Has anyone on here had this?

I have it, and it really sucks. Podiatrist today told me my best bet is physical therapy. But my insurance co-pay blows, so its gonna be $30/visit and I'm probably gonna have to go at least 6-8 times.

Has anyone gotten rid of it any other ways? I also picked up some supportive shoe inserts.

3/29/2006 6:00:38 PM

My dad had a BAD case of it. He went to a podiatrist up in Greensboro who made him some GREAT orthotics, and he hasn't had any problems since then. I don't know what kind of inserts you had, but the orthotics my dad had were custom made, and he had a couple of them made so he could put them in his work shoes and running shoes.

My dad is also a triathlete...so he's on his feet all the time. His orthotics were life-savers...because plantar fasciitis is fucking painful. Good luck. (BTW...I don't think he had hardly any physical therapy).

3/29/2006 6:15:58 PM

Quote :

"Has anyone gotten rid of it any other ways? I also picked up some supportive shoe inserts."

I assume that the orthonics ("supportive shoe inserts") were prescribed. If you just picked something up without having someone who knows do the sizing &c., you could be in for more pain than before. There's a lot of ways to treat planar fasciitis, depending on the extent of the injury and the etiology. If it's from a sudden large increase in running mileage or similar stress, you can probably take care of it without too much trouble and minimal (if any) physical therapy. OTOH, if the onset has been fairly gradual, well then you might be looking at some therapy or worse. There's a ton of stuff out there for the condition -- weird looking socks with straps on them, crazy boots and foot wraps, and other shit. Trouble is, they're not all that cheap.

3/29/2006 6:36:03 PM

I had a mild case of it when I was doing heavy mileage on my flats. I'm surprised that's all I got.

TKE-Teg, try these things before you pay for a podiatrist.

1) Take a ball and roll your arch forward and back on the ball.

2) Stretch your soleus (calves). Make sure it's a good stretch, hold for at least 30 seconds, don't bounce.



3) Invest in a sock that pulls your toes up when you sleep. http://www.thesock.com/
Your toes naturally curl when you sleep, but they bend in a way that tightens your plantar fascii. So when you step down in the morning, the plantar fascii may likely tear.

4) Obviously, reduce running, ice, etc.

5) Balance on only one leg for 30 seconds, do 3 sets on both. This will help your motor skills and your body renegotiate with the injured leg. Once you're good enough to do this, try it with your eyes closed. It's really tough--a lot harder than you think, but it will pay off. If you can stand with your eyes closed for 30 seconds while balanced only on the previously injured leg, you're good to go.

3/29/2006 7:17:12 PM

They sell the sock at Inside-Out Sports, if you're in the Raleigh/Cary area.

3/29/2006 7:21:19 PM

I appreciate all the good advice fellas. To answer the questions/replies:

The orthotics I got were at the podiatrist's office and they were sized for me.

I'm not sure if I got this from a sudden increase in running, but it did occur shortly thereafter I started running about 21 miles a week (so its a strong possibility).

LiusClues, b/c of this pain I stopped running about 4 weeks ago and limit my walking to the bare minimum. However, I live in NYC so I probably walk 2-3 miles a day at the least.

I'm going away all weekend (coming down to Raleigh as it would be) but after I return I'll try those exercises you suggested.

[Edited on March 29, 2006 at 7:41 PM. Reason : k]

3/29/2006 7:40:57 PM

one of the physical therapists at duke told me to take some baby bottles and freeze water in them and then roll them with the soles of my feet

3/29/2006 7:49:10 PM

i was never officially diagnosed w/ plantar fasciitis, but i had all the symptoms.

i used a combination of things from this site http://heelspurs.com/index.html and i also got new shoes (brooks brand for the over-pronation helped).

i still have pain in my feet, but its not as frequent or intense.

3/29/2006 7:51:45 PM

i had this lie 2 or 3 summers ago when i jumped off the Caporrelas roof during a Hillsboro Hike....goddamn I thought I broke my foot. It was about 6-8 weeks before I could walk. Best advice I can give is:
-Compression and gel inserts. Wrap that shit up TIGHT with an ace bandage.
- Use a cold compress a couple times a day.
- Stay off it as much as possible.
- Get an anti-inflammatory Rx from your doctor.

and everything LiusClues said...but not for another week or so

3/29/2006 8:15:38 PM

does it hurt worse in the morning, right out of bed? If so, before getting up stretch your does up to your chest then back down a couple times until you loosen the muscles. Don't go barefoot around the house, buy some Birkenstocks or something with GOOD arch support to take pressure off your heel when you're not wearing the orthotics. It can come back after it's healed so be careful. I work at a shoe store and we see this all the time.

3/29/2006 8:40:00 PM

Quote :

"Stay off it as much as possible."

Man, I live in NYC. You know how hard that is?! I do try though.

Quote :

"If so, before getting up stretch your does up to your chest then back down a couple times until you loosen the muscles"

Umm, what the hell did you say? lol Please repeat that, I can't understand exactly what you mean.

3/29/2006 9:02:20 PM

lie flat on your back, feet pointing towards the ceiling, then stretch /point toes towards your head as far as possible, and then as far away as possible while heels still on the bed. Sorry, it's much easier to describe in person.
\ /_________0 <-head

and I meant TOES

[Edited on March 29, 2006 at 9:15 PM. Reason : damn, did it again]

3/29/2006 9:07:34 PM

Pat, i got from lifting weights at the Links
i put water bottles in the freezer and rolled them under my foot for about 2 weeks and didnt exercise and it cleared up
that shit is painful in the mornings

3/29/2006 9:33:59 PM

^thanks man. I mean....it really wasn't that painful in the morning. Only hurts a lot when I try to do anything but walk.

3/29/2006 10:31:43 PM

the pain in the mornings is because you keep tearing the tightened plantar fascii.

that's why they have the socks.

3/29/2006 10:32:53 PM

yeah i'm gonna find those socks.

3/29/2006 10:33:34 PM

I read that a good way to stretch is to place the balls of your feet on the edge or a stair, and lower your heels down slowly. Go very slow. Hold it once you feel a good stretch. Be careful coming back up. Dont try this until you are getting better, and you are trying to avoid it. If your feet or legs are really weak, you could do more damage than good. It helped me get over my minor case of it a few months ago.

Also - a bottle of vodka in the freezer works better than water - gets plenty cold and you dont have to worry about it melting and refreezing it. Plus its a good way to store your vodka.

3/29/2006 11:24:48 PM

^^you live in NYC? i'm calling BS on this one

-ZiP!-

[Edited on March 29, 2006 at 11:26 PM. Reason : ]

3/29/2006 11:26:22 PM

my Dad is plagued by plantar fasciitis - he runs 10 or so miles each morning, and the only thing that has helped is one of those "crazy boots" (kinda looks like a ski boot)

3/30/2006 9:33:46 AM

not diagnosed but i have all the symptoms every single of my life, especially in the morning or after i walk or jog (my mom is the same). i've found that a combination of stretches much like what lieusclues and others described helps considerably. i also avoid wearing heels when i will be walking a lot (of course not an issue for you) and use heel inserts on some of my less supportive shoes.

3/30/2006 11:04:27 AM

Quote :

"one of the physical therapists at duke told me to take some baby bottles and freeze water in them and then roll them with the soles of my feet"

i was told this by a friend who is a PT

i got all the symptoms of this after getting back from Europe last year. also, i used to work in labs and would be on my feet all the time.

it comes and goes. it not painful as much as it is an annoyance.

i stretch my calves incessantly...might look into getting that sock

3/30/2006 11:29:24 AM

also, for me the tightness is in the middle of the foot moreso than the heel

3/30/2006 11:30:17 AM

that's probably not plantar fasciitis. the pain is very particularly located closer to the heel and the ridge of your arch.

3/30/2006 12:35:27 PM

yeah, maybe its just semi-flat-footedness

3/30/2006 2:08:04 PM