Plantar fasciitis

[Hosakawa Tito]

Anyone familiar with this condition? Until the last couple of weeks I've never experienced problems with my feet like this. I have quite a bit of pain & tightness on the bottom of my left heel. It seems worst in the morning when I first get out of bed, and then eases gradually. I've been jogging 5 miles 3 to 4 days/week since early spring, but had to rest it completely the last 10 days. It felt better, but I tried jogging again this morning and my heel is barking at me again. I guess I'll have to make a doctor appointment. Are their stretching exercises or something I can do in the meantime?

[Centurion1]

I get this around football season and it lasts until swimming season. Really nothing you can do for it, though i found that depending on the severity of the case soaking in hot water before you sleep may help oh and what kind of shoes do you run in. i used to use these new balance cross trainers, fine shoes but i do a lot of running so i decided to splurge and get something a little specialized. i got these super nice under armor running shoes and i haven't had as many foot problems as usual (i run about the same as you do 6 days a week). Unfortunately There are not really very many stretches for your heels Of course i am sure your doctor or web md or something could give a better cure than myself.

[drone]

What is you main sleeping position? I think I get this sometimes, and I believe it's a combination of my exercise schedule and sleeping on my back. Something with the way the blankets force my feet to extend. If I sleep on my side or stomach (with feet over the edge of the bed), I don't seem to get this.

[Whacker]

My father in law has it bad. He gets cortisone shots once in a blue moon from my brother in law (ortho surgeon). Apparently, you're supposed to do this gradual stretch in the morning right when you wake up and before you get out of bed and get moving. If you can be arsed to do it, it's supposed to help a lot. The cortisone can/will eventually weaken your tendons and the attachment site. Go visit the doc and see if you can't get some info on those exercises.

[Megas Methuselah]

I thought this would be a discussion on foot warts. Anyways, I don't really have anything to contribute to this...

Oh, right! My condolences, Hosa.

[Hosakawa Tito]

I wear New Balance cross trainers and have used that type for years without a problem. When you say "under armor" do you mean those plastic arch/heel support inserts or something like that built into the shoe?

I generally sleep on my side, but do flip flop around.

Apparently, you're supposed to do this gradual stretch in the morning right when you wake up and before you get out of bed and get moving. If you can be arsed to do it, it's supposed to help a lot

Hehehe, usually there's nothing gradual about my getting out of bed, my full-to-bursting bladder makes sure of that. and lately it's ow ow ow ow followed by the sound of niagara falls

Cortisone shots in the foot *shudder* sound as painful as the plantar fasciitis. Homey ain't playing that except as a last resort.
It appears this is another indication that my body's 50 year warranty has run out, and I'm slipping into 'old man syndrome'. I will see my doctor tomorrow.

[Vladimir]

I generally get New Balance because my feet are wide. You're using good shoes. I've experienced the pain at 25 that you're experiencing at 50 (well, not the bladder thing). For being "old" you're younger than many half your age.

[Whacker]

Hehehe, usually there's nothing gradual about my getting out of bed, my full-to-bursting bladder makes sure of that. and lately it's ow ow ow ow followed by the sound of niagara falls

Well then stop drinking a gallon of beer before you go to bed!!

Cortisone shots in the foot *shudder* sound as painful as the plantar fasciitis. Homey ain't playing that except as a last resort.

Honestly, it's not as bad as you think. I was going to get them in my wrists a few months back after they'd been hosed up way too bad doing martial arts, thankfully my prognosis was great and I never needed them. Doing it a few times shouldn't be a problem and I think you'll actually cry for relief if/when you get it done. The problems start to come if you rely on it way too much and it weakens your tissues over time, the doc can tell you more. If it's a full on spur then there are procedures to have that removed, one of them is a minimally invasive one that uses this little sonic tool to "blast" little bits of the spur away and smoothing out the surface area. Again the doc can tell you more.

[Centurion1]

I wear New Balance cross trainers and have used that type for years without a problem. When you say "under armor" do you mean those plastic arch/heel support inserts or something like that built into the shoe?

no under armor is a company. not the company that i like but the shoe. Maybe you should try the gel inserts that may help. really you just want to cushion that heel.

[Hosakawa Tito]

After today's doctor appointment confirmed plantar faciitis I'll be off to the Good Feet Store tomorrow to get fitted for these supposed miraculous arch support inserts. No idea how 'spensive since they can't be bothered to list a price online. But hey, Emmitt Smith wouldn't rip me off...would he?

[Whacker]

Did you ask about stretching in the morning? According to my bro in law, the ortho, that's when you're going to have the most pain and irritation and potential for developing a spur or worse.

[Hosakawa Tito]

Yes, my doctor suggested freezing a plastic bottle of water and rolling it under the arch of my foot. The cold will help ease the inflammation and the tendons & ligaments will strengthen over time by the stretching.

Well, as I suspected, there is a very good reason why they don't list any prices on the website at the Good Feet Store. The complete package comes to... .... $550.

I wasn't planning on spending that much, but after calling my wife I was given a direct order to make the purchase. Guess I know what I'm getting for Christmas.

[Beskar]

Good thing your health insurance will cover that in America.

[Hosakawa Tito]

Good thing your health insurance will cover that in America.

Your a funny guy. That's almost 16 hours of overtime, but what ya gonna do. If it works then it's worth it.

[Beskar]

Oh, I thought it did? My apologises if not.

[Hosakawa Tito]

I thought you were being facetious. No problem, no need to apologize.
Apparently this stuff is considered "maintenance", not medical, so it's not covered.

[Megas Methuselah]

Apparently this stuff is considered "maintenance", not medical, so it's not covered.

Ouch. You'll be needing one of these, then?

[Whacker]

http://walking.about.com/cs/heelpain/f/heelpain.htm

Lots of info. That page is largely consistent with what I've heard/read about it from the docs.

Look at the night splint stuff too, it's kinda crappy and I bet it'd cost 40+ per foot, but if it helps in the short and long run, you might consider it. I ended up spending a few bucks for wrist splints back when I really screwed mine up, but it did help in the short run because I kept on re-aggravating them.

Also look at the stretching. Apparently most of the inflammation and damage occurs right in the morning when you get up and get moving on it, when all of your muscles are stone cold from sleeping the night before. That violent stretching in the morning when you get out of bed and put your body weight on it (and feet) is what does the deal.

[Hosakawa Tito]

Thank you Whacker!

[tibilicus]

Plantar fasciitis, the bane of all runners..

[Hosakawa Tito]

It's been a recent development for me. I just completed my first 3 mile ranger shuffle with the medium level *of 3* arch support. I was instructed to break in gradually 30-45 minutes for a few days so as not to cause further injury. I'm rolling the frozen water bottle under my foot as I type to stretch and cool down the inflammation. Feels ok but the proof will be in the next 10 days or so.

[tibilicus]

It's been a recent development for me. I just completed my first 3 mile ranger shuffle with the medium level *of 3* arch support. I was instructed to break in gradually 30-45 minutes for a few days so as not to cause further injury. I'm rolling the frozen water bottle under my foot as I type to stretch and cool down the inflammation. Feels ok but the proof will be in the next 10 days or so.

I feel your pain. I started running properly in June. From time to time my feet have become so sore I haven't been able to walk comfortably for days. My best advice to prevent further pain in the future is to break from running if you start to feel pain. Some people will give the advice of "run through the pain", this isn't wise. I normally take a quick rest every couple of KM's to take the pressure of my feet.

Also if your running shoes are new then give it a week. My current shoes were hell for the first week or two, I actually considered dumping them but you'll get used to them eventually, so will your feet.

[Whacker]

Ugh, yet another thought here.

Running sucked/sucks. I never liked it, it's too high impact and my legs from the hips to the tips of
my toes were always, always sore every time I did it.

A MUCH better cardio workout, in fact THE best you can do, is swimming. You will work all of your muscles and you can go as hard or soft as you want to, provided you have access to a pool with lanes that no one else wants to share with you. Even just fooling around in the water, treading, swimming under it, holding your breath, etc, all give your body varying degrees of a 'workout'. The best is, there's no impact or jarring from it, unless you choose to do really violent flip turns.

So...

Hosa, I would highly suggest looking into finding a pool where you can swim at. If you aren't very good at it or even can't swim, look for a place you can take lessons from. It's not necessarily cheap, but I think you'd really enjoy it and it would definitely accomplish a lot for your physically from the exertion and effort, and your muscles will thank you (eventually!) from the gradual strengthening, conditioning, AND stretching they'll get.

[Hosakawa Tito]

I swim like a fish but really don't have dependable/consistent access to an indoor pool. The outdoor swimming season around here might be 3-4 months, and this year's crappy summer was much shorter. I have always enjoyed jogging & lifting weights outdoors in the elements. However, if my foot does not improve I might consider one of those elliptical machines...maybe.

[Hosakawa Tito]

Well, I'm 6 days into using these arch supports and I must say the improvement is remarkable. There is still a slight bruise like pain and a little tightness, but I think that's due to an ongoing adjustment by my feet and will go away by the 10 day mark as advertised. There's hope for this old dog yet.

[Centurion1]

I am happy you feel better, i am sure you aren't regretting the cost of those supports now, aye.

[Xiahou]

I had a similar problem a couple years ago- I tried a few different things, but in the end, some new work shoes did the trick. Looking back, Im guessing it was the change in arch support that made the difference.