Anyone here deal with Plantar Fasciitis? Tips? Tricks?

Recently my quest for "fitness" has lead me to dealing with Plantar Fasciitis in my left foot. I went to see a chiropractor (soft tissue and bone) who told me my heel was jammed causing my Plantar Fasciitis. After about 3 painful visits I was doing better, for about 4 days. It's back and I'm looking for non-surgical alternatives and would like to learn from your experience.

1.) Have you tried shots? Did they work? I've heard these can actually deteriorate the tendon making things worse.

2.) Accupuncture?

3.) Yoga?

I'm deperate here...

Steps I've taken thus far, orthotic inserts (help some) and a night splint that I cannot tell if it does anything or not and like I said above I've been to a general practicioner who tried medications (oral and topical) to no avail and a chiropractor who tried manipulating it back into place (short term results).

 

1.) Have you tried shots? Did they work? I've heard these can actually deteriorate the tendon making things worse.

Nope. Did not work.

2.) Accupuncture?

Nope, but did not try it

3.) Yoga?

Nope.

I'm deperate here...

Steps I've taken thus far, orthotic inserts (help some) and a night splint that I cannot tell if it does anything or not and like I said above I've been to a general practicioner who tried medications (oral and topical) to no avail and a chiropractor who tried manipulating it back into place (short term results).[/QUOTE]


Go to a Chiropractor that specializes in Active Release Technique. It works. Trust me. I have been running for 32 years. I have seen it all. Next, go back to your orthotic folks. Keep having them adjust it until it goes away. It does take time. I have orthotics, I know. Use the Strassburg Sock. It works. I know, I have used it and have one. It takes time. As we get older, some of it gets stubborn. I would, as I have stated, go back to the orthotic folks. I get free adjustments and I have to go back every six months. Why do I know this? I am just recovering from my latest bout with Compartment Syndrome. I am still at only 3/4 speed ( 7:54 pace right now to my normal 7 minute pace) and it takes time.

 

Orthotics?

 

Friendorfoe, sorry you are having to deal with this. It is one of the most painful things I've ever had (and annoying too).

This is kinda out there, so bear with me. I had PF for over two years in both feet at different times. Many PT, MD visits. Was told to wear shoes all-the-time, never went without (wore with pajamas, with bathing suit). Wore supportive running shoes with custom orthotics to work with my business suits - yuk. Wore a night splint for 13 months every.single.night. That got old. Did yoga, toe exercises, iced my arch hours a day. I even wore the night splint on a trip to Europe.

At around the 14th month, I was diagnosed with celiac disease. Celiac is an autoimmune disease in which wheat (and rye, barley and oat proteins) destroys the small intestines, which commonly leads to inflammatory symptoms elsewhere in the body. The inflammitory process is pretty well known and can lead to things like joint pain, migraines, skin rashes etc. My PF pain lessened when I started the gluten-free diet prescribed by my doctor for the celiac and about three weeks later, I realized that I was not in pain anymore.

I will never know for sure, but based on my research I've learned that the gluten caused inflammation everywhere in my body and when I went gluten-free it resolved. I did nothing else different. I am still a bit overweight, still trying to walk/run on trails, still lifting weights and doing yoga. I've never had PF pain again and it's been five years.

So if you have any celiac disease in your family or any food intolerances, or if you just can't stand PF any more, consider your diet. You can PM me if you need other info.

 

That is what I call my inserts. Sorry. I have orthotic inserts.

 

I read an article back when I was a runner (and by runner I mean a middle aged woman who walks really fast with an occasional jog-step-jog in there) written by an ortho doc and said the reason our feet are screwed up is because of wearing shoes. LOL Literally, that day, I ran on my treadmill barefoot and had the least foot pain I'd ever had. Fast forward, I shared this with my SIL who also had plantar fascitis worse than me, and is now an actual barefoot runner into her second year. She loves it. Of course, we were both treadmill users, you obviously can't go everywhere barefoot, but I think it's so counter-intuitive to do the inserts.

My other friend (I need friends with better feet I'm realizing) is very committed to good chiro care and inserts, but she's always still in pain. She says it's because her's is worse than mine <smile> and maybe that's true. Who knows? I'm of the homeostasis mindset (not homeopathic), meaning, our feet were intended to be walked and when walked on should work fine. I also believe pain is the body's way of alerting us that we are doing something contrary, so I'm not a fan of covering up pain- so I'd nix the pain killers myself, but that's really a personal philosophy.
I also notice that REGULAR barefoot walking keeps my feet loose and in better shape than when I'm not doing much walking or the days I have to wear high heels, etc.

 

This book helped me a great deal.

The 5-Minute Plantar Fasciitis Solution

It is basically this stretch performed for 10 sets of 10 seconds, 3 times per day. I stll perform the stretch for 5 sets of 10 seconds every day as a preventive measure. This along with a calf stretch and a hamstring stretch help me heal from and now avoid PF.

 

Ha! Glad to see I'm not the only person dealing with this. I've been hobbling around the gym all week like an old man who lost his walker and I'm sick of it. I'm going back to the Airrosti (active release) guys. Even once a week with co-pay is better than popping pills and hoping it goes away. I have a device like the Straussburg Sock except mine is hard plastic like a boot. I'll keep wearing it but to be absolutely honest I went without it for the last 2 nights and instead stretch in the morning and have felt SO MUCH BETTER. Still hobbled, still in pain, but not as much.

I'll also try the accupuncture thing. I have Powerstep orthotics and I'd be crippled without them. When not at work or the gym I wear work boots with orthotic inserts which is the most comfortable thing I can wear. I wish I worked in a jeans and t-shirt environment, I bet I'd have this beat or tollerable in no time. My hard soled work shoes are gone though...Goodwill, here I come.

 

Get a prescription from your doctor for orthotic inserts. Get them They are made to your foot. They work.

 

I just saw my links didn't work. Sorry about that.
The book can be found on amazon.
The stretch is basically: rest right ankle on left thigh (American version of crossing legs while sitting), grasp right hand over right toes and ball of foot, pull right toes towards right knee with right hand. This is for the right side.