Plantar fasciitis

Nostradamus said:
Thsi is the best slipper to wear at home in history of mankind

S331-Asheville-Brown-Angle_1242x1674.jpg
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Had/have good luck with Crocs/Skechers Arch fit clogs. Easy to wash & wear around the house
 
Just a follow up on my Plantar fasciitis, I am trying every possible good advice I got from here and also getting fysio therapy (+ shockwave, laser, and so on....)

From my limited experience this is what I have found so far.

Fysio therapy - not sure how much effect is but I firmly believe in the treatment - OK

Training - doing all kind of stretches and strengtning exercises, not sure about the effect - OK

Massage - tennis ball, roller, massage gun etc. not sure about the effect - OK

Insoles - Tried all kind of insoles, even went to get a pair of special made for my foot ($400 !!). I think the special insoles will work long time but for now they are making PF worse. Best insoles so far is Dr Scholls flot on Air. Did not try the superfeet brand yet.

What really works so far is two things:

Night Splint - I was very skeptical of this boot / device, and was thinking that no way I would be able to sleep with that moster on my foot. BUT they work really well, if not using the Night Splint my pain in the morning would be 8/10 with the Night Splint it is reduced to 2/10, that is truly a remarkable improvement.

New Shoes - Tried the FitVille shoe someone recommended here, and this is really a good shoe with very good room for the toes. But I needed something even softer, so I got recommended Hoka Clifton 9 or Bondi 8, at the store I tried them out and they were great, but the ultimate soft shoe was NB Fresh Foam X More v5 these shoes has made a huge improvement when standing or walking, highly recommended.

No bare feet - I put some Dr Sholl gel soles in my slippers, and use these for a while. but now I am using my NB X More indoor.

Rest - still no tennis, and I took some time of work to get proper rest for my feet. I am hoping that within a month I will be on the court again.

Best finding - Night Split and NB X More

Lets keep sharing, and I will update when I get back on the tennis court.
 
So far as insoles go, I found FP "Gamechanger" insoles to be good. I've continued to use these after recovery. I've used most of the commonly recommended brands of insoles at one time or another: Sole, Superfeet and so on. The FP Gamechangers work well for me in all my shoes if there is enough room.
 
Happi said:
I got these too, very good shoes, but you should really try out NB X More - not sure your wife will let you use them outside, my wife and my teenager think they look cool....
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Yep … your X More look more better 8-B … but just ordered my 2nd pair of Fitville for $40. I can use that saved X More $ on new paddle. Who am I kidding … paddles.
 
Happi said:
Just a follow up on my Plantar fasciitis, I am trying every possible good advice I got from here and also getting fysio therapy (+ shockwave, laser, and so on....)

From my limited experience this is what I have found so far.

Fysio therapy - not sure how much effect is but I firmly believe in the treatment - OK

Training - doing all kind of stretches and strengtning exercises, not sure about the effect - OK

Massage - tennis ball, roller, massage gun etc. not sure about the effect - OK

Insoles - Tried all kind of insoles, even went to get a pair of special made for my foot ($400 !!). I think the special insoles will work long time but for now they are making PF worse. Best insoles so far is Dr Scholls flot on Air. Did not try the superfeet brand yet.

What really works so far is two things:

Night Splint - I was very skeptical of this boot / device, and was thinking that no way I would be able to sleep with that moster on my foot. BUT they work really well, if not using the Night Splint my pain in the morning would be 8/10 with the Night Splint it is reduced to 2/10, that is truly a remarkable improvement.

New Shoes - Tried the FitVille shoe someone recommended here, and this is really a good shoe with very good room for the toes. But I needed something even softer, so I got recommended Hoka Clifton 9 or Bondi 8, at the store I tried them out and they were great, but the ultimate soft shoe was NB Fresh Foam X More v5 these shoes has made a huge improvement when standing or walking, highly recommended.

No bare feet - I put some Dr Sholl gel soles in my slippers, and use these for a while. but now I am using my NB X More indoor.

Rest - still no tennis, and I took some time of work to get proper rest for my feet. I am hoping that within a month I will be on the court again.

Best finding - Night Split and NB X More

Lets keep sharing, and I will update when I get back on the tennis court.
Click to expand...

Wow … if anyone deserves to get back on the tennis court you do.

I thought of a couple things I saw suggested recently on foot doc youtube videos:

- those first steps in the morning, when our calves typically tight from over night, take shorter steps. The idea was those initial micro re-tears more likely with our longer strides. I have no idea if this is legit, but it’s in my head when I get up, and I have left a tennis ball on floor in corner in bathroom and roll my arches over ball early on. I only feel oocasional arch twinges now, but this is now my new routine.

- oh … I do what Steve said, instead of pulling toes/feet back with hand before getting out of bed, I just pull back with my feet while laying in bed to put an initial stretch on calf.

- I had pretty much quit believing static stretches work, but I watched ”Michigan Foot Doctors” https://www.youtube.com/channel/UCqBERDzM6ZcovT1s01kIrVg … and he said it does, just slowly … like over a couple of months. I now am doing calf stretches (both straight leg and bent) on incline boards three times daily (morning, midday, before I go to bed). I have never been able to touch my toes, but I’m getting closer … stretches working, by Christmas I might be only a foot from toes. :p

Oh … the Michigan doc also talked about using a boot while watching tv for stretching as alternative to pulling back with towel or bands.

So my calves want to get weak, stay tight and retire and let the feet take all the abuse. I intended to send them to body weight squats boot camp, but after 6-9 hours of pickleball a week not much of an open schedule for senior calves. What I’m doing for now is reps of slow squats on incline board (heels up toes down). Very slowly down to around 60 degrees, hold briefly … rinse and repeat. This was an eccentric stretch recommended for brief bout with jumpers knee. I think it helping … maybe not calves but definitely legs feel better at pickleball.

Don’t get old … I don’t recommend it.

Happi … hope you get past the pf very soon. PF has been the most common complaint I have heard from pickleballers … including 30ish age group.
 
Ok guys this is crazy.... and its hard to believe for myself.

I have tried everything, from new shoes, orthopedic inserts, training, stretching, night splints, physio, etc. see my post #158

So until resent not much success, again Night Splint and good shoes with special insoles, and training and Shock Wave Therapy all did modestly good.

My plantar fasciitis kind of got worse, and just after Christmas I went to see an orthopedic surgeon to get scan and perhaps a cortisone shot. Scans show my plantar fasciitis was almost 150% enlarged in comparison to my other foot. Doctor told me to do some strengthening exercises (have already been doing that) and then see me again in a month for cortisone shot or perhaps surgery. He told me to lay off tennis for 3-6 month, as I could barely walk. The new exercises almost made it worse, so only did it for a couple of days.

Depressed by not being able to play tennis for the next 3-6 month (have not played for 4 mont already), I decided to go on a new diet to loose weight.
The diet is a modified Keto Diet, with no sugar and very little processed food. I do loose weight, but there is an unexpected side effect:

After a week of diet with no sugar, my plantar fasciitis pain is now almost completely gone, I can feel where it was but no direct pain anymore.

I have started to play tennis again, just ball machine but no pain after, so I am ready to do more next week.

I could be a coincident that the plantar fasciitis was done anyway, but to my mind it is the cutting out sugar that healed my inflamed plantar fasciitis.

For all you players out there, with plantar fasciitis, try cutting out sugar for two weeks and see what effect it has on your foot health (benefit is also loosing weight). Its an easy self treatment, and way less expensive than going to your physio 2 time a week for treatments.

Cheers Happi
 
Happi said:
Ok guys this is crazy.... and its hard to believe for myself.

I have tried everything, from new shoes, orthopedic inserts, training, stretching, night splints, physio, etc. see my post #158

So until resent not much success, again Night Splint and good shoes with special insoles, and training and Shock Wave Therapy all did modestly good.

My plantar fasciitis kind of got worse, and just after Christmas I went to see an orthopedic surgeon to get scan and perhaps a cortisone shot. Scans show my plantar fasciitis was almost 150% enlarged in comparison to my other foot. Doctor told me to do some strengthening exercises (have already been doing that) and then see me again in a month for cortisone shot or perhaps surgery. He told me to lay off tennis for 3-6 month, as I could barely walk. The new exercises almost made it worse, so only did it for a couple of days.

Depressed by not being able to play tennis for the next 3-6 month (have not played for 4 mont already), I decided to go on a new diet to loose weight.
The diet is a modified Keto Diet, with no sugar and very little processed food. I do loose weight, but there is an unexpected side effect:

After a week of diet with no sugar, my plantar fasciitis pain is now almost completely gone, I can feel where it was but no direct pain anymore.

I have started to play tennis again, just ball machine but no pain after, so I am ready to do more next week.

I could be a coincident that the plantar fasciitis was done anyway, but to my mind it is the cutting out sugar that healed my inflamed plantar fasciitis.

For all you players out there, with plantar fasciitis, try cutting out sugar for two weeks and see what effect it has on your foot health (benefit is also loosing weight). Its an easy self treatment, and way less expensive than going to your physio 2 time a week for treatments.

Cheers Happi
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And clay.
 
Happi said:
Yes clay is way better than HC. However I got my PF during the clay season.
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My pf flaring up can always be traced to some part of the calf muscles. I started to learn graston techniques and treat myself. Essentially, identify knots and scrap to loosen them up. Clay is good for the joints but the leg muscles have to work harder because it's more difficult to move and stop on clay.
 
For me, treating frequent pf involves constant care. As a coach, I am standing on court, a lot, and if I don’t look after the dogs…well they bark. I have found relief in using Altra and Topo Athletic shoes for workouts at the gym and hiking. Wide forefoot for toe splay, narrow heel for lockdown. I find tennis shoes cramp my forefoot, offer minimal cushion and in no time, the pf can flare up.
 
Happi said:
Ok guys this is crazy.... and its hard to believe for myself.

I have tried everything, from new shoes, orthopedic inserts, training, stretching, night splints, physio, etc. see my post #158

So until resent not much success, again Night Splint and good shoes with special insoles, and training and Shock Wave Therapy all did modestly good.

My plantar fasciitis kind of got worse, and just after Christmas I went to see an orthopedic surgeon to get scan and perhaps a cortisone shot. Scans show my plantar fasciitis was almost 150% enlarged in comparison to my other foot. Doctor told me to do some strengthening exercises (have already been doing that) and then see me again in a month for cortisone shot or perhaps surgery. He told me to lay off tennis for 3-6 month, as I could barely walk. The new exercises almost made it worse, so only did it for a couple of days.

Depressed by not being able to play tennis for the next 3-6 month (have not played for 4 mont already), I decided to go on a new diet to loose weight.
The diet is a modified Keto Diet, with no sugar and very little processed food. I do loose weight, but there is an unexpected side effect:

After a week of diet with no sugar, my plantar fasciitis pain is now almost completely gone, I can feel where it was but no direct pain anymore.

I have started to play tennis again, just ball machine but no pain after, so I am ready to do more next week.

I could be a coincident that the plantar fasciitis was done anyway, but to my mind it is the cutting out sugar that healed my inflamed plantar fasciitis.

For all you players out there, with plantar fasciitis, try cutting out sugar for two weeks and see what effect it has on your foot health (benefit is also loosing weight). Its an easy self treatment, and way less expensive than going to your physio 2 time a week for treatments.

Cheers Happi
Click to expand...
Removing anything that causes inflammation from your body is always a great idea when you are trying to heal. Sugar, extra salt.. processed food gluten etc.
 
PhxRacket said:
For me, treating frequent pf involves constant care. As a coach, I am standing on court, a lot, and if I don’t look after the dogs…well they bark. I have found relief in using Altra and Topo Athletic shoes for workouts at the gym and hiking. Wide forefoot for toe splay, narrow heel for lockdown. I find tennis shoes cramp my forefoot, offer minimal cushion and in no time, the pf can flare up.
Click to expand...
My bout of PF occurred when I was wearing Asics shoes that were too narrow for me. Moving to wider toe box shoes and ultimately going barefoot as much as possible ended it and I haven't had a problem in over a decade.

I don't believe there is a single cause of pf, but I believe fit issues can help cause it. The other things I think help with recovery are the sock that keeps the foot dorsiflexed while sleeping and the rehab such as negative (eccentric) heel drops and overall strengthening of the lower leg and the foot. High protein diets and supplementation of collagen are other things I'd try if I had it again.
 
Happi said:
For all you players out there, with plantar fasciitis, try cutting out sugar for two weeks and see what effect it has on your foot health (benefit is also loosing weight). Its an easy self treatment, and way less expensive than going to your physio 2 time a week for treatments.
Click to expand...
It's at this stage that most "alternative care medicine" people want to get hold of you, because they know you'll try anything (and most importantly pay anything).
 
WildVolley said:
My bout of PF occurred when I was wearing Asics shoes that were too narrow for me. Moving to wider toe box shoes and ultimately going barefoot as much as possible ended it and I haven't had a problem in over a decade.
Click to expand...
That's my exact story. I was clinching my toes without realizing it.

I ended up just putting shoe trees / stretchers into my Asics to make the box bigger, but same idea. And that worked for me too. I stopped clinching my toes and everything has been fine
 
The cause for me in the 1990s was worn running shoes and worn tennis shoes. Cured it with a night splint and now I record the miles on my running shoes and change tennis shoes when they feel like they need changing.
 
movdqa said:
The cause for me in the 1990s was worn running shoes and worn tennis shoes. Cured it with a night splint and now I record the miles on my running shoes and change tennis shoes when they feel like they need changing.
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That always gave me knee pain in my right knee. As soon as my right knee had "that pain", I knew I'd worn my shoes down too far and needed to toss them instantly. I would literally stop the day's run, walk back home (if necessary) and throw the shoes direct into the trash.
 
tennis3 said:
That always gave me knee pain in my right knee. As soon as my right knee had "that pain", I knew I'd worn my shoes down too far and needed to toss them instantly. I would literally stop the day's run, walk back home (if necessary) and throw the shoes direct into the trash.
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Yes, the knee is the most sensitive.

Tracking running shoes is easy. My watch does that.

It's a lot harder for tennis though I'm going to try it with my next change of shoes. I can get reports of the number of hours I do for activities. For running, it's miles and the usual approach is to start to look to replace after 300-400 miles. I don't have a rubric for tennis shoes.
 
movdqa said:
The cause for me in the 1990s was worn running shoes and worn tennis shoes. Cured it with a night splint and now I record the miles on my running shoes and change tennis shoes when they feel like they need changing.
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Yes a night splint works great, and it also helped with morning soreness.

Now I believe that diet is the most important factor.
 
A year and a half ago I had to get the cortisone shot for my pf which did wonders for six months. Now however I have heel spurs and the side of my foot gets super tender and painful no longer the heel so it’s not pf
 
tennis3 said:
That's my exact story. I was clinching my toes without realizing it.

I ended up just putting shoe trees / stretchers into my Asics to make the box bigger, but same idea. And that worked for me too. I stopped clinching my toes and everything has been fine
Click to expand...
Have you thought of buying a pair of half-size bigger shoes and wearing thick socks like Thorlos to help them fit well? I wear size 10 in normal shoes, but for tennis shoes I have bought size 10.5 for decades and worn thick socks to make them fit - sometimes a runners knot may be needed if there is heel slippage on some models. Even now on the first day with a new pair, I wear thin socks and after they expand a bit, wear thick socks from the 2nd day.
 
WildVolley said:
My bout of PF occurred when I was wearing Asics shoes that were too narrow for me. Moving to wider toe box shoes and ultimately going barefoot as much as possible ended it and I haven't had a problem in over a decade.

I don't believe there is a single cause of pf, but I believe fit issues can help cause it. The other things I think help with recovery are the sock that keeps the foot dorsiflexed while sleeping and the rehab such as negative (eccentric) heel drops and overall strengthening of the lower leg and the foot. High protein diets and supplementation of collagen are other things I'd try if I had it again.
Click to expand...
Mine started with a pair of NB shoes. At the time I was a Nike only guy.
 
I can’t remember if I already mentioned this (metatarsal pads) … so I will post it again in the land of the fubared feet. I developed right foot metatarsalgia (forefoot/joint soreness) 6ish months ago … didn’t know it was a thing. The pad placed under insole on arch side of joints fixed the problem immediately. It was time to rotate to new shoes (same Fitville) … and feet have been happy, so thought it would be a good time to drop the pads. After a week, warning arch twinges (not a return of metatarsalgia, more PF type twinges).

Small shoe/arch support changes can probably be enough for finicky feet issues like PF. My thinking is the pads might also have added a little more arch support besides it’s task of offloading metatarsal joint pressure. The Fitville were the first tennis/pickleball shoes where I felt no need to replace the insoles. I played with them for over a year and a half (very comfortable) before the forefoot soreness, so the shoe and insole is most likely a good match for my foot.

Which finally brings me to my point … the pads are cheap and an easy thing to try rather than the frustrating search for the right insole replacement. You still might have to enter the 3rd party insole rabbit hole … been there … but I’m going to stick the pad back in, and add it to left shoe also while I’m at it. I will report any failure from this plan. Maybe AI will come to our fubared arches rescue.
 
socallefty said:
Have you thought of buying a pair of half-size bigger shoes and wearing thick socks like Thorlos to help them fit well? I wear size 10 in normal shoes, but for tennis shoes I have bought size 10.5 for decades and worn thick socks to make them fit - sometimes a runners knot may be needed if there is heel slippage on some models. Even now on the first day with a new pair, I wear thin socks and after they expand a bit, wear thick socks from the 2nd day.
Click to expand...
I tried this years ago, but it never felt right to me. The socks feel "bunchy" and uncomfortable. Just too much material for me.

I'm on the other end of the spectrum. I wear very thin and very short (no show) "runners socks". They're called "PowerSox" and they were made by GoldToe. They don't make them anymore (at least not the ones I use), but fortunately I stockpiled about 200 pair when they were closing them out at $1 a pair.

41iIMGcX+EL._UL320_.jpg
 
tennis3 said:
That's my exact story. I was clinching my toes without realizing it.

I ended up just putting shoe trees / stretchers into my Asics to make the box bigger, but same idea. And that worked for me too. I stopped clinching my toes and everything has been fine
Click to expand...
I got hammer toes, probably from Asics...
 
tennis3 said:
I tried this years ago, but it never felt right to me. The socks feel "bunchy" and uncomfortable. Just too much material for me.

I'm on the other end of the spectrum. I wear very thin and very short (no show) "runners socks". They're called "PowerSox" and they were made by GoldToe. They don't make them anymore (at least not the ones I use), but fortunately I stockpiled about 200 pair when they were closing them out at $1 a pair.

41iIMGcX+EL._UL320_.jpg
Click to expand...
I second max cushioning Thorlos...
 
I was standing on a concrete floor 12 hrs/day. Discovered the Mega Comfort Anti Fatigue insoles. Used them in steel/composite toe work shoes. Wonderful product, nearly as good as wearing Oofos slides. Can walk or exercise on an elliptical machine with no pain. Recall getting cortisone shots in the side of my heel 30 yrs ago and wearing graphite molded custom insoles. Glad those days are a memory.
 
Max cushion socks didn't work for me because they are so thick in the Achilles area.

I ended up wearing the cotton Bombas when playing tennis, they have just the right amount of cushioning and grip and don't get too hot. For everyday wear, I like basic cushioned hiking wool socks. Darn Tough, Fox River, Ballston, or whatever I find in the clearance bin. I wear these socks all the time and credit then for keeping my PF from getting out of control - on top of stretching, icing, and rest.
 
ByeByePoly said:
I can’t remember if I already mentioned this (metatarsal pads) … so I will post it again in the land of the fubared feet. I developed right foot metatarsalgia (forefoot/joint soreness) 6ish months ago … didn’t know it was a thing. The pad placed under insole on arch side of joints fixed the problem immediately. It was time to rotate to new shoes (same Fitville) … and feet have been happy, so thought it would be a good time to drop the pads. After a week, warning arch twinges (not a return of metatarsalgia, more PF type twinges).

Small shoe/arch support changes can probably be enough for finicky feet issues like PF. My thinking is the pads might also have added a little more arch support besides it’s task of offloading metatarsal joint pressure. The Fitville were the first tennis/pickleball shoes where I felt no need to replace the insoles. I played with them for over a year and a half (very comfortable) before the forefoot soreness, so the shoe and insole is most likely a good match for my foot.

Which finally brings me to my point … the pads are cheap and an easy thing to try rather than the frustrating search for the right insole replacement. You still might have to enter the 3rd party insole rabbit hole … been there … but I’m going to stick the pad back in, and add it to left shoe also while I’m at it. I will report any failure from this plan. Maybe AI will come to our fubared arches rescue.
Click to expand...

Update … metatarsal pads didn’t help with PF warning signs. The pad was an instant miracle workers for my 2nd toe metatarsal at the time, but now that I’m past it I don’t like the feeling of the pad, even under the insole.

So tried ankle/arch compression socks, and calf compression sleeves during pickleball. I think you have to know the cause of your pf, mine is from tight calves. I tried the compression socks first by themselves, seemed to help a little. Then I tried both at same time, very good progress. Then just the calf compression sleeves by themselves … that was the answer. Even with constant stretching and massage, my calves stay stiff from pickleball 3 times a week (6-8 hours). Apparently the calf sleeves (not the greatest fashion statement :p ) during the 2-3 hour play sessions helps prevent some of the calf stiffness that follows the next day. I do stretching after the sessions, but no other cool down. So … calf sleeves and rotate to new Fitville shoes more often. Also … still think it’s a load tolerance thing ... so more regular body weight squats.

My guess is the vast majority of plantar fasciitis is not from tight calves, my one bad case in my early tennis years was definitely not (indestructible shoe soles were).

Edit: I do stretch foot upward before getting out of bed, and decided grabbing toes and pulling back is a much better stretch than just pulling foot up by itself. Also early stop is tennis ball on floor in bathroom, reminds me to roll arch over it regularly.

Arches … really … come on … they should just work.
 
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I have posted this on several other threads about PF, but I'll do it one last time. I had a case of PF that lasted for years. It wasn't a debilitating case, but I had pain every day. I tried stretching, heat, cold, you name it, nothing helped. I tried cushiony insoles but they did nothing. I work as a tennis coach, so I wasn't able to just take time off and rest, so I just grinned a bared it. At the time my insurance was not great so going to a specialist was not in the cards. A student of mine recommended I try Superfeet insoles. Wow, amazing. After a day or to get used to them I had great results. After a short time I had no more pain. I used the green ones and put them in all my athletic shoes--tennis shoes, runners, cross-trainers, even casual shoes. Eventually I was able to not have to use them anymore and I've had no issues with PF since. So, I'd recommend before anyone do any elaborate medical procedures to give Superfeet insoles a try at least. I have since recommended them to other players and pros with positive results. You have nothing to lose. If I ever feel pain again, I'm going straight for the Superfeet.
 
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