UKC

I've just self diagnosed some mild Plantar Fascitis.
[a very mild dull ache under the arch, (not really near the heel), worse in the morning, mild pain when prodded. It came on gently after a climbing trip that involved some steep runs].

I going to do some stretches and exercises as the internet recommends, but I thought I'd ask you guys if:
a) my symptoms could indicate something else.
b) there was anything you found particularly helpful.

thanks

In reply to Dan Arkle:

I bought myself a Strasbourg sock which helped a lot. It keeps your foot flexed so keeping the plantar fascia stretched overnight.

In reply to Dan Arkle:

I get a spell of PF recurring every couple of years or so, and being a postman makes things particularly inconvenient.

I've tried several things - stretches, massage, prescription anti-inflammatories, all without any real success.
I find I can manage it by taking a couple of regular ibuprofen at breakfast which takes the edge off it. After a few weeks it tends to go away.

I'm sure there are more scientific remedies, I'd also be interested in what other people have found to be successful.

In reply to Dan Arkle:

Unfortunately, you might need to take this quite seriously if PF, as the time taken to return to running with plantar fasciitis is longer than most other running injuries. My running partner is just coming back over the last 2 months after being in trouble with this for almost 9 months. Definitely foam roll your calves very well as that seems to help many chronic running conditions of the foot. I would ice, be very gentle with it and then see a professional if it isn't settling in a few days.

However, it might not be PF where you describe the pain, as more usually PF pain is just in front of the heel. Small things like worn out shoes, lots of rolling around in loose shoe or just bruising can also leave you sore and as I get older I meet more people with neurological pain in their legs and feet so consider that if you are a back sufferer. HTH

youtube.com/watch?v=0Z-R7WRFznE&

In reply to Dan Arkle:

Had it really bad a few years ago. Found regular stretching and, in particular, rolling very effective. Used to sit in front of the TV in the evening with a Sigg bottle under my foot, rolling away for 20 minutes at a time. Eye-wateringly painful at times, but strangely satisfying with it. Did visit the doc, who basically reinforced the stretch and roll idea. She also said that it was OK to keep walking/running if the pain was bearable, as a hurty foot was far better than a hurty mind from being cooped up inside.

In reply to Dan Arkle:

It might not be PF. Professional diagnosis recommended. I had an outbreak 5 weeks before setting off on the John Muir Trail so I had to fast track diagnosis and treatment.
One visit to a physio who helped with a stretching regime. Visit to podiatrist who made custom insoles to correct gait.
I had about two weeks before departure to get used to the insoles - you need to build up usage.
On the JMT I took ibuprofen for the first 5 days but then never required more and I have had no further problems.
I now only use the insoles when doing proper walking - not for everyday use. I didn't get on with the strassburg sock (couldn't sleep and it hurt my ingrowing big toe nail), also my podiatrist wasn't keen on them.

Headline conclusion - custom insoles from a good podiatrist

In reply to Tim Sparrow:


Better get one soon. They might not be available under the new regime.

In reply to Dan Arkle:

Dan

I've had the condition for 12 months now in my right foot and it feels like its just mending slowly... I've tried all the above, I have a tennis ball next to my sofa permanently to roll around under my foot..tried various physio's, Iced water bottles, self massage, etc etc....I wear insoles in my daily work shoes and Gel Heel lifts in other shoes.
Just recently, the last couple of months I've just really left it apart from the insoles and as I say it has improved.
I've started running again with not much pain....Hill walking seems to aggravate the most...
Be patient and good luck....stretch it in a morning before getting out of bed!

In reply to Gav Parker:

Stretching before getting out of bed is the single most important piece of advice. Even after a full recovery from a serious bout of Plantar Fascitis - I never get out of bed until I've stretched properly for at least 5 minutes.

Spend some money and get proper custom insoles for your footwear!
This guy is very good: https://footandinsolespecialist.co.uk/

And go to a physio ASAP and get professional advice about stretching - if not treated properly this can become seriously debilitating.

Good luck!

In reply to Dan Arkle:

When I had PF it hurt under the arch but also nearer to the heel than you are describing. However, if it is PF then I echo what others have said...it may take a good while to get better, so be patient. I had it for best part of a year. I didn't discover the Strasburg sock until months down the line but it really helped me. Before the sock,I found that first thing in the morning was worst as the foot cramps overnight and then you get out of bed and have little choice but to step full weight straight on to it which really hurts and damages it more. The sock helps to keep the foot and calf stretched through the night so it alleviates this problem. Once I started using the sock at night I progressed much quicker. Good luck with it.

Christy

In reply to climberchristy:

Thanks all, some really helpful advice there.

I'm currently having an extra long lie in to make time for stretching

In reply to Dan Arkle:

I used this contraption while sleeping....and for me, good results. ( I really had to put up with some stick from the missus though....)

https://www.amazon.co.uk/Active-Orthotics-treatment-fasciitis-tendonitis/dp...

Good luck, I am sure you'll get it better, but the advice of don't push it or try to run through it is good.

In reply to Dan Arkle: I would try and think a little about how you did it, and what to do rather than jumping for a magic cure. Calf flexibility, leg, foot strength? You did it on some hills? Are your shoes kaput, suitable, any other injuries? I've only had it once in 30 years

.Gav - have you had an MRI to determine if you're still a soft tissue injury or if a bone spur has developed (and can be removed with a small op)

In reply to wbo:

Hi

No not had a MRI, the physio's ive seen confirmed it is PF. If I run my finger down the PF when stretched it feels really sore at one spot about halfway between the ball of the foot and heel there is a small lump which is sore when pressed but this is slowly going?
Had MRI on my knee but thats another story, different leg...

In reply to Gav Parker: well it will be plantar fascitis whether it's all soft tissue or there's a bone spur too. But the degree of success of treatment between the two scenarios by stretching, massage et Al will be very different

In reply to Dan Arkle:

I had PF for a long time, caused by using soft boots that sag in the middle when on rocky ground and straining the tissue in the middle of the foot where you describe it. The only solution I've ever found is wearing more inflexible footwear which really lets your muscle rest.

The reality is modern movement in modern shoes really overstretches the fascia especially on things like smearing, steep running, sagging shoes on uneven ground etc. Rather than activating your muscles to protect the overstretch as you would if barefoot we rely on soft footwear, relaxing our feet and putting our full bodyweight on the fascia. Straining it is an inevitability if you keep doing that I'd say.

In reply to Dan Arkle:
Tired the socks, stretching, rolling with ball sig and foam rolle and rest.

Only thing that work for me was custom insoles and cushioned shoes


Good luck it does get better

In reply to Dan Arkle:

Wearing blooming flip flops on a short break last year brought mine on.

Leg and foot stretches, loads and loads of times each day sorted it pretty quickly. I didn't bother with insoles but did chuck out a couple of pairs of my older more knackered shoes just in case.

In reply to wbo:

ib my case I had heredity of flat feet - diagnosed in my early 20s and that caught up with me - insoles were the magic cure, made to fit in Kendal

In reply to wercat:


What happened when you went somewhere else?

In reply to Dan Arkle:

I had a really bad case of PF around ten years ago. Tried everything. It lasted several months.
The miracle cure for me was a cortisone injection in the heel. My GP must have just hit the spot with it perfectly.

In reply to Dan Arkle:

It's worth doing your research, and thinking about it as a biomechanical problem - rather than as something that just happens in isolation. A lot of the problems are caused by muscular imbalances (which can be really bad if you're already genetically predisposed) - correcting those imbalances through new habits will eventually fix them. I've variously heard walking barefoot often (even in winter, or wearing the 'barefoot' shoes) can help, as can daily calf raises (eccentric loading), as can just simply having a habit of always standing on the ball of your foot when you're standing idly (e.g. waiting to cross at traffic lights, waiting for elevators).

In reply to Wulfrunian:

Good one, I put iced water in the bottle for that added Ice pack relief moment

In reply to Dan Arkle:

I currently have plantar fasciitis too. I now wear some insoles (don't have to buy anything too expensive) and they really help to ease the pain.. also night splints and light stretches are the best.

In reply to Dan Arkle: this question will appear loaded, but what did the insoles give you that a different pair of shoes wouldn't ? For the op, who did a lot of hills compared to normal, you over did it? I have seen plenty of people over the years looking for cures for PF, beaten up feet and other injuries while trying to knock out a lot of miles in dodgy shoes with totally destroyed cushioning

In reply to Dan Arkle:

Just found this useful post about all of the different causes of foot pain might help you compare you symptoms with other injuries.

http://shoewawa.com/2017/02/deal-foot-pain.html/

In reply to Yanis Nayu:

nice one.