While running back in Feb, I managed to extremely aggravate the tendons etc. in my left foot. Saw a Kinesesiologist (SP?) about it, got some stretches and also have new orthotics.
Didn’t run for the rest of Feb-half of March. Started back slowly and built up to long run of 17K with shorter runs in the week.
This past sunday, did a 9K run and spent the rest of my day hobbling around in constant pain. To the point I couldn’t walk anymore.
I’ve used ice, ice, advil, stretches, more ice and it still hurts like a mofo.
I wear my runners w/ orthotics all day, everywhere. Currenlty, even walking is uncomfortable. Cycling is all right, till I go to clip out and the force/angle I clip out at sends immense pain through my heel/foot.
Any suggestions on how to get it to go away? I see the Chiro for laser and ultrasound next week.(which is great but costly)
I am open to anything. Have come to the conclusion that running may be out for a few months. Just in time for the Tri season
Who did you get your orthotics from? From years of being a gymn rat and wearing the old Converse basketball shoes, I have heel spurs and plantar faciitas problems. But I went to a podiatrist, who is also a runner and he set me up with a hard plastic custom orthotic. I use them in all my shoes as well as running, and use Superfeet insoles for my bike shoes. Plus I never try to go barefoot. The orthotics took away all my foot pain discomfort. I only missed a week of running while getting used to them.
If you haven’t been to a podiatrist, my suggestion is to go to one, and to one who is a runner.
Spounds like you’re doing everything right. I assume these are custom orthotics? I also use laser and ultrasound on this problem with my patients. Usually get decent results in 6-10 visits.
I had a friend sidelined for many months with plantar faciitis. I kept throwing approaches at him. About the 10th time I suggested one of those socks that you sleep in that keeps your foot stretched. That did the trick very quickly.
See my post in the ‘I hate my Achilles thread’ regarding night splints. Don’t delay in getting started with these!!! Feel free to PM me with any questions…after trying everything, I now consider myself an expert. Also, do a search for Doug Stern’s thread on water running.
stair stretch - start with heels up, toes at end of stair, slowly drop heels down below stair and hold for 10 seconds. Do not push back up with left foot - just do the drop down motion. Let your good foot (right) do the lifting up motion.
This is a stretching and strengthening excercise - but a one-way strengthening motion.
Although I warn you up front this is not a cheap treatment ESW worked wonders for me - I had Planter Fac for about 3 months ( I think) - did the stretching, physio, orthotics, night splint / sock and even in desperation tried a cortisone shot - nothing made a difference and with an ironman fast approaching tried ESW. 3 treatments later and I never looked back…http://heelspurs.com/eswt/index.html
I also had PF this past winter. I found that walking backwards on a treadmill for 10 minutes a day helps. You might feel silly doing it, but after two weeks of it, I was able to run pain free. Hope this helps!
I second the Strasberg Sock. It works. You put it on before you go to sleep. Even got the thumbs up from my podiatrist and she’s one of the top podiatrists in Chicago. She also had me rolling my foot with a frozen bottle of water. Gets the ice and the massage you need.
Might also consider a provider that uses the Graston technique http://www.grastontechnique.com/ . My chiro and PT have both used it on my foot and tight calves and you can feel the scar tissue being scraped.
Now that I have seen it done and stayed in a Holiday Inn express, I also do it myself with a knee reflex hammer handle and Biofreeze.
Nightsplint works very well also, and I am waiting on the Strasbourg sock because it is less bulky.
Something that has worked well for me over the years is rolling a golf ball under my foot. It is easy, cheap and very effective. you can do it while sitting at your desk at work.
Just take a regulation golf ball, and while standing or sitting, roll your foot over the ball. What it does is break up the superficial and deep fascia of the foot. It is painful in the beginning but the pain slowly subsides.
Irongrl - I feel for you. I came down with a bad case of PF last year after eagleman. Combination of too much of an increase in mileage and speedwork in the weeks before. I took 2 months off but still had problems when I started back up. Although clearly successful for some I wasn’t into the expense and maintenance of all the boots and drugs and stuff.
Then I started stretching. Not the 5-10 minutes a day that we all probably do after running, but REALLY targeting calf stretches. Also periodic massages of the calf. The PF is due in part to the whole calf muscle/tendon complex being too tight and the only way to alleviate this is to make them longer/looser. Based on previous threads and other sources this is what worked for me:
Keep a towell by your bed. Loop it over your toes and stretch your calf before bed every night and in the morning before you get up. Five minutes is plenty. Keep your knees soft, a little bend will move the stretch from your hamstring to your calf.
Stretch throughout the day. I made it a habit to stretch EVERYTIME I got up from my desk. Bathroom break, water break, going to the printer… whatever. Dis the basic “runner’s” stretch pushing against the wall with both hands and heels on the floor with your body at about a 45 degree angle. Drop one knee and visualize your toes and shin touching. (It is important to actively lift your toes as this relaxes the opposing muscle group - i.e. the calves). People will look at you funny, but they already think you are weird for running instead of eating at Applebees for lunch.
Massage the calves. Someone in a post a while ago suggested the calves are your bread and butter so take care of them.
Freeze a water bottle. I rolled my foot over this every night at dinner, and after runs.
Be patient. Without targeted stretching, all muscles slowler get shorter/tighter over time. You can’t expect instant recovery. Better to go slowly and listen to your body than re-injure and have a setback. I am back to 2hr long runs but will always cut them short if I feel a little sensitivity in the PF.
Oh yeah - avoid going barefoot or wearing shoes where the heel drops (like birkenstocks - advice from my all american runner primary care physician). This tends to stretch the tendon more and aggravate PF.
I never used a running belt in the pool (I’m a swimmer and simply couldn’t handle being in the pool and not swimming) but I would also recommend this for maintaining your fitness.
Sorry for the long post - just excited that all this worked for me. This spring I have incorporated long runs and speed work again and no problems - knock on wood - I just keep track of my intensity and volume and don’t make any big changes in either direction.
TPL - My orthotics came from a special orthotic place. Owner knows her stuff. They have a soft cover but hard insert.
Everyone else…thanks for the tips. The only things I haven’t done are the cortisone shots(really trying to NOT do those) and the sock splint. But am going to check the sites that were posted. Thanks.
Lo Lo - walking backwards. interesting. that sounds like the same leg/foot movement that i suggested.
barefoot - the benefit of the Strassburg Sock is not that it has less bulk, but that it does a better stretch because it pulls your toes back too.
not to pick on you, but i’m skeptical of the Graston Technique. the scar tissue, or heel spur, is not the cause of the pain, but only a symptom of the injury. removing the heel spur (calcium build up) does not heal the injury. a lower leg message would be a better treatment because a tight calf muscle is the cause of the plantar tendon irritation in the first place.
The “scar tissue” that would be the focus of Graston would not be a the heel spur. Fascial adhesions within the various fascial planes of the foot would be the goal. I sure hope that nobody using Graston, or gua sha as it was known in eastern medicine (before it was magically re-invented and trademarked…) would ever claim to treat osteophytes with it…
I would recommend taking a look at Superfeet. I’ve seen lots of “custom” orthotics that were poorly made and aggravated PF. It’s something cheap to try and I’ve seen some pretty amazing results. Also, the person at the custom orthotic shop, how do you know that she knows her stuff? Just curious, not an attack.
I also use laser and ultrasound. Along with Superfeet it’s a cheap, quick, and highly effective combination for PF for most people.
I had a severe case of PF a few ago and I saw an ad in the back pages of Runner’s world. I sent off for an arch support and I remember how I laughed when I opened the package. I tried it on anyway and looks were certainly deceiving in this case. The product, which I have tried to remember by brand name, was worth all that I paid for it and more. I’m sorry I can’t recall the name but maybe looking in RW will send you in the right direction and you can locate the arch brace, for want of a better term.
Lem - I know the orthotic lady knows her stuff by…the classes she teaches, courses she takes, the running she does and how up to date on every kind of technique used to treat PF. I spoke to ~15 runners before going to see her, 11 of them use her. And all 11 were very pleased w/her work.
Did the foot scan thing, walking/running while she watches my feet etc.
I can also call her anytime and ask about the orthotics, how my feet are and what else can I do etc. I lucked out w/ getting her!
I could have gone to my chiro(who is also a runner and does orthotics) but I met the lady I use and felt at ease w/ her and knew it was the way to go.
Thanks again to all who posted, appreciate the advice etc.
