Anybody dealing with plantar fasciitis?

[Al Doggity]

I've had minor heel pain off and on for a few years, but I've been doing more high intensity cardio over the last few months and that seemed to exacerbate it.  Up until recently, I just thought it was activity related foot pain, but  looking online, I'm pretty sure it's pf.  From what I've been reading, most of the time it's minor and can be treated at home, but  the pain has been more consistent and intense than it's been in the past and if it continues like it is, I might look into surgery.  I've tried the stretches / massages, which did work for a short time. Someone told me to try fresh pineapple because the bromelain would help. That actually did help, so I started taking bromelain pills but they were less effective.  That was unfortunate, because I had to consume so much pineapple to see benefits.

[Stephano]

My wife had insoles made, which, in addition to stretches and massages, seemed to solve the problem permanently.

Apparently, if you do a lot of cardio, you need to be sure that your shoes' arch support is on point.

[Thin Lizzy]

It’s essentially an overuse injury. Whatever you’re doing to aggravate it you just have to stop for a while. It is a hard injury to heal simply because of the location, the bottom of your foot. Most people just can’t take a month off to sit around with their feet up.

[Flexacon]

The pineapple/bromelain was essentially just helping as an anti-inflammatory. Why not try others?

I didn't have PF, but I have used Longvida curcumin when I had some issues with my heels. Also MSM may help.

You might also wanna try the bromelain again, but this time with some actual pineapple.

[Tapeworm]

Solved mine frequently stretching hammies and calves.

[Al Doggity]

It’s essentially an overuse injury. Whatever you’re doing to aggravate it you just have to stop for a while. It is a hard injury to heal simply because of the location, the bottom of your foot. Most people just can’t take a month off to sit around with their feet up.

This is where it gets funny for me. ( I know you're a runner, so the alternative title to this thread was actually gonna be "Fat Lezzy, Get In Here!")

Activity definitely exacerbated it, but activity also seems to be the most effective thing in alleviating it. Since I didn't have access to a gym, I stuck with regular high intensity cardio for way longer than I would have under normal circumstances.  I just chalked it up to typical work out pangs, because it would come and go and it was something that mainly affected me in the morning or after I took a nap, so I knew it couldn't be that serious. But as it continued to get worse and was present throughout the day, I just cut out running, but I switched over to lunges and sissy squats every other day and about half of the time that would actually help to alleviate the pain or at least decrease it. My issue is probably that a lot of things appear to be helpful, at least temporarily and I'm not exactly sure if and how they are. The secondary issue is probably that I don't think of it as a serious medical problem, so I haven't really been careful about not making it worse while experimenting with making it better.

My wife had insoles made, which, in addition to stretches and massages, seemed to solve the problem permanently.

Apparently, if you do a lot of cardio, you need to be sure that your shoes' arch support is on point.

Yeah, I used to workout in vans or oakleys, but I have a couple pairs of yeezys (which are the most comfortable shoes I have) and got some of those blue dr scholls pads and they are pretty much the only shoes I've worn for the past couple of months.  I won't even consider putting on jordans or af1s.

Did your wife get her insoles made by a podiatrist? How are they different from the kind you can get at a drug store?

The pineapple/bromelain was essentially just helping as an anti-inflammatory. Why not try others?

I didn't have PF, but I have used Longvida curcumin when I had some issues with my heels. Also MSM may help.

You might also wanna try the bromelain again, but this time with some actual pineapple.

I've tried msm before and it makes me nauseous and give me a low level headache. Never heard of longvida curcumin. I'll have to look into it.  I did try combinations of bromelain with lesser amounts of pineapple. It just wasn't very effective for me.

[Humble Narcissist]

Quit doing cardio.

[Kwon]

Quit doing cardio.

But how to deal with Planetary Fascism without Cardio?

[Thin Lizzy]

The issue is inflammation of a tendon on the bottom of your foot. IMO, squats, squat variations or lunges are not a good idea as they put extra pressure on that area and can aggravate the condition. If you need  leg exercises, seated extensions and lying leg curls would be your best bet.

[Marty Champions]

Youre eating too much sugar cane its a nerve inflamation thing not a foot injury thing

[Stephano]

Did your wife get her insoles made by a podiatrist? How are they different from the kind you can get at a drug store?

Yes.  They mapped her feet and built a custom insole for her, with some sort of augmented heel and arch support.  Those insoles weren't very soft, but they were tough and lasted forever.  Between wearing those every day, and regular stretching, her problem was gone within 2-3 months.  It didn't come back, either. 

I'd definitely suggest that you see a podiatrist and look into custom insoles before you consider surgery...

[Marty Champions]

The issue is inflammation of a tendon on the bottom of your foot. IMO, squats, squat variations or lunges are not a good idea as they put extra pressure on that area and can aggravate the condition. If you need  leg exercises, seated extensions and lying leg curls would be your best bet.

half right

When i was drinking alot of beer i had this

Its called diabetic nerve pain
Plantar fascitis is the exact same thing. The constant pain and u keep trying to massage out the pain

[oldtimer1]

I had it and foot doctor cured it with one shot of cortisone into the most sensitive spot. He said something to the effect that the tissue gets hard and unpliable.   The cortisone will take out the inflammation and make it soft again. He also made me wear a boot at night that kept the foot in dorsiflexion. He said at night it could get tight from sleeping with the foot pointed down. Those first steps in the morning are painful.

The first time I had it I fixed it with advice I got on this site. We actually had a woman member who told me to buy Birkenstock arch supports. I know many go with the $400 to $500 professional arch supports. The birkenstocks  cost around $70 and it fixed it quick. They are not for your running shoes but for your walking around sneakers. They are hard as  rock and push hard into your arch stretching and loosening that hard tissue in your arch with each step or just standing around. I use to wear military boots at work and I would put them in them. They hurt at first but it did the trick. Not a  doctor here but I think the arch gets tight and stiff and it leads to a little tear that hurts like hell. For me it was closer to the heel of the foot. These arches make the arch pliable again. On the other hand one painful shot of cortisone took the pain away and I was back to running in a week.

[IroNat]

I had it in my right foot once from stepping on a sharp stone.
It would not go away so went to a good podiatrist who gave me a cortisone shot and also arched shoe inserts ($30...not custom made which cost hundreds!).
That did the trick.
I wore the inserts for a few months. 

[SOMEPARTS]

Believe it or not I had somebody give me the advice that you flex your big toe inward several sets a day and that worked for me. What I had was more in the midfoot and not directly in the heel, but pretty sure it's all the tendon that runs all across the bottom of the foot.

[Fortress]

Quit your whining.

[Marvin Martian]

But how to deal with Planetary Fascism without Cardio?

That’s definitely the big puzzle! Next to interplanetary facials it’s probably tops.

[rvegas007]

I had plantar fasciitis several years ago. Didn't really know what it was until I saw a story about Eli Manning's plantar fasciitis injury and realized that's exactly the symptoms I had. Stretching exercises helped. But the best relief was icing the bottom of my foot. I filled up a small plastic bottle, like a 20 oz soda bottle, with water then put it in the freezer. I put the frozen water bottle on the floor on top of a folder towel then just rolled my foot over the bottle, heal to toe, back and forth. Did that for around 15 - 20 minutes a few times per day usually while watching TV. That alleviated the pain pretty good. After a couple weeks I was back to normal. However, was told that once you get plantar fasciitis you'll be prone to get it again sometime. It happened to me once or twice, but I was lucky to catch it early, ice my foot, and didn't really have that much pain - was back to normal in a day or so. Good luck.

[SouJerz]

It's an injury of microtearing of the plantar fascia normally at the heel attachment.  In reality there is little inflammation.  It is more than likely an injury due to weak feet muscles with poor mobility.  You need to strengthen your foot muscles and increase your foot mobility.  This is why the person above stated a 15-20 minute "foot massage" with a frozen water bottle done several times a week would help a lot.  Its because you are exercising the foot and mobilizing the foot for 20 minutes several times a week.   The more you strengthen your feet muscles and increase your foot and ankle mobility the less and less the pain will be because the fascia will no longer bear stress the foot and ankle muscles will.

[pellius]

I had them on both heels and it was one of the most miserable periods of my life. Lasted over a year and there were times when I wanted cut my feet off. I use to get cortisol shots where the would ram the needle right into the tender spot on the heel. It would bring tears to my eyes.

Stretching it properly helps a lot. Most do the typical calf stretch. That's not the one to do. You want to stretch the tendon between the ball of the foot and the heel. Stretching the arch of you foot. You have to find the right angle and you can only do it one foot at a time. You place your toes on the block and lean into it like you are doing a lunge movement with your heel on the ground. You'll know when you hit the sweet spot. Also, the seated calf raise stretches that portion as well. I never considered the seated calf raise as an effective movement for calf development but it does stretch that tendon and the one behind you heel, the soleus, effectively.

But what really made the biggest difference for me was getting orthotics. You have to go to a podiatrist to get one custom fit for you. Insurance will cover it. It will perfectly support your feet and help with your whole alignment and posture. It even helped my back and knees. I really regret not getting them earlier in life because few people are born perfectly aligned but the orthotics will help correct that and prevent future problems.

Like I said, heel spurs, which is what we called them back then, was just absolute misery for me since it was on both feet. Everyday was just pain, pain, pain.

[pellius]

I forgot to mention that I did also have to wear a "boot" at night to keep that tendon stretched. It was a hassle but I didn't get that burning heel pain in the morning that I would usually get as the tendon was all stretched out and supple. That also helped a lot.

Also, I want to distinguished between the soft tissue inflammation and legit heel spurs which I had and often requires surgery to fix which is something you want to avoids as they cut that tendon under your heel. On an x-ray you can literally see a hook-like bone spur protruding under the heel.

[Al Doggity]

Thanks for the all the advices in this thread. Definitely some things worth looking into. 

[RihanaB]

I had severe pain for about 4 years or so before I finally went to a Podiatrist...exercises (stretches) didn't help much. X-ray did show a bone spur (was bummed out), but he said it was not pressing on tendon (yay!). Had a few cortisone injections in heel which temporarily helped...pain would come back eventually. What saved me since I have very high arches is ORTHOTICS...especially for flip flops, also these tips were useful https://stepadrom.com/fast-plantar-fasciitis-cure-ebook-jeremy-roberts/ . Pain has gone away after consistently wearing the orthotics (they have inserts for shoes) and if you wear flip flops get the orthotic arch support ones most definitely. Amazing how much they helped me!

[Tapeworm]

Nice bump and good point. I get flair ups if I work in crappy, soft soled boots all day. Don't know if it's a lack of arch, as in the shoe is too flat, or if it's a lack of rigidity meaning my lazy feet are used to being supported and are unaccustomed to supporting themselves.

I can tromp around in my red wings 20 hrs a day, 7 days, no issues. Foot stank that'll knock a buzzard off a shit wagon but no -itis. My underarmour sneaker boots are spanish inquisition torture devices. Deceptively comfortable at first but an 8 hour day in them and I'm damn near crippled by fasciitis. They're bendy soled whereas the red wings are stiffer.

[LurkerNoMore]

One of the most popular Orthopedic doctors in SFL is at my hospital.  (Well in the adjourning building, still on property and in network).

He is like the best kept secret around.  I have seen many pro sports people going to see him.  Baseball, NFL, etc..  Going to be honest here, first time I ever saw him in person while he was walking to his car... He looked like Doc Brown on a Shitzo size alcoholic binge.  I mean, if not for his reserved parking decal, I would have never known he was a doctor.  He looked like he would "cure" you by burning sage and laying his hands on you while shouting in tongues.  He had an incredibly foul mouth on himself as well.  Almost as bad as Rich Piana.  Almost.

I did not know how good he was until my neighbor went to him.  My neighbor had been going to another doctor for over a year to deal with PF.  He started with two cortisone shots.  Then went to inserts.  Then went to custom inserts ($400), then went to 3x weekly rehab for 6 months.  (while doing home exercises, stretches, and rolling the frozen ice bottle on his arch 3x  a day).  Progressed to a plastic boot.  Then next was a knee scooter so his foot never had any contact with the ground.    Over a years worth of treatment that he spent thousands of out of pocket costs on inserts, shoes, etc..  and the doctor was setting up an appointment to have him scheduled for surgery.

My neighbors insurance sent him to get a second opinion before they would cover the surgery and he ended up with this doctor.  My neighbor's wife said that the doctor told him point blank he didn't believe in surgery, rehab, exercises, stretching, etc...  he only believed in inserts and special shoes.  They told him that they had tried dozens of inserts and had custom made ones.  The doctor asked if they bought the inserts and shoes from the previous doctor and they said yes and the boot and knee scooter too.  She said that doctor then told them "yeah... he's making god damn money off you fuckers."  He said his method of inserts and shoes was better because he didn't sell them.  He gave his patients a print out of what to get off Amazon, Ebay, or in a shoe shop. 

Apparently, it must have worked because in less than one week after getting the inserts ($30) and shoes (from New Balance store, no idea what he paid), my neighbor was walking perfect with no pain any more.  My neighbor said that his feet were hurting so much prior to purchasing this combo that when he got it, the third night he woke up and put the shoes on and went back to bed because they felt that good.

If I see him or his wife today, I will ask them which shoes he bought off the list of the ones he was given to choose from.