Been going on for over a year now. I haven’t run since June 2018. I’ve done all of the usual:
PT
Stretching
KTape
Orthotics
Rolling on a golf ball
Rolling on a frozen bottle
Night splint
Compression socks
I’ve got good mobility in my ankles
Had an MRI: Thickening up to 5.2mm, calcaneal edema( there’s a spot on my heel that has been very sore to the touch and only ever was pain free after a steroid shot)
Going to see my 3rd Podiatrist tomorrow.
HELP!!!
Probably stupid question, but tried to do toe raise etc? Worked for me. First two weeks it got worse. Then it got better, exactly as my physio told me.
HELP!!!
That’s the worst. I tried going barefoot as much as I could; always around the house. I’m not saying that going barefoot was the reason my PF went away, but my PF did go away shortly after I began going barefoot. (Note: I did run barefoot.) I took the advice from Dr. Maffetone after trying myriad of things for about three months.
Good luck. It really is a plague.
My wife has been dealing with this for what seems a few years now. She has been seeing a PT and they are doing dry needling to her now. She’s been to quite a few sessions and it appears to be helping a bit though I think it’s a ways away from being resolved still. I had PF a decade ago which thankfully resolved through some of the more conventional methods, I can’t imagine how awful it is for it to be chronic.
Boot at night, and acupuncture solved my issues. It’s often related to your calf muscles and adhesions/tightness. Work the calves a lot more and get them pliable. Self massage cross fiber also helps. Use a hard wood rolling pin, a short (pastry) one if you can find it. Worked for me.
awful
I have suffered from PF my whole life and tried everything.
The two things that helped me the most were the boot at night and switching to Newton shoes.
I wear sneakers almost all day at home and find that also helps keep it under control.
I had it and it took a year to heal. I received 4 prolotherapy injections, not blood spinning (1x per month) for 4 months and taped my foot for stability for all runs and whenever I slept. PT gave me the taping technique. They didn’t use KT tape back then. I taped that foot for two years because I was so paranoid it would come back. Eventually, I cut the cord and stoppped taping.
Some time later I dumped custom orthotics which I had been using for many years for some cheap inserts.
Worked, but it was a long, painful haul.
I got PF in both feet last May. Sometimes I couldn’t walk. The left came around after 3 months on its own. The right is now almost well. Tried all the home remedies. Rolling, splint, compression, inserts… Nothing worked. Then I bought some slides and flip-flops from OluKai in November. My right is probably 80% healed. Th soles are fairly firm and the arch hits me in the right place. They were cheaper than inserts.
In my case a long case of PF was caused by my work shoes and had nothing to do with triathlon training. I hope you find a solution for you. I now have brown walking boots that I use as work “dress” shoes. It took me about 3 years to figure this out.
What type of orthotics? I was self treating with soft orthotics, but I finally got some professional advice and moved to Superfeet (there are a couple of similar brands). Rigid, mostly, with a pronounced curve for arch, cup for heel. I had two rounds of PF, both took a long time and multiple approaches before happening on something that worked. After using the Superfeets about 1/2 time in dress shoes and about 1/3 time in running shoes, I’ve been PF free for a couple of years. At least for me - hard orthotics, not squishy ones…
Boot at night, and acupuncture solved my issues. It’s often related to your calf muscles and adhesions/tightness. Work the calves a lot more and get them pliable. Self massage cross fiber also helps. Use a hard wood rolling pin, a short (pastry) one if you can find it. Worked for me.
Almost the same for me (sans acupuncture). For me, as a ball of foot “striker” the calves take a beating. Now where did I put that dang rolling pin???
Orthostatic shock wave therapy.
Also, there a new splint available called an EQ Brace.
My experience with PF was very frustrating too.
Here is what helped:
Best of luck. PF sucks but is beatable.
Another cortisone shot might help
.
I had several bouts over the years, never a show stopper but an annoyance nonetheless. Every time, here’s what fixed it for me:
Got solved every time w the above for me. Again, I never really had it bad that I could not walk anymore though.
I started developing mild PF symptoms in late 2018. Went to see a sports medicine doctor and he recommended 2 things: 1) strengthening my calf muscles with calf raises* and 2) wearing shoes (even if it’s just slippers) in the house. I have done both of those pretty faithfully and I’d say I’m 95% symptom free. Granted my case was mild and I probably nipped it in the bud before it became serious, but just wanted to put this out there since I had good results.
Been going on for over a year now. I haven’t run since June 2018. I’ve done all of the usual:
PT
Stretching ( THAT IS A WASTE OF TIME)
KTape ( THAT IS A JOKE)
Orthotics (THAT IS A WASTE OF TIME)
Rolling on a golf ball (THAT IS A WASTE OF TIME)
Rolling on a frozen bottle (THAT IS A WASTE OF TIME)
Night splint (THAT IS A WASTE OF TIME)
Compression socks (THAT IS A WASTE OF TIME)
I’ve got good mobility in my ankles ( that is irrelevant )
Had an MRI: Thickening up to 5.2mm, calcaneal edema( there’s a spot on my heel that has been very sore to the touch and only ever was pain free after a steroid shot)
Going to see my 3rd Podiatrist tomorrow.
HELP!!!
GO GET YOUR BODY MUCH STRONGER CORE DOWN.
LEARN to run better. You run out of sequence and overload your calve in front of your hips with your toes up. fix it . It takes more then just reading about it.
GOOD LUCK avoid the idea it will be fixed all of sudden.
In my case the PF was a result of the chain starting at the hip extending down the IT area, the outboard lower leg, around the outside of my ankle to under the foot causing the PF. The PF was the symptom or result, not the cause.
I’m not sure when it left me, but addressing the lower leg and IT band issues, plus better run form (keeping my pelvis over my legs, body over my feet) the problems I was having knee down are gone for now.
Some of the things I have done to cure my pf and nip it in the bud of it starts to come back. —Stretching my toes back several times a day
—Very low drop shoes for all aspects of life
—Running shoes that aren’t too short for my toes
—Stopping whatever I am doing immediately if I start to feel the slightest twinge
Good luck. Please keep us updated.
My experience with PF was very frustrating too.
Here is what helped:
Best of luck. PF sucks but is beatable.
Interesting. The Hokas worked wonders for me when I had PF last year. I had it pretty bad and could barely run. I randomly tried some Hokas on one day and noticed the pronounced arch in the Cliftin 4. I went from barely being able to run two miles, to running for an hour with almost no pain. It was that much of a difference. From there, I could at least continue running while working out the tightness in my calf to actually fix the problem. Those Hokas worked miracles.