ART, Roll on a frozen water bottle 3X daily, wear a Stassbourg sock at night, Tape it when you do run or get an arch support, run trails only, REST. Roll out all the way frpom your toes to your low back, it’s a kinetic chain issue you can’t solve by only addressing the arch of your foot.
Find someone who knows the Graston Technique in your area and it will be game over for PF.
Frozen water bottle is gold.
Role your arch with a golf ball
Tons of information/threads on this very issue here.
PF sucks, and I hope you kick it. This has been answered here. Good luck.
I got a pair of these for my work shoes. They did more than any other single thing I did.
http://www.superfeet.com/activity/office/Men_s_3_4.aspx
If you are still running with your PF, do not land forefoot. Try to relax your calf and minimize your toe off while running. In effect, try to run without toes.
Stretch your calves often. 30 seconds of stretching 5-10 times per day.
all of the above plus patience. It will go away.
ASTYM!!! Enough said
I have had PF a few times and this has worked great both times. I have a cousin(trained in rehab) that does it and it hurts like hell when it is being done but it usually goes away after 2 times of treatment.
Hope it gets better!
Try a mix of the basics + some counter-intuitive stuff. Here’s what seems to work for me right now:
Don’t walk barefoot in the a.m. Have crocs or flip flops on as soon as you get out of bed, in the shower if you have to. DON’T TAKE THIS LIGHTLY!Quit stretching obsessively. If you want to stretch, only do it when you’re warmed up, and only for 15-20 seconds.Find the root cause – imbalances, or whatever. I’ve been doing this workout to strengthen my hips, glutes, and hamstrings: http://www.menshealth.com/spartacus/workouts/ and I don’t know if directly helps, but it can’t hurt!Take a week or two off while you do all that other stuff. If you must, keep running and cycling lightly, but ice afterwards.I wore a night splint for three months and the only thing it helped me with was thinking that I was “doing something about it.” Every time I’ve been injured and have stretched religiously, foam rolled, golf-ball rolled, etc, what ends up doing the trick is quitting that and just not worrying too much about it for a couple weeks.
Good luck!
I did it !
I got rid of PF.
The last few months - no heel pain.
I did many things but the two that most effective were taping and changing my gait.
Taping for plantar fasciitis can help to relieve the pain. It will keep your foot from getting injured again and help you get through your daily routine and exercises.
Changing my gait and posture so there will be less pressure on my heel was a big step towards eliminating the cause of the problem.
4 sessions of Graston got rid of my PF, then learn to run barefoot (style) in Vibram Five Fingers 3 times a week for 30 mins each and you won’t have any more problems.
Do a Google search on taping PF and learn how to do that, it will make running so much better, I tried the frozen water bottle but it just froze my foot, it didn’t help me much.
I used super foot in soles and still do today even though I have not had a PF issue in the last 2 years, I don’t know if it helps but I don’t want to go through that pain again.
anybody got any good tips to get rid of this?
Yeah, time…that seems to be the #1 fix. About a month ago I had PF pretty bad in both feet. Waking me up at night type of pain in the heels. Since then I have done the following:
- I have NOT stopped running or biking, nor have I reduced my volume or intensity. I’ve just spaced the workouts a little smarter.
- Stretching my calves more…like another poster said, not crazy like 3-4 X per day but just when I feel like I need to.
- Calf Raises - Started with two sets of 10 calf raises (both feet) on the stair. Progressed to 3 X 20 and now doing single leg calf raises and using some hand weights too.
- Moderate massage with TP ball or roller. None of this crazy ass, grind a ball into your foot stuff. Just nice, moderate rolling while I watch TV or talk on a concall at work.
- Shoes all the time when up. Right at my bedside. Only take them off to get in the shower.
Feeling much better in the last two weeks. I think the #1 thing though is just time.
what is it and can u be active still after it?
Go see a good foot specialist, then get custom orthodics at about $300. Whatever you do - don’t ever have the surgery. I got frustrated after nine months of doing everything right and gave in to the surgery. It ended up being the worst mistake (helath-wise) of my life. If you have to, take a whole season off and loose a year or two worth of training. Patience is still a much better alternative.
Make sure it is PF! I thought I was getting it or Achilles tendonitis which freaked me out as I’m doing Boston this coming year. Finally had an MRI which showed Tarpel Tunnel which has its own treatment but is not as bad ( for me) as those are. similar pain though , but treatment is different. At the end of the day it took a Good podiatrist to help. If it is, the mentioned tips are all great. But double check. the radiologist saw just slight inflammations and would have said to rest while my Doc read it this way knowing my foot and I am already starting to feel better than resting for 2 weeks! But most importantly get on it NOW!
It’s easy. Wake up in the morning. Have some lotion by your bed. Take some and rub your foot with your thumb from heel to toe. Make sure you rub fairly hard. Walking should be much easier after that. Remember if it gets aggravated by walking on it first thing in the morning, the inflammation will return. If the problem is “very serious”, do this to your foot with or without lotion throughout the day. All that other stuff that people explained helps also.