Others experiece with Plantar fascitis???

W

winsomehill

Cathlete
Over the summer I was training for a marathon, and my goals ended when I got plantar fascitis. It's still giving me trouble, 6 months later! I can do Cathe's step, I have to be careful with the kickboxing. It gives me a hard time when I'm doing leg workouts with weights. At this point I do what I can, if it starts hurting I back off. But, am I just prolonging the injury by working out at all? Or am I going to struggle with this forever?? I'ld really like to hear others experience!!
Heather
 
Yes I have and I am fully recovered. Here is a post I wrote reguarding my experience wtih 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
Judy
AKA "Likes2bfit"
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Thank you for such a detailed response. Did you need to change the type of shoe you wore? I go barefoot a lot of the time, because wearing shoes that are "work" shoes hurt my feet and irritate my feet. Should I wear sneakers to work when I'm going to be on my feet a lot? 6 whole weeks, Ugh! Did you heal completely after 6 weeks? What brought on your pf and spurs? Were you over training, or running on cement, or??
Heather
 
There was a long thread over at VF recently about plantar fasciitis:

http://www.forum.videofitness.com/showthread.php?t=62583&highlight=plantar

I'm being treated for it right now. Between the podiatrist and my own reading, I've done the following:

1 - Cortisone shots twice. I had NO IDEA this was a drastic step - when I went to the doc with my foot aching, it was so bad I could barely put weight on it. He said I needed to get the inflammation down immediately and gave me a shot, which lasted for a week. When I went back the following week, I got another shot. That one has lasted and I have not had recurring severe pain.

2 - Arch supports. I bought a non-custom pair from the doctor which are cork, thick and inflexible (unlike some of the drugstore brands). I wear them in every pair of shoes. If they don't work, I'll consider getting a custom pair.

3 - Stretching and exercises. I bought the Egoscue book "Pain Free" and have incorporated the foot and calf stretches into my daily routine. In addition, I go to individual Pilates classes twice a week and I told my instructor about my foot pain. She is incorporating foot-strengthening exercises into my classes.


Allison
 
Hi,

I had the plantar fasciitis a few years ago, but it will flare up if I'm not careful. Stretching exercises really helped. It seemed to be really bad after I'd sit for extended periods of time, so when I sat I would try to push my heel towards the back to keep the calf and foot stretched. I replace my workout shoes every 2-3 months and really like New Balance 1006 or 1007. I found the 1006 for 69 on closeout just recently. I never go barefoot and basically live in Birkenstock shoes. They helped rehabilitate my feet without having to get cortisone shots.

Tracy
 
One more thing, I quit any impact exercises for at least six weeks, I rode a stationary bike, which I hated.

Tracy
 
i have sever planta fasciitis, with pain of the arch and not the heel. i've had it for years and it's never gone away, doc says it never will.
i definitely recommend the stretching it's the only thing that has allowed me to do cathe workouts. since my individual case deals with the bottom tendon, dos says mine will never go away, but if you are diligent about stretching it, then it will be flexible enough to do activities
 
Heather,

You've gotten lots of good advice here already, so I'll just add a couple more tidbits that helped me.

My first bout with it lasted about six months and even after prescription orthotics and completely resting (no walking, much less Cathe, I rode my bike a lot) for six weeks, I got nowhere, so I broke down and did the cortisone thing. That did the trick.

Several months later when I was on my feet for very long periods, plus back doing my regular exercise regime, the PF came back with a vengeance (I only have it in one foot, and ex-rays showed a spur). I didn't want to become a habitual cortisone user, so I went online and bought these inserts which I wear on top of my orthotics (I think if you do a search for HTP you will find them). They took some getting used to, but they have finally put the issue to rest, I think. My body worker says they constantly massage the point of insertion, keeping it soft and pliable, plus they change the angle at which your foot rolls down, putting less strain on the fascia. That's why they take some getting used to.

Night splints also help with stretching. I only go barefoot doing yoga, but the stretching benefits of that certainly outweigh any risk of not being in shoes.

Good luck. PF is such a pain, and most docs just don't take it very seriously.

--Ann
 
Great advice. In addition to what has been posted I:

1. Wear birkenstocks or dansko clogs at home if I am not in my sneakers with my insoles
2. I ALWAYS wear my insoles. I have a tennis shoe pair and dress shoe pair. Dansko/birkenstocks are the exception.
3. Ice 3 times a day
4. Roll the ball of my foot and arch on a tennis ball 3 times a day
5. Sleep with a night splint

I've been battling it for over a year now. Unfortunately, my heel pad is thin and the dr. reluctantly gave me 1 shot of cortisone but I'm not a candidate for more shots.

Colleen
 
I also bought the inserts called 'Heel That Pain". They cost 24.95 but after wearing them for 2 months the pain has gone away. They did take some getting used to at first but they were worth every penny.
 
I experienced PF for about 6 months also, and agree with the previous posts. I try to remember the acronym AAIE (how I felt when I got up in the morning)!

A: Advil or other anti-inflammatory.
A: Arch support (not heel cushion--it can make it worse) or orthotics.
I: Ice
E: Exercise, especially stretching.
 
Oh my, thank you all for your post. I am a little downhearted to hear PF is so persistant, I had hoped to get back to running... I love it so. I had gotten up to a 15 mile long run and my short runs were 8, I never looked so good and I could eat whatever I wanted. Oh well, I guess ultimatly dealing with my food issues and keeping moderation as a mantra in my life is what I need to do(and stretching, orthodics, advil, etc).

Heather
 
Hi, Heather. I developed PF when training for a marathon in '01. I tried PT, cortisone, PT, cortisone and limped around for 9 months before opting for a Plantar Fasciotomy. I was on my feet in 24 hours and have been PF free for since '02. It was amazing. Most people respond well to less invasive treatment but surgery definitely worked for me. I have been through 3 pairs of orthotics and I keep my high impact cardio minimal these days, paying close attention to my foot when I do high impact and usually shortening the duration of the longer workouts. I have had cortisone a few times when the fascia gets too tight or achey. I have taken up yoga too, which I love like crazy and has helped me deal with giving up my first love, running, for the most part. I used to say anythinng under 7 was a waste of time and the shorter runs I find necessary these days just aren't the same but I am 42 and mellowing as I age and I am cool with that. Your mantra of moderation is smart. :) I hope you get relief from your PF and can stick with running. I would definitely recommend a complete recovery period, up to 6 weeks as horrific as that sounds. :) It'll give you the best shot at staying on the road. Run smart to run long! Good luck!
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