Help Plantar faciitis!!!

Hey there,

I am researching a story about custom orthotics and am looking for stories from folks who may have paid $$$ only to have them not work or to find a resolution in another method–ice, rest, insoles, etc. Can you send me an e-mail to sdunn161@yahoo.com? Thanks!

Sarah

A physcian recommended Bauerfeind AG’s ViscoSpot. It is a viscoelastic heel pad with anatomically contoured soft cushioning. It has a softer material (blue spot) incorporated into the “calcaneal spur” area to provide targeted relief at this point. The star-shaped anchoring of this blue spot ensures a smooth transition between the harder and softer materials, thereby reducing pressure at the edges. The ViscoSpot reduces impact loads on the ankle, knee, hip and spine. The ViscoSpot is available for use on either foot (with a compensating pad for the other foot) or both feet. After using the VicsoSpot, my symptoms of plantar faciitis gradually subsidided.
The physcian also suggested rolling a tennis ball under my foot and do stretching exercises. http://www.bauerfeind-orthopaedie.de/html_gb/produkte_fuss_viscospot.php4

I’ve had it off and on through the years to varying degrees. During my training for my upcoming Arctic trek, I suffered here and there, but was always able to arrest it early and not have it become a chronic problem.

The main reason I get it is primarily during training or on a long hike, especially when calf muscles are increasing in size, and thus, decreasing in flexibility. Calf stretching is incredibly important to arrest PF. If the calf and achilles are not elastic, the PF cannot elongate during the stride. The pain often starts with a hot spot where the PF attaches to the heel, then radiates forward.

I’m not a stretcher. I hate flexibility exercises. But calf and achilles stretching is one place where I no longer skimp, because of their affect on the PF.

While at home, a night brace is an excellent option.

Good luck.

"Another nice way to get some massage/relief is to roll your foot on something round."

I use a plastic water bottle which I have filled up and frozen. Works really well for me.

wow digg'n up the oldies , 2006 !

Even though the original post is from 2006, I figured I'd post something since plantar fasciitis unfortunately plagues a lot of us from time to time…

There's a lot of great advice in people's comments!

I first had plantar fasciitis from ballet in college. I could barely walk as the pain was excruciating and tear boiling. I hobbled over to the physical therapist on campus and they were going to outfit me with my very own pair of crutches. I wasn't too keen on that idea, so they offered me a medical boot. Also wasn't keen on that idea. My last choice were arch support orthotics. I slipped them into my shoes, put my shoes on, and holy cow! I could walk! And it didn't hurt! It was a miracle.

I realize that this was only a band-aid for the problem, but maybe you could get some orthotics to relieve the pain (you can buy some that are heat-molded to fit your feet for ~$50 if you don't want to pay big bucks for specialty ones), then you can start working on building up the muscles in your feet.
I use these:
http://www.amazon.com/Sole-Softec-Response-Custom-Footbed/dp/B001N0LEN8/ref=pd_sim_sbs_hpc_1?ie=UTF8&refRID=0WN8P758SCVZNT9JSFB8

Another great thing that really helps and feels wonderful too is this little guy:
http://www.amazon.com/Due-North-Foot-Rubz-Massage/dp/B002QEY6NK

There are really a lot options for relief and prevention (as you've seen in people's posts), so I won't go over my whole regimen. There's a lot of resources online, and also, this book is incredible in so many ways (not just for PF):

while still inflamed, but you have to walk, i would try Aircast Airheel ankle brace. Works like a tennis elbow strap for your plantar fascia.

Obviously there are different points of view, sometimes conflicting, as to the cause, and best treatment. Well, not the BEST treatment, because that it to rest and let it heal.

Like any tendonitis, its microtears due to excessive stress, or overuse, ie repetitive motion injury. The general treatment protocol is to stretch several times per day, and allow several weeks to heal. Also take anti-inflamatory, and icing may be helpful as well. Warm up before hand may also mitigate issues.

But how you keep it from re-occurring, depends on why it occured in the first place.

In my case, my feet began going flat when I was about 18, and I started having PF pain in shoes without arch support. Orthopedic Dr. said it was likely hereditary factors. Heavy weight lifting made it worse over the next several yrs until I couldnt walk when I got out of bed in morning. My feet were FLAT.

A specialist that made custom orthotics for athletes to, fitted them to me to re-shape my foot and put arch back in it. At first, it was like having golf balls under my foot, couldnt wear them more than 30 min due to soreness. After 6 mo I couldnt even feel them, and my foot had arch again, could see it on wet footprints.
I was supposed to get another pair after a year to continue the process, but did not.

I have worn them in every pair of shoes, every day for 20+ years. I have not had a single PF pain since the first day I started wearing them, and I continued to lift weights(and Im talking about lifting 600+ lbs, and I have a light bone structure)

You can argue that someone idealized arch for a foot is wrong, and youd be correct. BUT, it is infinitely better than NO arch. Without proper arch, your ankle rolls, knee, hip, and back, are thrown out of alignment and the body has to shift these things to compensate.This leads to PAIN and PROBLEMS. By correcting the foot arch, you can correct many issues, even hammer-toes.

So why did my PF pain go away, well obviously excessive tension was removed from the fascia, never to return.

So, in a nutshell, anyone that poo-poos orthotics has no idea what they are talking about IMO, including many Drs. The older you get, the more you will realize just how worthless many Drs. are. The first orthopedic Dr. I saw prescribed prescription ibuprofen and rest/icing/roller stretching. This was typical, but it did not get to the root of problem at all. Hell, many people get relief wearing athletic shoes compared to dress shoes for the same reason. Hello…hint hint.

Would going barefoot and strengthening food muscles do the same thing over years, Maybe. But most people want immediate relief. As someone that has been doing calf raises on my toes with 400-600 lbs for the last 25 yrs, I think many of my foot muscles are OK strength wise, and always have been.

Many people knee pain actually starts with their …foot arch.

I was hit with PF a few years ago. It progressed to a point where I could hardly walk across my room in the morning.

After visiting with a podiatrist, he recommended Spenco Cross-trainer insoles along with some stretching exercises. I wasn't the best patient in the world when it came to stretching but just by adding the Spencos to the shoes I was already wearing at the time, my problem noticeably improved almost overnight and was 100% within two weeks.

Unfortunately our local Fred Meyers doesn't cary the Spenco insoles anymore but I haven't had any problems since I transitioned to the green Superfeet insoles.

I realize others will need more than this and have to wear the boot but you have to love a $20 fix when it comes it an issue like this.

Yea guys sorry for dragging this one back up again! haha! I have had this problem in both feet for the past year or two, however, I had surgery on my left for a different issue (Freiberg Infraction) and miraculously afterwards the PF in that foot went away completely! The right was still bothering me however.

So I put two and two together… I spent two weeks after the surgery in a post op boot, and a wrap, with an cold compress machine on that foot for literally hours at a time. Which may have been what actually made the PF better.

Anyhow my point is, the orthotics certainly help, but the only REAL way to cure PF is rest and ice. My right foot has been getting better, although I have no excuse nor opportunity to sit on my ass again for two weeks, so my progress with that one has been a bit slower.

And just so you know what I am talking about with the col compress machine:
http://www.thermotekusa.com/md_vascutherm.php

Ian, I am curious about a couple things. I have shoe inserts that were heat-moldable to my foot shape. I would like something a little more minimal in arch support to allow some foot muscles to build up so I won't always rely on rigid inserts.
The Spenco inserts you mention, I have heard good things about; however, my questions are:

When they get wet, does it take a decent while for the sponginess of the insoles to actually dry?
Also, since they are cheaper, does the top layer peel back pretty easily with relatively short wear?

Those are my only concerns.

I wear the support, but exercise the feet without it. Was working pretty good until I stopped both parts!

I'm sure my answer isn't text book but here it goes…

With the Spencos I found that I had to replace them every time I retired a pair of shoes. The Superfeet I'm using are on their third pair of shoes (~18 months of wearing them every day) and will probably get replaced when I retire the LS Wildcats I'm wearing now. The right answer is probably to replace them every time you get a new pair of shoes but I listen to my body and that has served me well.

I hiked with the Spencos for a year or so before Fred Meyers stopped carrying them. I never noticed them holding water.

Comparing the Spenco cross trainers to the Superfeet is a night and day experience. The Spencos are pretty spongy and the Superfeet much less so. I was skeptical and pleasantly surprised when I didn't have PF flare up with the Superfeet and I'm sold on them now.

One last thing which goes for all insoles, my apologies if you already know this.

Make sure the arch, lines up with your foot. I found that with both the Spencos and the Superfeet, I need to go a size larger or the arch of the insole is under the anterior portion of my heel.

"One last thing which goes for all insoles, my apologies if you already know this.

"Make sure the arch, lines up with your foot. I found that with both the Spencos and the Superfeet, I need to go a size larger or the arch of the insole is under the anterior portion of my heel."

And it's not uncommon for the arches of your feet to be different –
– "a 10 on the right and a 9 on the left"…

Have someone get down on their hands and knees to confirm the arch of the insert matches the arch of the foot. (if you bend/squat to look, it can change)

Thanks for your two cents, Ian!

Maybe I will give Superfeet a try again, but in a different color-coded style than before.

My own experience was apparently much easier than most. I got PF in both feet at the same time. I had pain but mostly the tight feeling was a problem. The bound-up feeling when getting up in the morning, or walking after sitting at my desk, was more prevalent. Frequent stretching of the calf muscles, and some icing/rolling, showed immediate improvement. After a few weeks, I was mostly healed. Took another year for symptoms to be completely gone. But stretching the calf muscles is now a daily routine. I figure it's a preventive measure.
Kelly

What calf stretches do you find to be most effective for preventing your PF flare ups, Kelly?

I put hands on the wall with the leg behind be and stretch that way. The PT told me not to do heel drop/calf stretches.

I also make a "tent" but focusing on keeping the arch up when stretching.

I'm supposed to make the tent and hold it occasionally with my feet. Also, suppose to do "grabs" which are basically pulling toes in while standing. Like you are trying to pick a pencil up with toes. Basically this works the muscles in your arch to strengthen them…

Making a 'tent' (downward dog) for a good calf stretch is an awesome idea!

Grabs are very effective, too, you are right.

Also, in ballet to strengthen our feet, we would write out the alphabet with our toes in the air. This helps immensely.
We would also use resistance bands for strength, flexing and extending our toes and feet into the band. This helps with the calf muscles as well.