Plantar fasciitis

[Bud]

I've had it for a while now but managed it ok. A couple of weeks ago, my kids wanted to go to a water park and I spent about 5 hours barefoot walking around on concrete and carrying my 3 year old and that did me in. I searched the threads and got some superfeet green inserts because I have high arches. I've been limiting my tennis and trying to lose a little weight (I'm 6'1" and 185 so I'm not terribly overweight but I could stand to lose a few pounds). Still, progress and healing have been slow.

Yesterday, I did some googling and saw a youtube video about using "myofascial release" to help with plantar fasciitis. Essentially, they recommended that I put a tennis ball under my foot, put some weight on it and roll it around until I find a tender spot and work that spot with the ball for a while.

I was skeptical but I tried it. It hurt like hell while I was doing it but afterwards my foot felt much better. Today my foot feels better than it has in weeks. It's not 100% but I think there might be something to this.

I practiced myofascial release 15+release years ago when I was a nationally certified massage therapist. If you've ever seen a raw chicken breast (which most people have), there is that white covering just below the skin). That is fascia. It covers all muscles and organs in the body and keeps them in place within the body cavity.

Occasionally, the fascia gets stuck to the muscle when it should be sliding freely along the muscle. That is called an adhesion, IIRC. It causes all kinds of problems with the muscles and nerve fibers within the muscle... causing stiffness and pain.

The whole concept behind MR is unsticking the muscle fascia from the muscle below. It's definitely effective for relief. When fascia releases many describe it as a slight burning sensation.

Let us know how it works for you.

- -

http://globaltherapies.blogspot.com/2011/05/fascia-fascianating-stuff.html

Here is a pic of a chicken muscle with some fascia still attached:

 

[TourTenor]

I practiced myofascial release 15+release years ago when I was a nationally certified massage therapist. If you've ever seen a raw chicken breast (which most people have), there is that white covering just below the skin). That is fascia. It covers all muscles and organs in the body and keeps them in place within the body cavity.

Occasionally, the fascia gets stuck to the muscle when it should be sliding freely along the muscle. That is called an adhesion, IIRC. It causes all kinds of problems with the muscles and nerve fibers within the muscle... causing stiffness and pain.

The whole concept behind MR is unsticking the muscle fascia from the muscle below. It's definitely effective for relief. When fascia releases many describe it as a slight burning sensation.

Let us know how it works for you.

- -

http://globaltherapies.blogspot.com/2011/05/fascia-fascianating-stuff.html

Here is a pic of a chicken muscle with some fascia still attached:

My comments on recovery from PF are included in prior threads ... But, Bud, man, this looks very serious ... your 'chicken muscles' look very raw. My suggestion would be an overnight soaking in a teriyaki marinade. I know, it sounds excrutiating, but hang in there, it works. Then you add some heat (45 to 55 minutes on the grill is best). After that you will think you died and went to heaven.
You are very welcome.:wink:
best,
TT

 

[Bud]

My comments on recovery from PF are included in prior threads ... But, Bud, man, this looks very serious ... your 'chicken muscles' look very raw. My suggestion would be an overnight soaking in a teriyaki marinade. I know, it sounds excrutiating, but hang in there, it works. Then you add some heat (45 to 55 minutes on the grill is best). After that you will think you died and went to heaven.
You are very welcome.:wink:
best,
TT

I prefer them with a homemade shake n bake type coating... with blackened spice then lightly fried in a skillet

 

[Jim A]

some good info on this thread, my own 0.02

1. It's more than just the shoes, orthotics, etc. If you are changing those and getting relief what is happening is that you are raising your heel/shortening the calf to alleviate pressure and nothing else.

2. It hurts at the Plantar because that's the end, find a good ART provider/massage therapist and work through some solutions

I have some definite fascia issues and get massage somewhat regularly to stay in one piece. If you continue working on it with stretching, identifying ways you are shortening the calf, etc and strengthening you will heal it and be done. If you roll it around on a golf ball, take advil and buy some orthotics you are managing pain but not treating it..

 

[Shmeefer]

I've also gone back to using the Strassburg sock, which serves as a soft night splint of sorts to keep the foot stretched. First time I tried it I didn't like it, too uncomfortable; I think I pulled it too tight.

Bumping this because the Strassburg sock has been a god send for me. It used to take me a full day (2 nights sleep) to get back to being able to play due to PF. With the Strassburg sock I can play consecutive days no problem. Went with it over a more rigid night splint because I figured it would be more comfortable despite being a lot more expensive. Would definitely recommend for those suffering from PF.

 

[MotoboXer]

Strassburg socks are good, Nike also makes a similar arch support sock that works BUT avoid wearing only socks on hard floors in the house, instead wear slippers or "house only" shoes.
Keep feet from getting cold to the touch even tho it might feel good.

 

[Alien]

So when do you come back to play ? No pain at all ? Light pain and you live with it for months playing any other day and icing a lot ?

 

[Shmeefer]

I'm in the light pain & live with it. Using the sock at night has gotten me to a point where it doesn't really hinder my daily life.

 

[HouTex]

I used that green plastic device you step on (it stretches the bottom of the foot) and rock back and forth as well as a gel heel insert and I had complete relief in about 2 weeks.

Wish I could say the same for my tennis elbow.

 

[Alien]

I used that green plastic device you step on (it stretches the bottom of the foot) and rock back and forth as well as a gel heel insert and I had complete relief in about 2 weeks.

Wish I could say the same for my tennis elbow.

Hey what green plastic device? I want and buy any single product that promises relief. Thanks.

 

[HouTex]

Hey what green plastic device? I want and buy any single product that promises relief. Thanks.

Mine is green.

 

[RogueFLIP]

^^^ It's call a Pro-Stretch.

 

[spa2144]

I've had it for a while now but managed it ok. A couple of weeks ago, my kids wanted to go to a water park and I spent about 5 hours barefoot walking around on concrete and carrying my 3 year old and that did me in. I searched the threads and got some superfeet green inserts because I have high arches. I've been limiting my tennis and trying to lose a little weight (I'm 6'1" and 185 so I'm not terribly overweight but I could stand to lose a few pounds). Still, progress and healing have been slow.

Yesterday, I did some googling and saw a youtube video about using "myofascial release" to help with plantar fasciitis. Essentially, they recommended that I put a tennis ball under my foot, put some weight on it and roll it around until I find a tender spot and work that spot with the ball for a while.

I was skeptical but I tried it. It hurt like hell while I was doing it but afterwards my foot felt much better. Today my foot feels better than it has in weeks. It's not 100% but I think there might be something to this.

There are a number of informative replies here. I would strongly suggest that after dealing with Plantar Fascitis one should avoid going barefoot.

 

[RogueFLIP]

There are a number of informative replies here. I would strongly suggest that after dealing with Plantar Fascitis one should avoid going barefoot.

I'd recommend doing the opposite once your bout of PF is resolved. Go barefoot as much as possible.

 

[Alien]

At first I didnt want to stop playing, I cut it to cross hit without running at 100%. Still hurting. Then I cut it and dedicated exclusively to practise serve. Of course feet also suffer the jump when serving. Felt better bur really it never disappeared. Then I tried to play again, the pain resumed. Now I have cut everything except swimming.

At the same time I am doing everything in my reach:
- Night Splints (helping)
- FS6 compression socks (helping)
- roll over a frozen bottle (not sure)
- tennis ball massage (not sure)
- kineo (10 sessions, not worth it in my opinion)
- sofsole insoles (they seem to help)
- changed my shoes from Babolat Propulse to Barricade (certainly protect better my heels)
- stretching. I have just bought the ProStretch although still not delivered. (not sure but doing it nevertheless).

Two months already since the beginning of my pain. I am light, certainly not overweight, I play exclusively on clay, all that in my favor. Against, I used to play almost everyday when it struck me and I am beyond 40 years old.

I aim for two weeks completely offcourt and if ALL syntoms disappear I will try again. Cant stand being sidelined, really, I was improving by the day before I got the PF.

 

[Qubax]

Seriously guys, try SOLE Footbeds.

They can make such a difference with pf.

http://www.yoursole.com/us/reviews/tag/plantar fasciitis

 

[MRfStop]

Seriously guys, try SOLE Footbeds.

They can make such a difference with pf.

http://www.yoursole.com/us/reviews/tag/plantar fasciitis

Is there any way that I could get a sample?

 

[Qubax]

I recently provided poster Noisy Ninja with a sample pair (we both live in Canada so this was a little easier)

He gave glowing reviews on the difference it made for both he and his wife.

I shouldn't really extend a free sample to everyone who asks, but if you PM me I'll send you a 50% off discount code.

All SOLE Insoles have an unconditional 90 day comfort guarantee so if you don't like them you can get a full refund. (I know that last part makes it sounds infomercially, ha.)

But yah, I'd be pretty surprised if these didn't make a difference for you.

 

[RogueFLIP]

At first I didnt want to stop playing, I cut it to cross hit without running at 100%. Still hurting. Then I cut it and dedicated exclusively to practise serve. Of course feet also suffer the jump when serving. Felt better bur really it never disappeared. Then I tried to play again, the pain resumed. Now I have cut everything except swimming.

At the same time I am doing everything in my reach:
- Night Splints (helping)
- FS6 compression socks (helping)
- roll over a frozen bottle (not sure)
- tennis ball massage (not sure)
- kineo (10 sessions, not worth it in my opinion)
- sofsole insoles (they seem to help)
- changed my shoes from Babolat Propulse to Barricade (certainly protect better my heels)
- stretching. I have just bought the ProStretch although still not delivered. (not sure but doing it nevertheless).

Two months already since the beginning of my pain. I am light, certainly not overweight, I play exclusively on clay, all that in my favor. Against, I used to play almost everyday when it struck me and I am beyond 40 years old.

I aim for two weeks completely offcourt and if ALL syntoms disappear I will try again. Cant stand being sidelined, really, I was improving by the day before I got the PF.

I'm wondering at what point you might consider that the cause of your symptoms might be coming from somewhere else on your body than your symptomatic areas.
For example, grab your shirt by your waist and pull down. Notice you'll feel that pull by your shoulder/neck. Now you can treat your shoulders/neck all you want, but until you release the hold/grabbing by your waist, your shoulder/neck symptoms will not resolve fully.

It's possible that something like that may be occurring with your issues.

Something to think about. Good luck.

 

[GuyClinch]

Night splints helped me. I don't need them anymore. Here is my two cents on PF make sure you don't have heavy blankets and stuff on your feet. This presses your feet the wrong way and I think contributes more then anything to it. This is why night splints help so much. so even when you get better - don't bury you feet with that junk - turn up the heat if you need too - just let the sheet be on top of your feet - or maybe 1 light blanket.

 

[Fintft]

At first I didnt want to stop playing, I cut it to cross hit without running at 100%. Still hurting. Then I cut it and dedicated exclusively to practise serve. Of course feet also suffer the jump when serving. Felt better bur really it never disappeared. Then I tried to play again, the pain resumed. Now I have cut everything except swimming.

At the same time I am doing everything in my reach:

- tennis ball massage (not sure)
- sofsole insoles (they seem to help)
- changed my shoes from Babolat Propulse to Barricade (certainly protect better my heels)
- stretching. I have just bought the ProStretch although still not delivered. (not sure but doing it nevertheless).

Hi,

My minor comments on some of your points:

- tennis ball massage (not sure)
It seems to be helping my significant one, didn't do any myself.
- sofsole insoles (they seem to help)
I've tried about 5 types of insoles when I had PF and settled on Dr Scholl's active (with plastic reinforcement in the arch).
- changed my shoes from Babolat Propulse to Barricade (certainly protect better my heels)
I got PF in Barricades 8 on clay (but I also had a knee injury at the time) and I've switched to GR 5 clay and Nike Air Courtballistecs 4.3 (all with the Dr Scholl's active insoles). I now use Nike Lunars on hard courts annd GR5/6 on clay.
- stretching. I have just bought the ProStretch although still not delivered. (not sure but doing it nevertheless).
This is what actually cured it for me, I think. But doing only 10 knee bends at the time with the heels on the floor (i.e. when brushing my teeth). Still doing them preventively.

 

[Chris92009]

I use proStretch and it is awesome...I agree, works for sure.

 

[rchjr2091]

Night splints helped me. I don't need them anymore. Here is my two cents on PF make sure you don't have heavy blankets and stuff on your feet. This presses your feet the wrong way and I think contributes more then anything to it. This is why night splints help so much. so even when you get better - don't bury you feet with that junk - turn up the heat if you need too - just let the sheet be on top of your feet - or maybe 1 light blanket.

I was surprised how much the night splint helped, ( awkward at first) I was contemplating surgery at one point but with rest, insoles and my PF boot I was able to get back to normal.

 

[Alien]

Two months and a half after my first pain in the heel, I can say it is in its way out. When it will disappear altogether, at 100%, I dont know (meaning still bothering when standing up a lot of time like in the subway). But I have been playing for a week without restraints now. Just taping it strongly + softsole airr orthotics + compression socks + Barricade Boost and no regrets later. Starting to compete.

My new account for it is:
- Night Splints (certainly helps, no pain in the morning now. Got used to sleep in them quite easily)
- FS6 compression socks (helps)
- roll over a frozen bottle (probably helping to relax it but I dont see it curing plantar fascitis)
- tennis ball massage (idem. relaxing, I do it in my office under the PC, it is pleasant but...)
- kineo (10 sessions, not worth it in my opinion. at all)
- sofsole insoles (airr orthotics, they are great, like standing on a cloud)
- changed my shoes to Barricade Boost (certainly protect better my heels, restrain my feet, they are cushioned. )
- stretching. I have just bought the ProStretch. It seems good, but I really dont think stretching is that good on my feet.
- rest: despite my strong resistance and my history of curing TE without skipping a session, I had to stop for two weeks to do anything but bike (and carefully) and swimming. Obviously triggered the recovery (but I am so stubborn...).

 

[Chris92009]

Alien sounds like you are on your way! Congrats.

I am still battling with mine however I was curious on the tennis ball massage how long you do this for?

 

[Alien]

Alien sounds like you are on your way! Congrats.

I am still battling with mine however I was curious on the tennis ball massage how long you do this for?

Thanks. Maybe a couple of hours a day doing the tennis ball massage. Again, I work in an office and have some tennis balls under my desk. Every now and then I take my shoes off and do it.

 

[mikeler]

Thanks. Maybe a couple of hours a day doing the tennis ball massage. Again, I work in an office and have a couple of balls under the desk. Every now and then I take my shoes off and do it.

I used to do this also.

 

[Chris92009]

I will need to try this! Thanks for your great input..

 

[Nostradamus]

Do you guys know what the BEST sandals for plantar fasciitis is ? for purposes of just wearing it in the house, just walking around in the house only. Doctors have said that Worst thing you can do for PF is walk around Bare foot around the house. so they recommend wearing casual sandals in the house. Thank you

 

[GregSV]

I used to do this also.

I still do this (my feet have never been stronger). When you have no one around you can also practice your toss

 

[Marius_Hancu]

See:

Plantar Fascitis-- Need shoes with Very good ARCH support/ Steroids ?

foot problem?

My Heels Hurt!!!!!!

http://www.pponline.co.uk/encyc/spo...can-prevent-and-treat-plantar-fasciitis-685?#

 

[Chris92009]

Oofos Sandals are perfect...I have three pair!

http://www.theinsolestore.com/oofos-original-steel-sandals.html

 

[Qubax]

The Insole Store is a great online retailer. I know those guys well.

They also carry the SOLE Footbeds and the SOLE Sandals which are great for around the house and helping treat PF

http://www.theinsolestore.com/sole-cork-flip-bark-sandals.html

 

[Nostradamus]

The Insole Store is a great online retailer. I know those guys well.

They also carry the SOLE Footbeds and the SOLE Sandals which are great for around the house and helping treat PF

http://www.theinsolestore.com/sole-cork-flip-bark-sandals.html

Remember all the Doctors say the BEST Insoles will do you NO good. if you just go bare feet around the house and when you are relaxing. even when you are not playing tennis, you have to have orthotic type of sandals to support your feet

 

[Chris92009]

Never tried Sole Footbeds...I will have to try them!

 

[WildVolley]

Remember all the Doctors say the BEST Insoles will do you NO good. if you just go bare feet around the house and when you are relaxing. even when you are not playing tennis, you have to have orthotic type of sandals to support your feet

'All' the doctors don't say that as there are several podiatrists online who advocate walking around barefoot.

In any case, it isn't true for all of us. I wore Crocs until the majority of the pain was gone, did stretching, changed tennis shoes and then started going barefoot as much as possible. Since going barefoot around the house for years, I haven't had any issues with PF. My feet are now strong and supple and my calves have lengthened due to walking without a heel lift.

I'm not suggesting that will work for you, but it is proof that going barefoot doesn't lead to PF in all people, or stop healing in all people who have suffered from PF.

 

[Nostradamus]

'All' the doctors don't say that as there are several podiatrists online who advocate walking around barefoot.

In any case, it isn't true for all of us. I wore Crocs until the majority of the pain was gone, did stretching, changed tennis shoes and then started going barefoot as much as possible. Since going barefoot around the house for years, I haven't had any issues with PF. My feet are now strong and supple and my calves have lengthened due to walking without a heel lift.

I'm not suggesting that will work for you, but it is proof that going barefoot doesn't lead to PF in all people, or stop healing in all people who have suffered from PF.

walking Bare foot is Worst thing you can do for PF. your podiatrist is quakery. show me one Scientific data that shows Walking barefoot is good for PF.

 

[WildVolley]

walking Bare foot is Worst thing you can do for PF. your podiatrist is quakery. show me one Scientific data that shows Walking barefoot is good for PF.

Show me one scientific study that going barefoot causes PF.

 

[comeback]

These work great for PF
http://www.amazon.com/Yamuna-Body-R.../B000PJTXT0/ref=cm_cr_arp_d_bdcrb_top?ie=UTF8

 

[Chris92009]

Its the stress of walking barefoot I have been told by Dr's that the Fascha is not ready for...hence the reason to not walk barefoot. FWIW

Show me one scientific study that going barefoot causes PF.

 

[WildVolley]

Its the stress of walking barefoot I have been told by Dr's that the Fascha is not ready for...hence the reason to not walk barefoot. FWIW

That sounds credible and let me expand upon it. Almost all shoes have a heel lift, even tennis shoes. With athletic shoes the term used these days is "drop", which lists how much higher the heel sits than the forefoot. When you go barefoot indoors on level surfaces, you have zero drop which slightly stretches the calves and achilles. Such stretching is going to probably increase pain for someone with PF. Also, going barefoot will increase heel impact when you walk unless you change your walking form. From my limited experience with PF, I don't believe it is an impact caused syndrome but since impact can cause pain in the area and the heel feels bruised, people think that more cushioning will cure it. What makes me believe it isn't a traditional bruise is that it felt worse for me in the morning after I'd been off my feet for a night of sleep.

When I was initially suffering from PF, I found it hurt my feet to walk barefoot. So I often wore Crocs which are cushioned and limited the time walking around the house barefoot. I didn't eliminate walking barefoot, but used it as part of my rehab along with changing the tennis shoes I was wearing on court. Once the pain was lessened I upped the amount of time I walked barefoot. I try to go barefoot as much as possible these days and have had no issue with PF in over five years. I'm not saying it will work for you, YMMV, etc, but I'm very happy with the results.

 

[Alien]

What makes me believe it isn't a traditional bruise is that it felt worse for me in the morning after I'd been off my feet for a night of sleep.

I understand the reason it hurts in the morning is muscles, tendon and fascia shortens in the night given the position of the foot. That is why night splints work so well.

Not really against the bruising theory.

 

[WildVolley]

The "no barefoot at home" claim for PF, even after the symptoms have disappeared seems to lack proportion.

Walking around in your house barefoot is not particularly stressful for someone with a healthy foot. No doubt it is stressful for someone suffering from PF. But if we're talking about what someone suffering PF should probably not do that's play tennis. Even in a highly cushioned shoe with orthotics, charging around a tennis court, changing directions rapidly, and jumping is going to put a lot more stress on the foot than walking around barefoot in a house, especially that many houses have carpets on a lot of the flooring with a cushioned pad under the carpet.

The best thing to do is to cure your PF and then take steps to not have a reoccurance. What you don't want is for your PF to go chronic. Mine ended after a few months and hasn't been a problem for more than five years since, and I play tennis at a 4.5 level, move quickly around the court, and am not a young guy anymore.

I am not proof that going barefoot will cure your PF or even reduce your chances of getting PF. But I'm proof that going barefoot will not in itself cause PF. I believe it is common sense that if you have worn supportive shoes for years and then take off your shoes and exercise hard, you probably increase your chance of getting PF because you are putting new stresses on your foot and without progressive increase in working out, proper nutrition, and proper rest, new exercise can lead to injury.

 

[WildVolley]

To provide a potential reason why going barefoot might help those with PF, I recall reading that chronic PF seems to be related not to inflammation but to circulation problems and tissue degeneration. This is the article where I saw this claim.

http://www.runnersworld.com/injury-treatment/is-the-key-to-curing-plantar-fasciitis-in-your-toes

As this article is 6 years old, has anyone heard anything more about this claim? Going barefoot could potentially increase circulation to the injured tissue. Just a hypothesis.

 

[Chris92009]

Very interesting article...Thanks so much for sharing...

 

[movdqa]

The ball under your foot thing sounds like it's stretching out the cord which sounds like a good thing.

 

[Alien]

Four months and still bothering. I can play three or four times a week but it is always there calling my attention. No problem to walk the day after because I sleep with the night splints. But I can feel it lurking.

 

[GuyClinch]

I had it real bad couple years back. Keep your weight low - and watching how you sleep is the most important bits. I where orthoics (super feet green) and stretch some - massage a little - but sleep for me was the most important bit. Either wear night splints or don't let anything heavy on top of your foot (assuming you sleep on your back)..

 

[3fees]

Agree with shoes make the difference, my feet ached switched to yonex tennis shoes, pain no more. Arch Support is critical-firm yet soft.

Cheers
3Fees

 

[estigma2001]

i had it in both feet, i tried everything even cortisol shots but finally i found that the problem was a pair of nike running shoes that i was using to run and jump rope. After that i´m free of pain but something that really helped me was this:

i had problems with shoes that have high arch after some hours i feel pain on my feet.