Plantar Faciitis - Please help (sorry long)
Hi to my beloved VF forum,
Can you please please help me. I have had plantar faciitis for about three months (was officially diagnosed about 1.5 months ago from the podiatrist) and up until the last couple of days, the pain has been diminishing and some days doesn't hurt at all. I am a jogger and love step aerobics and high intensity workouts but I have not been doing those at all. I have been biking outside and doing strength videos (all low intensity), and it doesn't seem to hurt my foot, but could even that exercise be hurting me? I also usually walk to the metro (subway) station from my house (about 0.8 miles each way) but have stopped doing that too. I got $397 custom orthotics from the doctor but they hurt to wear. The dr told me to wear them gradually (I have, got them last week) but now they just hurt all the time when I wear them. I have been wearing comfy shoes (primiarly Privos) at work which is better than sneakers (still trying to look semi professional) but not the flats or low heels that I usually wear, but now even the Privos hurt my feet. I tried the cheaper insoles from the drug store, a gel insert for the heel and a memory foam for the whole foot, neither have really helped (in fact the heel insert actually hurt it more). I froze a bottle and have been icing my foot every day when I sit at my desk, I also use a prickly ball to massage my foot, and at home I use Yoga Toes in bed. They feel great but I don't know how much they're helping the PF. I also do calf stretches with the towel while I am at work. These seem to make my foot feel good at the time, but not really help the pain go away. I bought the Strassburg sock and have tried using it (for maybe a 30 minute stretch each) but it gives me shooting pains! :mad: There's no way I can sleep in this unless I am not using it properly? The doctor did x-rays 6 weeks ago and determined I do not have any heel spurs (the PF is in the left foot) but now I am worried maybe I have developed one. Can one develop after three months of PF? I have not been ignoring the pain, I think I have been doing what I can to walk around it. During my doctor appointment six weeks ago I did get a cortisone injection but I didn't really feel it helped that much in particular. I have a doctor appointment tomorrow with the same podiatrist, I am hoping he will repeat an x-ray on me to check for a heel spur that may have developed in the past 6 weeks and I am so worried I might have that problem. I'm so upset because I'm scared, will I ever be able to jog again? Will the PF ever GO AWAY? :( If you any advice to give me, or anything to try that I haven't already, please let me know. Thank you so much for any help you can provide. Emily |
(((HUGS)))
I think calf stretching is important -- I find down dog is superb for the calves. I was diagnosed with heel spurs in both feet. I did lower impact for about 1 yr -- actually I lost weight in that time frame. My feet are much much better now. I have occasional heel pain when I get up in the morning... probably only lasted about 5 sec. So there's hope. Here's one thread on PF: http://forum.videofitness.com/showth...highlight=calf You might find more if you do a search |
I've had PF a few different times in my life so I understand your pain and your frustration. The only thing that has truly helped have been the orthotics. I don't love them but they shouldn't be hurting you. If they're hurting you, you should go back to your doctor so he can adjust them. What I've done to get rid of the PF is to wear the orthotics until the condition goes away and I did limit my high impact activity. Eventually the PF went away. THe dr. recommends I always wear the orthotics but I don't. I would continue with the icing, stretching, etc. but definately see your doctor about the orthotics hurting you because they are probably your ticket to feeling better. Good luck to you!
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Another (cheap) thing to try is an arch support bandage - I found mine for less than $10 at Walgreens. Hanes also sells arch support socks. Might not help, but worth trying for the price.
I only wear my orthotics when I work out. I am back to doing step and everything else, thankfully, but it was a long six months. I consider myself cured from my bout of PF, but I still do not go around barefoot and must wear New Balance shoes whenever I can (I find they have good arch support). Good luck. |
oh emily, i'm sorry you're going through this. i have felt your pain. i've had PF in both feet, luckily not at the same time. at least you don't have a heel spur.
it sounds like you're doing everything you can to help the pain. it's going to take time to heal. in both my case it took MONTHS for the pain and inflammation to go away. my left foot took over 4 months to heal. :eek: i didn't get any inserts or different shoes. what i did was stretching and more stretching. seriously. i never iced as much as i should have, so it's good that you're icing your foot. i stretched my foot many times a day, and every time i did, the pain gradually diminished. here are a few links i found very helpful in diagnosing and treating my PF. http://www.aafp.org/afp/2001/0201/p467.html--short article explains PF symptoms, causes, and treatment http://upload.wikimedia.org/wikipedi...-PainAreas.jpg http://www.plantarfasciitisbraces.co...exercises.html--these stretches are absolutely essential do at least twice a day HTH! ETA: my PF has been gone for a while, and i have no problems with being barefoot almost all the time. i even workout barefoot now. i still stretch my calves regularly. here's another really good stretch for PF. http://sportsmedicine.about.com/b/20...iitis-pain.htm |
I had it really bad and got it when I was doing high impact workouts when I was around 200lbs. This started in 2007. I tried everything and nothing really helped except for a gadget called iSqueeze from Brookstone that would massage my feet. Also I had to buy Crocs and wear them or New Balance shoes. Then I got pregnant in 2008 and became quite sedentary and it diminished quite a bit. I bought some Shape Ups from Sketchers around xmas last year and now I am around 99% pain free and can do high intensity workouts with no issues. (for the first time in 3 years I can workout again!!!)
I hope it gets better for you but I would suggest not doing any more high impact stuff :( I did low impact and did all my weight work seated when I had it really bad. |
oh and yeah stretching is good. Also, don't walk around barefoot! I am still so paranoid about it even though I can now but I don't
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I have had PF also since last August, I went to a sports medicine doctor and he said stretching, stretching and more stretching. Also, he said if it didn't improve that I should get a "boot" to wear at night to keep my foot straight. I didn't want something that big to wear at night so I slept in a light running shoe and that did help alot, also I found an insole to wear designed for plantar faciitis at Meijer (grocery store) for $9.95 and it does too.
Runner's World has alot of good exercises and I've been doing them and they have loosened my foot so I am able to run again, I hope the link below works. http://www.runnersworld.com/article/...1897-0,00.html Cheryl |
My experience -
I wore custom orthotics in New Balance tennis shoes (the kind my podiatrist recommended) EVERY SINGLE DAY FOR EVERY MINUTE OF THE DAY (except when sleeping and showering) for at least three months (I can't remember exactly how long it was). Yes, I wore tennis shoes with dresses, dress pants, etc. I had no choice. It completely sucked and was embarrassing but it had to be done. I did no impact exercise at all during those three months. I rode bike outside for cardio and did weight training - doing as little as possible standing - and also did yoga (mostly floorwork but I did start doing some standing floorwork in bare feet toward the end of my healing period). I wore a "boot" at night - every night. Yes, it was uncomfortable and hot and itchy and ocasionally caused pains, but again, it had to be done. It wasn't horrible, just pretty annoying. I stretched my foot per the podiatrist's instructions several times a day religiously. I iced my foot at least 3x/day religiously. Yeah, it was no fun, but my PF very rarely bothers me anymore. I still wear orthotics when I work out or walk long distances (and I try to never walk a lot as walking will aggravate my PF more than anything), and I generally wear "good" shoes like Danskos, Birkenstocks, etc., but I can now wear flip flops, high heels, etc. as long as I don't wear those types of shoes every day. I often go barefoot. Your orthotics shouldn't hurt, nor should whatever you wear at night. I'd talk to your podiatrist again and be persistent. Good luck! It WILL go away; you just need patience. |
Stretch , stretch, stretch your calves, and then stretch them some more. Avoid high impact until the pain is gone. Ice is good (I used to freeze a can of Slim Fast, then roll my foot on it).
Unfortunately, PF is often VERY slow to go away, but it can definitely heal. Shelbygirl |
I had it for a while too, but I got rid of it mostly by stretching - and time - I do think time is a big factor in PF, it just takes a while to heal (but it does, have hope)
I didn't get any special shoes or do any icing, but I did get nice tennies with good arch support and sometimes picked up some extra arch support inserts for various shoes. For the stretching: Every morning when I woke up, BEFORE I got out of bed and put any weight on my stiff feet, I put my toes/ball of the foot against the wall and stretched my heels gently but well. I really think THAT was key for me because the mornings I did that, my feet never hurt as much as the days when I just got out of bed and hobbled around on stiff feet - I think doing that aggravated the condition. Then I would continue to stretch my calves and heels throughout the day, ESPECIALLY when I'd been sitting for a while and my feet had stiffened up again. It took a few months, and it went away gradually, but one day I realized that it was simply GONE and my feet felt fine, and I haven't had ANY problems at all in a few years. EDIT: Like Sophie, I'm back to being barefoot when I want, and I always workout barefoot these days (for the last six months) EDIT 2: I also think I took ibuprofen regularly when it was at it's worst, to control the inflammation |
Emily - You have my sympathy! I will throw my story in too. I had a major case of PF with a heel spur two years ago. It sounds to me like you are doing a lot of things right. Recovery was a lengthy process for me, it took close to 9 months. I did try to go back to running once about 3 or 4 months after getting my orthotics and had a set back. Other than that, I did not do any high impact exercise at all during that time. But I am back running again and my feet feel good. I did a very gradual return to running as well, starting with short run/walk intervals. There is a light at the end of the tunnel!
I did end up having a cortisone injection into my heel. I don't think I would recommend that as it was quite painful. I did improve after the injection, but not sure it was worth it as I could barely walk for a few days after it. I have custom orthotics and I still wear them when I run or walk any long distance. I even found sandals that they fit in and you can't even notice them. But my orthotics required some tweaking to feel good. My podiatrist sent them back to the orthotic person to have them trimmed as they were not quite right to start with. There is an adjustment period where they might be a little uncomfortable, but they shouldn't be painful. Sounds like yours need some adjustments. I agree with Shelley - persist until they feel right. Once mine were tweaked, they felt great and still do. I am on my feet a lot at work and I wouldn't be without them. I also did, and still do, lots of stretching and yoga. I like to give my feet the freedom of some barefoot workouts to strengthen them because they are so often confined in shoes. I used an ankle/arch support bandage like Rose described for yoga and it worked very well. It looked like this: http://well.ca/products/tensor-ankle-brace_1902.html And, as others have said too - it takes time and patience. It will heal. Those of us who love to run are often not patient - I know I struggled big time not to lace up my shoes and head out the door too soon. Take care and hang in there! Pam |
My PF apparently was caused by tight hamstrings and lower back mucles. Once I added those stretches on the advice of a podiatrist, I was able to recover. I had several recurrences and treated them with icing, ibuprofen and calf, hamstring and back stretches. Since I started doing Classical Stretch which incorporates some strength work for your feet and ankles, as well as allover body stretches, I haven't had a hint of PF.
Wishing you a speedy recovery. |
Hi Emily,
I was hobbled by PF 2 years ago for several months (I think about 8!). I started out stretching my feet every time I got out of bed or up from a chair. Helped a little. Then I started wearing Skechers Shape-ups to work. That helped a little more. Then I got special insoles from a specialty shoe store. Made it worse. Then I tried those foot braces that pull your toes back while you sleep. Couldn't stand it. Than I started scooting down in bed and sleeping with my feet up against the footboard so that they were flexed while I slept. That cured me! (within a week or two) It was worth sleeping on my back for a few weeks. I started wearing crocs around the house, and I haven't had a flare-up since. I replace my work shoes about every 3 or 4 months, and don't go barefoot anymore. Good luck. Jenny |
Hi Emily,
So sorry you have to deal with this but please don't lose heart because it's often just a matter of figuring out your individual needs for treatment. I wanted to throw out a couple of ideas for you to consider based on the information you gave in your post. First, poor fitting orthotics can "wedge" against the plantar fascia and exacerbate the problem. Since you say that you were showing improvement up until the last few days, it may just be that the orthotics you recently started are irritating the area. Based on your description, that would be much more likely than a bone spur (especially after a negative x-ray only 6 weeks ago). You mention that you love running and step aerobics. Both activities are calf intensive (even more so if you have weak hamstrings and poor glute activation). Tight calf muscles are often ignored or barely addressed with regards to PF but they can be a primary cause. When calf muscles tighten, they pull up on the heel (via the Achilles tendon) and will not allow the foot to function properly with regards to shock absorption. In addition to the extra force (pounding)that is then translated to the tissue, the fascia also has to constantly "fight" against the upward pull of the heel. This eventually causes microtears. The tears cannot repair faster than the damage occurs since the opposing force is still present. Stretching is extremely important but may be hindered if trigger points have formed in the calf/foot muscles. Trigger points cause sustained contraction and will not allow the muscles to be fully stretched. Removing trigger points in both the calf and foot can be very helpful in increasing flexibility and making your current stretches more effective. Ideally, increasing flexibility in the hamstrings and low back would have an additional chain effect in creating less pull against the foot. You may want to add foam rolling/stretches for those regions as well if you don't get complete resolution after treating the calves. If you think any of this might apply to you, I have provided some links to get you started: Anatomy - calf muscles (soleus, gastrocnemius, note the layers) Trigger point radiation from calf into foot (you don't need the tools they are advertising --- tennis ball actually works better) Soleus - trigger point release techniques Gastrocnemius - more trigger point info for the region More calf rolling, techniques for increasing flexibility Foot massage using tennis ball |
oh another thing...I had tight hamstrings and lower back pain too and went to a chiropractor (still ongoing) to fix those issues and that may have had some impact on fixing my feet too (in addition to losing weight, stretching, sketchers tone ups)
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Wow! I'm sorry to hear about all the trouble you're experiencing with PF. It must be disheartening.
I've been there. Ten years ago, I ran miles & miles each week and also did occasional step aerobics. This, I believe, led to PF -- esp. the step aerobics. It was so bad for me that I could hardly walk. I went to an orthopedic surgeon who gave me a simple (and very comfortable) rubber insert to place in the heel of my shoes. I was very skeptical and nearly angry at its simplicity. I thought I had a serious, complicated problem which would take months to recover from. To my surprise, I placed these orthodics in my shoe and voila! It worked. I actually ran the next day. It was nearly miraculous. At the very least, I don't believe your orthodics should be hurting you. Mine are small clear rubber thingies which cost $38 a pair the last time I got some through my doctor. I wear them all the time when I workout. I don't wear them otherwise. I believe step aerobics was the worst thing for aggravating my PF. I gave up step aerobics (mostly) and running after that last serious bout with PF. I now do kettlebells, circuit training, yoga & outdoor walking. I've experienced no PF problems since I made this switch. In fact, I often workout in my barefeet. Hang in there! It will get better! |
I feel your pain. I was diagnosed with PF and heel spurs almost 2 years ago. I got cortisone shots, had to wear an adjustable boot at night, iced my foot every night and had custom orthoodotics made. They were uncomfortable at first but the doctor told me to gradually get used to them by increasing the hours I wear them every day. Stretching really helped also and try not to walk around barefoot. I keep my crocs right next to my bed and put them on before my feet hit the floor.
I have not had any flare ups for quite a while. I'm able to do low impact (was never really a fan of high impact anyway). Also, what helped is wearing shoes with good arch support. They can be kind of costly but I'm willing to pay the price so I won't have any pain again. Softspots, Danskos and Clarks are good. As far as athletic shoes, I just stick my orthodotics in my shoes and they do just fine. Paula |
My problem started months ago but is completely gone in my right foot and slowly but surely disappearing in my left. Best I can figure it is that it started when I got a UR. I have always bounced barefooted but guess my feet didn't like it on the UR.
I am planning to get a WalkFit Platinum insert at Bed, Bath and Beyond now that I have a discount coupon to use. Didn't want to order them online or by phone because heard customer service nightmares even though the product got great reviews. Barb S who has walked several miles a day with shoes with no problems but still occasionally feel a twinge in the middle of the night when going to the bathroom barefooted |
All,
Thank you SOOOO MUCH for your replies and all of your advice (and sympathy). It sounds like it is more likely a problem with my orthotics than a bone spur development, and I have a doctors appointment tomorrow with the podiatrist and look forward to addressing my concerns with him then. I really do need to stretch the calves and feet more, especially in the AM before I get out of bed. I have also been walking around barefoot (in the house) and maybe I'll get some supportive shoes to keep indoors to wear around the house except when in bed. Last but certainly not least for me is to focus on being patient, which in general I'm not very good at. Again I really REALLY appreciate all of your responses and advice. Thank you so much!! :love::love: I was so frustrated this morning I was crying at length, but am feeling better now. And that's a very large part in thanks to all of the information you gave me, and your prompt response to my post,. Thank you all so much. |
My PF lasted about 4 months. During that time I gave up running and high impact and just walked or did low impact cardio workouts. Like others, I stretched, rolled a water bottle filled w/ ice, and taped my foot every day. It will go away! Knock wood mine hasn't come back and I'm back to running and high impact. I got so used to stretching though that I do it now out of habit. I should also mention barre workouts help too.
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Alta-tude posted a link in the Bargain watch for a free e-book - it has a section on PF. This might help -
http://www.robertsontrainingsystems....SMR-manual.pdf Cynthia |
About the Strassburg sock--I'm guessing that it's too much of a stretch right now. Are they adjustable? Could you "let out" the toes a little bit? I use this boot, and when I first got it, if I tried to use the wedge I would have that pins-and-needles feeling. I had to go without it at first and ease into using it.
I went to PT for PF last fall. I was so used to the PF--it had been flaring at a low level for about a year, but my hip started really bothering me. The doctor and PT both agreed that the problem was the PF. He had me stretching 3x/day--two calf stretches (one straight legged, one bent) and a PF stretch (prop toes on wall or doorway and move knee forward. INTENSE!). He had me hold each stretch for 10 seconds to start, and do several reps. I also went in and they put heat on it then used ultrasound and massaged it. That really helped. I did that for 8 weeks or so. I hope you find some relief! |
good luck at your appointment today, emily! (hug)
let us know how it goes. :) |
OK I got the Walkfit Platinum inserts at Bed, Bath and Beyond. At first I tried the *low* inserts which is how they are packaged and my worse left foot liked it immediately but my better right foot didn't LOL There was alot more pressure on the right foot, probably because my right leg is longer than my left. So then I tried *medium* and both feet are happy and I don't feel like my longer leg is that much longer anymore so I am hoping, it will help my alignment. It is supposed to take a breaking in period starting at an hour a day for the feet to adjust to them but my feet are already feeling fine. :sun:
I removed the padding as suggested from my favorite Ryka walking shoes and will use them exclusively with the inserts. Barb S who is hoping these inserts will eventually mean less back, hip and knee twinging |
I had PF from walking barefoot on tile floors. Our whole first floor is tile. I got Fit Flops, and it went away, fast. I go through a pair every 5 months or so. I wear them in the house, and when I am going to walk a lot. Now, If I want to wear stilettos or other heels, I can now with no issues.
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I used to get it on and off, even when I wore orthotics. Then I learned that orthotics only keep your feet the way they are. Good Feet arch supports actually retrain your arches and help with balance. I think some sports teams use them. They were something like $150/pr (this was about ten years ago) and I got a black pair and a white pair so I could wear them with sandals of any color. I haven't had a problem since and I also rarely have lower back problems any more either, and I have mild scoliosis. My chiro recommends them to all her patients. Best money I ever spent. They are hard plastic so last forever.
However, it's important to get someone who knows how to fit you properly. It took me 45 min. before the salesperson was satisfied. She would have me stand on one pair then try to knock me off balance. Sometimes just by slipping a business card under one foot would knock me off center. Eventually with the right pair, I was able to stand firmly but quite easily no matter how she shoved me. Now, this wasn't violent pushing and shoving but enough to see the difference. I found the whole experience rather fascinating. http://goodfeet.com/ |
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The podiatrist told me he thinks it will take between 6-8 months (GROAN), he also didn't seem surprised that the orthotics were uncomfortable but agreed to putting a temporary pad on the left one (my PF is on the left) and it does feel much better to walk on. The pain isn't gone (at all) but at least I can wear the orthotics again. He told me that the orthotics were intentionally "hard" as I described them, because I have very flexible feet and they need to be more stabilized. Somebody with "stiff" feet, for instance, would require more cushony or soft orthotics. He told me in the long run it will be better for my foot health to get used to wearing them hard, and that an artificial arch will make my arches less capable of supporting themselves over time. His overall takeaway message to me is that no one thing is going to make the pain go away - not the orthotics, the night sock which I asked him about (he said he didn't hold much weight in that method of healing), not icing and stretching. As for my exercise, he didn't tell me what I could and could not do (I told him I have temporarily given up jogging but am still biking, and doing some weight work) but told me I just need to see what works for my foot. I'm really trying to stretch more, I'm icing my foot as I write, and I am about to research some of the options that you guys brought up for me. Thank you so much again. I couldn't imagine a better group, I'm part of such a loving and supportive family here! |
Emily - Good luck with your recovery! It can be a long process, I know it was for me. The most important thing is to listen to your feet as they will tell you what they can and can't do. I am glad to hear he did something to ease your orthotics. There definitely is an adjustment period with them. Mine are hard too and when I first got them I thought "how can I possibly get used to these things!" But now I am never without them when I have to be on my feet a lot. I am running 2 -3 X a week and my feet feel fine.
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Forgot to mention, during the worse of it, I massaged my feet with Arnica gel at night ($1.99 a tube at GNC) without which I may have risked wetting my bed because the pain was so severe during nocturnal bathroom visits.
Barb S who is liking the Walkfit Platinum inserts so far but walking miles in Atlantic city will be their real test. |
Barb - Yes I remember painful nocturnal bathroom visits with acute PF! :eek: I kept my sandals with my othotics in them beside the bed and slipped my feet into them before taking a step. Arnica gel is a great idea!
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Thanks for your support and I'm so glad to hear you're running agian! So you eventually got used to them? I have tried them for biking, which was fine, but for weight training they were definitely a no go. (although by now I've mostly nixed even the weight training, until it heals). That's sort of what the doctor promised, that I would over the span of time learn to love them and want to wear them every day. I've worn them nearly all day today and they seem fine...of course my feet are fluky like that, they might hurt tomorrow. Emily |
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Thanks so much for the info and what a great experience you had! It's really too bad there's not a Good Feet by me (and I'm in the large DC area, I'm pretty surprised). I certainly wouldn't mind paying the $$ if they were just the right thing. |
Another opinion on Good Feet
I thought the Good Feet store's orthotics were way overpriced (they're now $295/pr) and no more effective than ProArch or ArchMates.
As a matter of fact, the new Scholl's "footmapping" displays in CVS stores & other drugstores run $49.95/pr and look very similar to some of the softer custom Good Feet orthotics. If you're going to spend $300 on orthotic insoles, go to your podiatrist and pay $400 for the custom orthotics that are typically made by PedAlign or Integrity Orthotics. This online Orthotics vendor sells tons of orthotic inserts in every price range. Might be worth asking your podiatrist about them. Also do not underestimate the power of properly-fitted athletic shoes. I have always worn cushioned shoes for high arches and was very surprised when my doctor told me I overpronate ("rotational foot") and have low arches and should be wearing stability shoes! |
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