Start of Plantar Fascitis

Discussion in 'Health & Fitness' started by archman, Sep 26, 2011.

  1. archman

    archman Rookie

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    I woke up this morning with a pain on the bottom of my foot, basically the arch. It was pretty painful, but loosened up. I ended up playing on it, and it felt fine, but after I was done, it was painful again. Is this the start of PF? I already wear custom orthotics, so I am confused why I developed it. Most of the posts on here recommend getting them. I have been wearing Prince T22's over the last 2 years. Any advice is greatly appreciated.
     
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  2. archman

    archman Rookie

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    One question I have is since the pain is not unbearable now, can I continue to play as long as I do the exercises and stretching? Or will I just be doing severe damage? I am 36 years old and out of tennis for 7 months with TE, after a 10 year hiatus. I do not want to miss anymore time than I have to.
     
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  3. Sim

    Sim Semi-Pro

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    I've had this same problem before where I only felt pain after playing. I kept playing with the condition, and eventually the pain went away. Though I wouldn't recommend you to keep on playing through it.

    The pain for me was bearable so I never took a break to let it heal before playing again. :)
     
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  4. El Diablo

    El Diablo Hall of Fame

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    Is this why you call yourself archman?? My PF earlier this year was treated with 10 days of Mobic and drugstore gel arches, disappeared completely in 1-2 months, has not recurred.
     
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  5. Chas Tennis

    Chas Tennis Hall of Fame

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    Does playing help or hurt healing of the injured area?

    My pain continued for a year until I stopped playing for 3 months. OK now. Same for a tennis friend of mine. A volleyball player that I know had PF for years and maybe still has it. He plays regularly.

    Playing increases the risk of continuing problems. Nobody knows how much.

    I posted what I had learned - such as it is - earlier under a PF thread.

    http://tt.tennis-warehouse.com/showthread.php?t=371446&page=2 #38

    My opinion - ?? - is that it heals at night with your calf shortened(toes pointed). When you get up and stretch the calf you damage the new healing on the bottom of your foot, more often near the front of the heel but over the rest of the bottom too. Ask your Dr if that is the case because I don't know.
     
    Last edited: Sep 28, 2011
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  6. bharat

    bharat Rookie

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    pain pills to get the inflammation down, rest, ice and stretch

    that will take the pain away

    stretching and orthotics will keep it from coming back
     
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  7. Marcus2137

    Marcus2137 Rookie

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    Also, I've heard many professionals talk about how many athletes wait too long to replace their shoes. The mid-soles usually break down long before the bottoms wear out, or you get a hole in them. So, depending on how long you've been wearing each pair of shoes (you said 2 years but I ASSUME that isn't the same pair, if it is, CHANGE THEM!), you might want to consider that fact.
     
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  8. moosehead

    moosehead New User

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    When I was 36 I started getting PF, I am now 40. It got so bad I could barely walk when I first woke up in the morning. After walking around for about 20 minutes it would stretch out and I could walk but it was still sore. I went to a foot specialist who told me I had PF. He took a mold of my feet. Made me some custom orthodics and from what I remember the pain was gone as early as a week and I have had no issues ever since. I wear them nearly everyday while working and always when I play tennis. They are very expensive compared to over the counter orthodics but in my mind having instant relief was well worth it. I think they were $130. Although they are a little pricey they have been very durable. Like I said I have pretty much been wearing them everyday for about 4 years and they are still fine. When these wear out I won't hesitate to buy another pair.
     
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  9. r2473

    r2473 Legend

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    You need to play barefoot
     
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  10. archman

    archman Rookie

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    I went to the podiatrist today and he did an ultra sound. It definitely is PF. He labeled it as moderate. He prescribed some anti-inflammatories, and I am going to use the night splint. He said stretching at this point really isn't going to help that much since the night splint is the "rolls royce" of stretching. He also said I will just wear for an hour and a half before bed, because that will get in 90% of the stretching it needs. He doesn't think they do that much good at night because of the angle of the leg possibly. If those don't greatly diminish the pain, he said we will look at some PT at his office, and possibly a cortisone shot down the road (which I will stay away from because that is what made my TE worse). He said I can still play as long as the pain isn't bad while I play, and it's not too terrible in the morning after. I think I'll take a few days off, just do some light hitting, and resume playing next week. I am sure I will feel fine since I'm on these prescription anti-inflammatories. I think the key will just be to not overuse it. I will keep you updated. I'd love to hear some more success and failure stories.

    One thing that changed was I started wearing an insole that is made to be put under your orthotics for cushioning. I highly doubt that's what caused it, though. One aspect that is disheartening is that I read a lot of posts saying the custom orthotics helped tremendously, but I already have some.
     
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  11. GuyClinch

    GuyClinch Hall of Fame

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    Almost no one dealing with PF wants to hear the truth - and this is it IMHO.

    If you have damaged that heel area badly enough it takes ALOT of rest to get it back to normal. Some people talk about 3 months rest - for many cases its more like 6 - sometimes up to a year.

    Night splint is also a good idea because your foot can heel up while you sleep.

    Orthoics and Stretching can help it from coming back - as they allow the foot and body to function properly with regards to biomechanics - but once the area down there is damaged there really doesn't seem to be a 'shortcut' fix.

    Unfortunately even when 'cured' you have to ramp up impact exercises slowly to prevent reoccurence. Don't think you can jump right in and go back to playing 6x a week 2hours a day tennis.. Add more and more activitiy back in and see how you feel..

    Also I find (and I fail at this some) keeping your weight down overall is helpful too.. Personally I suggest you quit all impact activities for the time being (even limit your walking..) and concentrate on non impact aerobic like biking or swimming - along with daily stretching. It's not fun but I found trying to play through my PF incredibly frustrating..

    When you feel entirely pain free - (without advil) you can start up again with tennis.

    YMMV.
     
    Last edited: Sep 27, 2011
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  12. makinao

    makinao Rookie

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    I'm 53, and it started early last year. It would hurt when waking up, after play, and after a long day on my feet, but never during play. These are what I have done:

    1) Lost some weight. I had been meaning to do it because my knees were starting to hurt too.

    2) Changed (or modified) ALL my shoes (sports, work, office) and sandals to those with more support in the arch.

    3) Stretch feet/toes before play.

    4) Took an analgesic after play or a long day walking if it got inflamed.

    5) On days with no pain/inflamation, I would apply mild ben-gay or equivalent, and wear socks to keep my feet warm and comfy. This helps limit the pain when I get up in the morning.

    I haven't had major pain since June. I can now play three sets of doubles or a couple of sets of doubles with no pain. I can also walk around the mall for 2-3 hours without sitting down.
     
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  13. GuyClinch

    GuyClinch Hall of Fame

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    Foot stretching didn't help me. Stretching my feet hurts them far worse. The only 'stretch' I use on them is rolling an ice bottle under em.

    Most people's foot is flexible - but their hamstrings/calves/hips (Posterior side) tend to be tight. This is caused by the sedentary aspect of modern life..

    What is happening with most people is that foot is flexing TOO much - and that energy isn't being spread out through the rest of the body. This is why weight loss helps - less energy to dissipate. The foot can only take so much impact..
     
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  14. Bigtime

    Bigtime Rookie

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    I am following this thread with keen interest.

    I have been dealing with foot pain for appx 6-8 weeks now. Have not been diagnosed yet, however the symptoms described in this and other TT threads mirror my symptoms. I am about ready to get an appt. with a Dr., sounds like it should be a podiatrist, not orthopedic?

    I took 2 weeks off from tennis and only noticed slight improvement. I can still play, however my foot is causing me to be late for some shots because I can't get my normal explosive first step to get to the spot.

    Will post further developments.:(:confused:
     
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  15. Chas Tennis

    Chas Tennis Hall of Fame

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    Inform yourself & see a Dr.

    There are many more thorough discussions on the internet under plantar fasciitis. Some use the term heelspur. Some info is good & some bad....... One of the better ones is

    http://heelspurs.com/_intro.html

    Study the anatomy of the calf muscles gastrocnemius, soleus, the Achilles tendon and the plantar fascia/tendon? (I was never clear on the exact tissue identification from what I read about PF.) These muscles, tendons, fasia? are all connected in a chain.

    For my PF problem I believe that my calves were too short and tight. They then pull too hard on the plantar structure. I stretch calves making sure to include bent knee stretches for the soleus. Your problem is undiagnosed.

    References mostly say that it takes 3-6 months for a tendon to heal. PF ?? not sure of the tissue.

    See a Dr. Inform yourself and so that you know what to ask about. Include discussions on posture issues. Read up on cortizone shots. Primarily, to what degree do they help healing & how? (My muddled opinion is that they mostly might relieve pain.)
     
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  16. moosehead

    moosehead New User

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    You should probably ask your general doctor for a referral but my guess is you should probably go see a podiatrist.
     
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  17. archman

    archman Rookie

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    I got my night splint. I have been wearing it today while sitting on the couch. How do I know if my foot is in the right angle. I have read 90 degrees, it seems like it's at 90 degrees but I think I could even push it back even more to feel it in the calves. Should I feel it in the calves? i know it's supposed to be a slow stretch.

    Also, it seems as if there is some numbness in my toes. Will this go away once I get used to it?

    Here is the splint I got.

    http://www.amazon.com/Plantar-Fasci...ef=sr_1_2?s=hpc&ie=UTF8&qid=1317350267&sr=1-2
     
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  18. Chas Tennis

    Chas Tennis Hall of Fame

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    Is your splint curving your toes up on the sides?

    I got a night splint of a slightly different design than most, brace on top & fabric on the bottom of the foot. Unfortunately the fabric curved my toe area (side-to-side direction) down in the middle and up on each side. It was very uncomfortable to wear at night. After a short while the area of my toes hurt and maybe felt a little cramp like (can't remember now). I modified it by putting a small piece of wood under my toes to keep them flat. That helped some but the design was not good for me.

    It looks as if your design also might cup up on each side of your toes so consider my experience.
     
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  19. archman

    archman Rookie

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    It comes with a small block you can slide in for extra stretching. I used it last night. I'm just not sure if I'm using it correctly. The doctor has me on Daypro so I'm not sure if the splint helped like some of the reviews claimed after a couple nights.
     
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  20. Chas Tennis

    Chas Tennis Hall of Fame

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    Wood block? Where does it go?

    To clarify - my splint caused my toes to be bent into a U shaped curve ACROSS my toes in the area of the "ball" of my foot.

    Not for discussion but just for the diagram of the pain location -

    http://www.google.com/imgres?imgurl...jtKFTsDuOuPt0gHf5PwG&ved=0CDoQ9QEwAQ&dur=4765
     
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  21. bharat

    bharat Rookie

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    i started using my night splint again from last nite, it definitely helps in the healing process
     
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  22. archman

    archman Rookie

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    It's a foam block. It's angled. I put it right under the balls of my feet, and the rest is sticking out from the splint underneath my toes, if that makes sense.
     
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  23. Chas Tennis

    Chas Tennis Hall of Fame

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    Do the toes take on a U shape across one foot?

    \0oooo/

    where this diagram is more of the joints in the ball of the foot rather than the toes. This shows flat but they dip in the middle. These bone joints are not used to this curve and in my case, hurt.

    Foam would take on the shape of the splint = U shaped.
     
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  24. KHSOLO

    KHSOLO Semi-Pro

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    I had a bad case of pf because imo i continued playing for about 2 or 3 months after getting the first symptoms, my suggestions:

    1. Stop playing totally

    2. Treat symptoms

    3. Treat cause <---

    Usually people stop at 2 and fail, you have to go to 3:

    Normal causes of pf are usually tight calves or/and weak foot muscles

    You should do stretching AND streghtening or your feet not only stretching

    There are numerous videos on youtube for both

    What i did:

    1. I stopped playing for 6 weeks take or give

    2. Took motrin for about 3 weeks then stopped

    3. I got another pair of shoes, my barricade 6s were just too stiff

    4. I bought heel inserts (The gelly ones) to treat my heel pain for the first 6 weeks, dont use them anymore

    5. I bough superfeet green for every shoe pair, use them everyday <-- this helped a lot

    6. Im also buying some socks for the night called strassburg socks

    6. I do 5 sets of stretches and 5 sets of streghtening everyday:

    a. I stretch against a wall doing this:

    http://www.youtube.com/watch?v=0eAqJ4-oKTM&feature=related

    b. I strengthen doing this:

    http://www.youtube.com/watch?v=UX5jg0pcp-U

    Hope it helps

    Other usefull tips:

    1. Dont walk barefoot, always wear shoes with superfeet or good arch support

    2. I have a cushion which i place just where i take my first step in the morning so instead of stepping in the floor i step in the cushion
     
    Last edited: Sep 30, 2011
    #24
  25. martini1

    martini1 Hall of Fame

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    I had PF and stopped playing for a couple of months or so. The only thing I did was hitting against a machine, no running. I taped my foot and ice after each session. I thought I was totally recovered - big mistake.

    I then played about 2 hrs, with my foot properly taped. When I got home my arch was burning with sharp pain. The re-injury took me another 10months or so to fully recover.

    Do not play again too soon!
     
    #25
  26. archman

    archman Rookie

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    The pain has moved which has kind of confused me. It's not really on the arch anymore, but it has moved to the heel. I played yesterday a little and it felt ok while I was playing. The pain in the heel was there before I played, and then not really noticeable while I played. Is this common? I am still on the Daypro that the podiatrist prescribed. The pain in the heel is worse if I have to walk a little on our hardwood floors, which I am trying to minimize as much as possible. Any thoughts?
     
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  27. Ramon

    Ramon Hall of Fame

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    Heel spurs? You might want to check out this link:

    https://www.theinsolestore.com/blog/2011/08/heel-spurs-the-effect-of-plantar-faciitis/
     
    #27
  28. Chas Tennis

    Chas Tennis Hall of Fame

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    Stop playing for a few months.
     
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  29. archman

    archman Rookie

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    Can those be used in conjunction with my custom orthotics?
     
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  30. Povl Carstensen

    Povl Carstensen Legend

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    I have a slight feel of PF at the moment in my left foot. From my own experiences, I recommend doing foot circles (lying down, place one leg on the other knee, and circle the foot around in both directions). And "shortfoot" exercises: You can pick up a towel or a pencil with your foot, but might as well mimmick the movement before or after the foot circles. Think "shortening the foot" (can be done standing on the foot as well). This strengthens/activates the arch instead of streching it.
    Also you can do an exercise where you are standing on flat feet and get up on your toes, repeated.
     
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  31. Bigtime

    Bigtime Rookie

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    Started using an orthotic (OTC) last Thurs. and also trying the stretch prior to first step out of bed in a.m. and already seems to be improving. Will add more frozen water bottle sessions and calf stretching.

    I'm hoping I've caught this early enough to avoid a long absence from tennis.
     
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  32. KHSOLO

    KHSOLO Semi-Pro

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    This is extremelly important, in my case made the difference

    I do 5 sets daily, 30 repetitions x 3 sets
     
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  33. archman

    archman Rookie

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    Do you do this in shoes or bare feet?
     
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  34. Ronaldo

    Ronaldo G.O.A.T.

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    Cover the floor with marbles. Pick each up with your toes. Practice shooting with each toe.
     
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  35. Povl Carstensen

    Povl Carstensen Legend

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    I would do it without shoes. But then I also play tennis without shoes. Actually what I do is I rock from standing on my heels to standing on my toes. You can also do it just on one foot.
    I would guess skipping rope, or mimmicking that motion would also be a good exercise.
     
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  36. archman

    archman Rookie

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    Am I reading this right?
     
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  37. Fedace

    Fedace Banned

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    Custom isn't custom unless a Doctor made it especially for you
     
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  38. Povl Carstensen

    Povl Carstensen Legend

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    Yes this summer i have been playing my tennis (on clay) without shoes. I also ran the Copenhagen Marathon in may without shoes, so its a thing I do.
     
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  39. archman

    archman Rookie

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    A doctor made them for me, he is actually a pretty decent 4.5 player.

    I have been stretching my calves about 5 times a day with an incline board, stretching my feet with a belt, massaging it with a tennis ball multiple times, and mainly just stretching it whenever I can. It's tough with two young kids at home. I have also worn the Strassburg sock at night. I played today and the pain was pretty much gone. Even afterwards, no pain. I'm still going to take it easy, but this is encouraging.
     
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  40. saigonbond 2.0

    saigonbond 2.0 Rookie

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    • Calf, achilles, and foot stretching exercises
    • Superfeet arch insoles
    • More stable, less flexible shoes
    • Rolling tennis balls under your arches
    • Rolling frozen water bottles under your arches
    • Night splints
    • Last resort, PRP therapy
     
    #40
  41. archman

    archman Rookie

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    What is everyone's thoughts about playing on clay with PF? Clay is usually easier on the body, but wasn't sure if the sliding would aggravate it more than the hardcourts.
     
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  42. mikeler

    mikeler G.O.A.T.

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    Clay is easier on all my body parts. The feet, ankles, knees and back all fare much better. I've got heel problems that might be consider PF, have not had it officially diagnosed.
     
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  43. GuyClinch

    GuyClinch Hall of Fame

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    Agree. Clay is better. However one 'cheat' I found to play through PF is to tape your foot. If you tape (and there are some pretty easy methods you can do yourself) you can transfer the 'shock' from the foot to the calves. As your foot will be 'tightened' by the tape.

    Of course the downside to this method...that its putting more strain on your tight calves (the likely root of the problem). But I did it several times when i was dying to play and my pain was very reduced from normal..
     
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  44. Fedace

    Fedace Banned

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    Try REsveratrol 250mg per day for 2weeks and see what happens. It is worth a try. I have too many friends that tried and told me how much it was helping. so i tried it too and it really did help to my surprise.
     
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  45. archman

    archman Rookie

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    He had me on Daypro for ten days, seemed to help. The pain is actually very manageable, just a little in the heel. I am now thinking of getting rid of my custom orthotics for otc ones like superfeet. They just seem so hard, and I have heard stories where customs make PF worse for some people.
     
    #45
  46. Fedace

    Fedace Banned

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    my custom one is Soft. it has hard plastic in the middle but it is cushioned by soft overlay and synthetic on top with cushioning. just a hard plastic custom is Bad and uncomfortable. Daypro is good but you can't take it forever like you can with Resveratrol.
     
    #46
  47. archman

    archman Rookie

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    Is there a specific resveratrol that you recommend?
     
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  48. archman

    archman Rookie

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    Wore a Spenco tonight and it felt MUCH better after 2 sets than wearing my custom orthotics.
     
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  49. Fedace

    Fedace Banned

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    I use the GNC brand.
     
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