Plantar Fasciitis

[hairysasquatch]

Some of you might remember my old plantar wart thread. Or maybe my shingles thread. Now I am afflicted with plantar fasciitis.

Long story short I had to do a lot of driving for family issues this summer - 10-12 hour one-way trips. Left heel started to hurt like hell on the last couple drives but it wasn't until I got home that I figured out I had plantar fasciitis - which sucks, because on any given day I walk between 4-6 miles (between walking to work and wearing out a Golden Retriever).

I am using heel cup inserts which have reduced the pain about 10% from what it was, and my PT (who lives in my neighborhood and saw me limping around) recommended some calf stretches which have probably shaved another 20% of the pain away. But even driving short distances it just starts to throb and then the pain shoots through my heel, like someone was jabbing upward into the base of my heel with a knife at a 45 degree angle.

It takes me about 20-30 steps each morning before I can walk normally with full weight on my left foot. It's affecting my gait, and my surgically-repaired left knee is starting to flare up a bit.

Has anyone had any luck with any kind of orthotic insert, or night splints, or voodoo chanting?

I am going back to see my PT soon.

[rman112]

You're going to have to dig into all that inflamed tissue (and eventually, muscle) if you want do any real healing. The longer it goes on, the more your shins, knees, thighs, hips will be compromised, and eventually fail.

[RAV2773]

Freeze a water bottle and roll it under your foot several times a day. You also need to keep doing the calf stretching exercises as much as possible. There's a specially designed small boot with Velcro straps that you can put on every night that pulls back on your toes as you sleep and stretches your plantar and your calf. After wearing that for a few days, it should start feeling a little better.

[Cervantes]

How old are you?

[nabzy28]

I just developed this in my left foot a few months back, as well. I've found that wrapping my foot works extremely well for when I'm at work and helps lower any pain afterwards. I've got about 3 different pairs of shoes that I've tried wearing, but none of those seem to make any difference at all.

[Bruvydsb]

Mine finally went away after cortisone shot #2. Nothing else helped at all.

[jlzinck]

Originally Posted by Bruvydsb

Mine finally went away after cortisone shot #2. Nothing else helped at all.

Worst pain of my life what that shot,

I had Plantar Release surgery,

No more pain

[glassnickels]

Originally Posted by RAV2773

Freeze a water bottle and roll it under your foot several times a day. You also need to keep doing the calf stretching exercises as much as possible. There's a specially designed small boot with Velcro straps that you can put on every night that pulls back on your toes as you sleep and stretches your plantar and your calf. After wearing that for a few days, it should start feeling a little better.

The night brace worked best for me. I wear a compression sleeve and changed some of my insoles during the day but the night brace by far worked the best. I got one of those spiky ball massagers that you're supposed to roll your foot over but it just tickles and makes me laugh.

Sent from my SM-G930P using Tapatalk

[hairysasquatch]

Originally Posted by rman112

You're going to have to dig into all that inflamed tissue (and eventually, muscle) if you want do any real healing. The longer it goes on, the more your shins, knees, thighs, hips will be compromised, and eventually fail.

Can you elaborate on "dig into"?

Originally Posted by RAV2773

Freeze a water bottle and roll it under your foot several times a day. You also need to keep doing the calf stretching exercises as much as possible. There's a specially designed small boot with Velcro straps that you can put on every night that pulls back on your toes as you sleep and stretches your plantar and your calf. After wearing that for a few days, it should start feeling a little better.

Looking into the night splint - thanks!

Originally Posted by Cervantes

How old are you?

Originally Posted by nabzy28

I just developed this in my left foot a few months back, as well. I've found that wrapping my foot works extremely well for when I'm at work and helps lower any pain afterwards. I've got about 3 different pairs of shoes that I've tried wearing, but none of those seem to make any difference at all.

Can you elaborate on the wrapping? Ace bandage?

Originally Posted by Bruvydsb

Mine finally went away after cortisone shot #2. Nothing else helped at all.

I hope I avoid this.

Originally Posted by jlzinck

Worst pain of my life what that shot,

I had Plantar Release surgery,

No more pain

I really hope I avoid this.

Originally Posted by glassnickels

The night brace worked best for me. I wear a compression sleeve and changed some of my insoles during the day but the night brace by far worked the best. I got one of those spiky ball massagers that you're supposed to roll your foot over but it just tickles and makes me laugh.

Sent from my SM-G930P using Tapatalk

Where did you get the compression sleeve?

[hairysasquatch]

Originally Posted by Cervantes

How old are you?

Sorry, forgot to answer. The relevant point is that my body, particularly my left side, is 20 years or so ahead of my calendar age. Have had knne, shoulder, and foot problems, all on my left side. When I had shingles it was on a nerve that rode my left pectoral muscle from my sternum around to the center of my back.

[rman112]

I mean literally dig into.. with your fingers! But judging by how bad you're implying the pain is, it might take you a while to get to that point, if you choose to do so.

You probably have a lot of scar tissue that's built up around the inflamed area, protecting the muscle at the bottom of your foot. How's your pain tolerance? Google 'myofascial release", "deep tissue massage", "trigger point therapy".. they're all basically the same thing.

If you have a tennis ball at your house, roll it around on the bottom of your foot, and you should be able to pinpoint the source of your pain pretty easily.

[corndog]

I had PF for years in both feet. Doctors said the only fix would be surgery. I eventually changed jobs where I had seven days off, seven days on and it completely went away after only a few weeks. My job requires that I rarely sit and on the days off I sat A LOT. Dead serious - it went totally away.

[mjones6]

Graston Technique. They take a spoon and run it up and down the bottom of your foot. You want to KILL the person doing it. Afterwards you're golden. I've had everything done to mine over time.... this gives me 3-4 pain-free months each time. DO NOT GET THE SHOT !!!!

[nabzy28]

Originally Posted by hairysasquatch

Can you elaborate on the wrapping? Ace bandage?

Yeah, just a simple wrap like an ACE bandage. I tried the compression sleeve, it said it was XL (up to size 13), but it was WAY too tight. My foot was numb after a while and I never put it on again. I barely tighten the ACE wrap and it works just fine.

Originally Posted by corndog

I had PF for years in both feet. Doctors said the only fix would be surgery. I eventually changed jobs where I had seven days off, seven days on and it completely went away after only a few weeks. My job requires that I rarely sit and on the days off I sat A LOT. Dead serious - it went totally away.

Totally agree with this. I take 3 or 4 days off in a row, a long weekend or whatever and I'm usually fine after just a day or two of not being on my feet. It's annoying more than anything. I'll be fine, maybe slight soreness and go to limping around for a bit sometimes when I get up in the morning.

[rcmb3220]

The shot is awful. Worst pain I've ever had. What worked for me was using the stairs to do heel drops. At first you'll barely be able to lower your heels even using both feet. Also standing on a tennis ball and rolling it around a bit helps.

[Josh611]

I’m in pain just thinking about it.

Using one of the frozen water bottles/lemonade containers was the only think that made my feet feel better.

Wish you the best of luck OP.

I’m thankful I hadn’t had in awhile.!

[IndySportsCards]

I get it bad myself. I use Dr. Scholls inserts for my shoes, and take LOTS of Alleve. My doctor says stretching will help, but it hasn't yet.

[hairysasquatch]

Originally Posted by rman112

I mean literally dig into.. with your fingers! But judging by how bad you're implying the pain is, it might take you a while to get to that point, if you choose to do so.

You probably have a lot of scar tissue that's built up around the inflamed area, protecting the muscle at the bottom of your foot. How's your pain tolerance? Google 'myofascial release", "deep tissue massage", "trigger point therapy".. they're all basically the same thing.

If you have a tennis ball at your house, roll it around on the bottom of your foot, and you should be able to pinpoint the source of your pain pretty easily.

Will try the tennis ball. Cringing at the thought of deep tissue massage.

Originally Posted by corndog

I had PF for years in both feet. Doctors said the only fix would be surgery. I eventually changed jobs where I had seven days off, seven days on and it completely went away after only a few weeks. My job requires that I rarely sit and on the days off I sat A LOT. Dead serious - it went totally away.

Problem for me is I am on my feet every single day.

Originally Posted by mjones6

Graston Technique. They take a spoon and run it up and down the bottom of your foot. You want to KILL the person doing it. Afterwards you're golden. I've had everything done to mine over time.... this gives me 3-4 pain-free months each time. DO NOT GET THE SHOT !!!!

Is this chiropractic?

Originally Posted by IndySportsCards

I get it bad myself. I use Dr. Scholls inserts for my shoes, and take LOTS of Alleve. My doctor says stretching will help, but it hasn't yet.

Trying to avoid painkillers.

[hairysasquatch]

Originally Posted by rcmb3220

The shot is awful. Worst pain I've ever had. What worked for me was using the stairs to do heel drops. At first you'll barely be able to lower your heels even using both feet. Also standing on a tennis ball and rolling it around a bit helps.

Will try the heel drops.

[hairysasquatch]

Originally Posted by nabzy28

Yeah, just a simple wrap like an ACE bandage. I tried the compression sleeve, it said it was XL (up to size 13), but it was WAY too tight. My foot was numb after a while and I never put it on again. I barely tighten the ACE wrap and it works just fine.

Will give this a shot - thanks!!

[HBMC]

Originally Posted by RAV2773

Freeze a water bottle and roll it under your foot several times a day. You also need to keep doing the calf stretching exercises as much as possible.

The Frozen bottle is a Godsend, it took a while for mine to go away, but though stretching, using the bottle and using a foot bath massager with epsom salts, the pain subsided. I also got some orthotics (I'll have to dig up the brand) and it worked like a charm.

I've had it in both feet thanks to having a more sedentary job and trying to jump right back into more athletic endeavors.

[calculusdork]

Shingles, plantar fasciitis ... dude, we're brothers. Have had both, and gall stones, and I'm 34, and in decent shape.

[hairysasquatch]

Originally Posted by calculusdork

Shingles, plantar fasciitis ... dude, we're brothers. Have had both, and gall stones, and I'm 34, and in decent shape.

Cripes, my man - you're just a pup and you've got me beat on the gall stones!

Pretty sure my job is gonna send me over the edge by December.

[Tblades_17]

Freeze a water bottle and roll it under you whole foot several times a day. 1. It loosens up the planars and 2. It numbs some of the pain. When I had it I rolled it 2-3 hours a day while at my desk at work.

[bmac56]

Originally Posted by RAV2773

Freeze a water bottle and roll it under your foot several times a day. You also need to keep doing the calf stretching exercises as much as possible. There's a specially designed small boot with Velcro straps that you can put on every night that pulls back on your toes as you sleep and stretches your plantar and your calf. After wearing that for a few days, it should start feeling a little better.

This was my regimen as well and it worked.

Also, it helps to take a lot of ibuprofen for a few days to help with the inflammation. May want to talk to your doctor about how much to take and for how long.