Plantar Fasciitis and the split step

Mark Perry

Mark Perry

New User
I am a 60 year old who has been playing tennis seriously for about a year. Using the split step has really cause a problem with Plantar Fasciitis. I play Beach VB and run on the beach with no problem, but tennis and the split step really set it off to the point were I cannot walk in the morning.

I have tried orthotics , stretching , massage , and hot/cold baths. My podiatrist says "find another sport".

My questions is , do any of you older players find the constant hopping on your toes with the split step to be an issue with PF ? Has anyone been able to heal their PF and still play aggressive singles tennis ?
What would be a good tennis shoe for someone with PF ? I wear Asics Gel-Resolution 7 anyone have PF issues with these shoes ? Any suggestions welcome.
 
Pretend you're a 60 year old plantar fascia sheath, now think about what running, beach volleyball, and aggressive singles tennis cumulatively would do to you.
 
Let it heal, wait till the pain subsides, then use Brooks Sneakers and then build back strength with rehab exercises. It worked for me but I was younger.

It's too severe to just play through it. I had to take a break.
 
Good insoles and avoid hard courts, only play on clay and Astro. If it still makes the condition worse than just walking around you’re probably going to have to avoid tennis until it subsides. You might want to Google Jordan Henderson one of several Premier League footballers who have been sidelined on and off with PL despite seeing the world’s leading experts, it’s clealry a complex condition.
 
GBplayer said:
Superfeet Green.
Click to expand...
This. I had PF for years. As a player/coach I was not able to take time off to rest or go through any lengthy rehab so I just dealt with it. One of the players I was working with suggested I try the Superfeet Green insoles. After the day or 2 break in I saw a marked improvement and in short time had no pain at all. I've had contracts with different companies and have worn different brands/models of shoes over the years and that did not matter at all as long as I had the Superfeet insoles in. Try it, what do you have to lose?
 
I cured my PF by switching shoes, doing negative heel drops and foot exercises, and then going barefoot as much as I could when the pain had diminished. Haven't had an issue since.

However, I was in my 30s not my 60s.
 
I made things more comfortable with custom orthotics (I made them myself for $10/pair). I cured my PF using homemade night splints back in the 1990s. You can buy night splints at drug stores these days. The original cause was worn shoes. I replace shoes when I find the cushioning going now.
 
heninfan99 said:
Let it heal, wait till the pain subsides, then use Brooks Sneakers and then build back strength with rehab exercises. It worked for me but I was younger.

It's too severe to just play through it. I had to take a break.
Click to expand...
What are good rehab exercises for that area ? I have heard about picking up things with your toes . What others are there ?
 
Mark Perry said:
What are good rehab exercises for that area ? I have heard about picking up things with your toes . What others are there ?
Click to expand...
The frozen can roll, The towel stretch and the Achilles stretch. Once there was no pain I would put all my weight on the Achilles stretch and lift myself up but that's for later in the process. I had a physical therapist. I found Brooks shoes on my own.

xplanfa1_3.jpg
 
@Mark Perry

I'm taking a different approach here and propose that you significantly change the way that you split step.

This first of these alternatives is a no-jump "split-step" (SS) that is employed by some high level badminton players. In general, badminton players tend to employ a lower impact or a somewhat more conservative (lower hop) split-step hop than tennis players. In the no-jump or no-hop version, the player does not come off the ground at all. Instead, the player executes a type of "unweighting" (a term I borrowed from skiing). This unweighting is achieved by a sudden sinking or lowering of the body (by a sudden bending of the knees).

Like a regular tennis split-step, this unweighting is a timing move. But the timing for the latter is a fraction of a second later than one would employ for the former. For a regular split step, the hop is initiated as the opponent's racket approaches the ball -- so that you are at the top of the hop as they make contact. Since there is no upward movement for the no-hop SS, the downward/sinking action happens AT contact (or very close to contact). With proper timing of this move, you can still take advantage of the stretch-shortening cycle (SSC) to achieve a quicker movement to intercept the ball. Note that timing is still important to yield optimal benefit. If you execute the "sink" too early, you will still derive some benefit from bending your knees but will lose much of the advantage of a properly-timed SSC.

Another SS variation that you might try is Mauro's "fatso SS". I have also referred to this by another somewhat derogatory term, the "geriatric SS".

https://fatsotennis.com/uncategorized/never-before-seen-tennis-technique-fatso-splitstep/
 
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Of the 2 SS alternatives I suggested in my previous post, I would regard the no-hop SS (badminton SS variation) as the preferred one. If you can't figure out the proper timing, then the geriatric SS might be reasonable alternative. But I don't know if this version would be ok for the OP's PF condition.

For the no-hop SS, I would recommend lifting the heels slightly off the ground during the sink action. Or, at least, put your weight primarily on the front part of the foot (toes and balls of the feet).
 
heninfan99 said:
The frozen can roll, The towel stretch and the Achilles stretch. Once there was no pain I would put all my weight on the Achilles stretch and lift myself up but that's for later in the process. I had a physical therapist. I found Brooks shoes on my own.

xplanfa1_3.jpg
Click to expand...
Thanks for the information. I am doing all of them but the first 2. I think it's going to take some time and patience.
 
SystemicAnomaly said:
Of the 2 SS alternatives I suggested in my previous post, I would regard the no-hop SS (badminton SS variation) as the preferred one. If you can't figure out the proper timing, then the geriatric SS might be reasonable alternative. But I don't know if this version would be ok for the OP's PF condition.

For the no-hop SS, I would recommend lifting the heels slightly off the ground during the sink action. Or, at least, put your weight primarily on the front part of the foot (toes and balls of the feet).
Click to expand...
I will give it a try until the PF subsides. Good idea !
 
I am not convinced you can single out split step as a cause.
It most likely is just a one out of many factors associated with tennis.
You've got to look what the true change was.
Lots of things can cause PF, e.g. change in activity, sudden increase in intensity, injury, surface you spend most time on, etc
Once you have located that, and from original post it looks like the change was that you have started playing tennis again.
All those exercises suggested are very long term, we are talking many months, even years, to produce beneficial effects.
But first you've got roll back your change until you are back to normal.
 
Mark Perry said:
I am a 60 year old who has been playing tennis seriously for about a year. Using the split step has really cause a problem with Plantar Fasciitis. I play Beach VB and run on the beach with no problem, but tennis and the split step really set it off to the point were I cannot walk in the morning.

I have tried orthotics , stretching , massage , and hot/cold baths. My podiatrist says "find another sport".

My questions is , do any of you older players find the constant hopping on your toes with the split step to be an issue with PF ? Has anyone been able to heal their PF and still play aggressive singles tennis ?
What would be a good tennis shoe for someone with PF ? I wear Asics Gel-Resolution 7 anyone have PF issues with these shoes ? Any suggestions welcome.
Click to expand...
it doesn't really matter what shoes you are wearing, really. you have to get the custom orthotic from the doctor, podiatrist or orthopedic surgeon. I can't guarantee this will cure your PF but it certainly should help and it fits into your shoes. and you have to wear this 99 % of the time,, especially when playing tennis. It could take few weeks but your PF will get better. and in my case, it completely cured it.
I want to emphasize that this doctor made custom orthotic is not same as any other orthotics.
 
Mark Perry said:
I am a 60 year old who has been playing tennis seriously for about a year. Using the split step has really cause a problem with Plantar Fasciitis. I play Beach VB and run on the beach with no problem, but tennis and the split step really set it off to the point were I cannot walk in the morning.

I have tried orthotics , stretching , massage , and hot/cold baths. My podiatrist says "find another sport".

My questions is , do any of you older players find the constant hopping on your toes with the split step to be an issue with PF ? Has anyone been able to heal their PF and still play aggressive singles tennis ?
What would be a good tennis shoe for someone with PF ? I wear Asics Gel-Resolution 7 anyone have PF issues with these shoes ? Any suggestions welcome.
Click to expand...

This isn't a long-term solution but have you tried doing a gravity step rather than a split step? This involves not leaving the ground but sinking to the ground by bending your knees. It eliminates the impact of landing while still lowering the center of gravity. I don't think it's quite as good as a split step from a preparation standpoint but it's a compromise.
 
WildVolley said:
I cured my PF by switching shoes, doing negative heel drops and foot exercises, and then going barefoot as much as I could when the pain had diminished. Haven't had an issue since.

However, I was in my 30s not my 60s.
Click to expand...
Your barefoot comment is interesting, because I found the opposite. I was told to avoid walking barefoot and purchased halfinger shoes to wear around the house. This helped more than anything else for me.

This is one of those weird conditions where there's no single guaranteed cure, you have to try out different things and see what works for you.
 
KamehamehaBackhand said:
Your barefoot comment is interesting, because I found the opposite. I was told to avoid walking barefoot and purchased halfinger shoes to wear around the house. This helped more than anything else for me.

This is one of those weird conditions where there's no single guaranteed cure, you have to try out different things and see what works for you.
Click to expand...

I originally, during the most painful part of the PF was wearing Crocs (most likely the Cayman model) around as that reduced pain as compared to being barefoot. However, later in the day (pain was worst in the morning) I'd walk around barefoot.

There are a number of anecdotal cases of people curing PF by going barefoot. A couple things happen when barefoot. For one, your calves are stretched more as you no longer are wearing heals and most human-made surfaces are level. Second, it is easy to do stretches and foot exercises when barefoot: I'd roll my foot on a tennis ball while sitting and I'd roll up towels with my toes. And you will likely change your gait because it hurts to heel plant hard while barefoot.

I'd only had PF conditions for about two months when I got really serious about researching the problem. I'd think that anyone who has had PF for a longer period of time would want to transition to barefoot slower than I did if they're willing to try that technique.
 
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