UKC

Two moths ago was belaying during fall practice and badly bruised foot when foot slammed against a hold on wall, only just starting to be able to do things again but climbing seems to trigger plantar pain any fast remedies to resolve ? Already using cbd cream and spiky bball rolling.

In reply to JimR:

Various taping methods can help but my advice would be to see a physio. I thought I had plantar fascitis but it turned out to be an achilles issue and I was was doing all the wrong recovery. 

In reply to JimR:

Possibly just a heel bursa. 

I've had very bad plantar. Cortisone injection worked like magic. You could try a Strasbourg sock 

In reply to birdie num num:

No heel pain! Mid arch and big toe!

In reply to JimR:

I sporadically get plantar fasciitis pain, it’s always linked to calf sprains/tears. I massage the calf and let that recover and it goes away.

Im not saying that will help for you but I am pointing out it’s complicated and after a couple of months I would definitely be booking a physio.

In reply to JimR:

PlACE A HOT WATER BOTTLE UNDER YOUR FOOT AND COVER WITH A TOWEL OR SCARF TO RETAIN HEAT ,WORKS A TREAT FOR ME .

In reply to JimR:

I am absolutely not a physio or professional in any way, but I have had problems this year with the arch of my foot and it has been caused by my big toe flexor. If you are able to sit and hold your foot comfortably (I usually put mine up onto the opposite knee) and bend your toe up towards your shin, then you can press in the sole of your foot and find if there is a really tight band running along the foot. If so, then it might be the same thing. I have to massage mine regularly, and it feels crunchy!! I hold my toe towards my shin and then get a knuckle right in along the length of the flexor until I have worked all the cruchiness out of it. 

But as others have said, your probably need a good physio for a proper diagnosis.

In reply to JimR: What you have isn't going to be fixed by the normal treatment for PF as it isn't PF. Have you had an x-ray?

In reply to JimR:

I have this,go to schollls shop they supply specialist inserts for shoes that really help,physio also gave me a set of 6 exercises which are available on the Web which sorted it out

In reply to wbo2:

Had an X-ray , no visible fracture. Went to see podiatrist couple of weeks ago who thought Pf brought on by the slam.

In reply to JimR:

In addition to what others have said don’t walk around bare foot 

Always have some support for your arches. It has definitely helped me 😊

In reply to JimR:

Mrs H got rid of PF by using advice from a friend who had had similar success: use a vacuum cleaner hose to suck around the heel for a few minutes, moving the nozzle from time to time. Repeat several times each day.

We think that the sucking stimulated blood-flow into the heel.

In reply to JimR:PF , caused by a forefoot impact and manifesting in the middle and forefoot? 

Given no fracture, then a lot of bruising, but still ?? The usual fixes of strengthening the calf, and increasing flexibility are always helpful, but maybe go see a physio 

In reply to JimR:

I started having PF very suddenly in one foot at the end of October. No obvious trigger apart from running.

Went to see a physio who told me to keep running on it - really bad idea! Went to a podiatrist who did some acupunture, and yes I know it is snake oil and quakery but the next day the heel pain was dramatically better. Another session two weeks later amd I'd say the PF was 95% gone. It's a bit more irritated just now because I ran 10k a couple of days ago so I'm not out of the woods yet, but ai'm walking comfortably.

Apparently it's caused by tight calves amd we have to stretch our calves several timea a day (drop heel on a step etc).

In reply to BusyLizzie: I got great relief from deep friction massage but it didn’t solve the underlying cause. Stretching everything in the chain, not just calves has been key. Plus strengthening exercises as part of short and long term approaches so that it doesn’t come back. Which it does if I get lazy😩 Incidentally, the OP’s description doesn’t sound like PF to me and I’d be getting a proper diagnosis.

In reply to JimR:

If your pain is mid arch and big toe, then it may not be PF. 
I suffered from a very nasty bout of PF as a running injury which got worse and worse over several months, to the extent that I couldn't walk. Physio didn't help at all all. However my physiotherapist suggested cortisone, and wrote to my GP. 
The fascia ligament generally tears at the heel connection causing underfoot pain. It's a thick band of fibrous tissue not well served with blood vessels and natural cortisol, hence the value of an injection. I imagine you know this already.

You may need to get a proper diagnosis but in the meantime you might find a Strasbourg Sock will be invaluable. It keeps the fascia in the elongated position overnight while it rests and has a chance to heal. It could be twenty quid well spent