surgery but that's a last resort and rarely necessary. Do stop running until you are pain free! I have an appointment with an orthopedist in March because my right foot, my "good" foot is painful in the arch and I may end up with a matched set. It is my fervent wish that you heal well and never experience PF again! Good luck!
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
 
Bobbi,

Have you had to give up running entirely? I know that is your passion. Are you able to kickbox or step? What did the surgery actually do? It's not that I would opt for it necessarily, I just wonder, since my cause is also fallen arches, if that may be the road I head down. My "good foot" is starting to go, too, but is still responsive to stretching. Do you think there are some yoga poses that would be contraindicated?

Thanks to all for your great advice. Does it matter which footbed for Birkenstocks? I've never had them. My podiatrist didn't mention anything about shoes yet.

This wearing out stuff is not fun. At least we're in good company, though: DH told me Mark Maguire and Mickey Mantle both had PF. And some NBA guy is just coming off the DL from it.

--Ann
 
Ann - I just bought the plain ole cork footbed for my Birkenstocks. I actually bought the most reasonable pair I could find since it was just for around the house and I didn't care what they looked like. I don't think it matters though.
 
Hi, Ann! The surgery completely eliminated the symptoms of PF and mine were severe, the limping, the walking on my toes. When my left arch collapsed, I was unaware of it until a 15 mile run where it just went and it became painful and I saw a podiatrist and got my first orthotics. It had been going, going and it went but it didn't really bother me at first. I thought it had just collapsed on that run but my doc said it had happended over time. The orthotics worked great for a number of years and then the PF sidelined me. It was so resistant to the most common therapies. I did cortisone three times and PT twice before opting for a Plantar Facsiotomy and it did the trick.

I had quit working out altogether in a pure pity party once running was out. At first I continued to strength train but I got depressed and said screw it. When I re-started, I didn't run mostly because my endurance was gone and I didn't want to get out and struggle with something I'd done so easily. Now the endurance is back but the other foot is going! This is just so frustrating! I am being really cautious about my feet now. Step and Kickbox are fine for the most part. My feet do get a little painful but it's managable as long as I wear my orthotics. I have a very high threshold for pain but I know when enough is enough. I have done some hi/lo but very minimally.

The idea that my right foot is going through major changes and I'll need new orthotics blows me away. I am seeing a specialist in March and I want a frank estimation of what I can get out of these babies without really damaging them to the point of no high intensity. I have learned alot about adjusting expectations and taking it easy and much of that has to do with being in my 5th decade, I think. Chick's rule but I am no spring chicken! I can live without running and less intensity if I have to and I will listen to my body to prevent a debilitating injury. It really sucks though! I hope I don't have to!

I have been doing fine with yoga because the discomfort is usually when I am first out of bed or have been off my feet for a time. My balance is off, of course, but I am pretty strong so I compensate with pure determination and leg muscle! LOL! During the day, I am rarely barefoot and I have great shoes. I do intend to get Birkenstocks for summer. My feet are different, the left flatter and more inlined to severe over-pronation. Maybe having a matched set wouldn't be so bad if it would just go and I could get through the healing process as quickly as possible.

I am extremely active again so I have been in denial about the foot pain but now I know I have to face it and figure it out! Fortunately, I am really loving lots of lifting and managing with less cardio-induced endorphins. I love the yoga too and it's been a lovely filler. There are only so many hours in a week and I keep myself very busy in spite of the tootsie trouble. I am hopeful that I will be able to hit the road again. I dream of running another marathon and, at this point, I will not rule it out. Did somebody just snap their fingers and say, "Cleopatra ain't the only queen of denial."? :) My biomechanics stink. LOL! I am in limbo again, waiting to see where I go next with these endless foot woes. So, I'll let you know after March 9th when I get the low down from the foot specialist. Here's hoping for good news!
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
 
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