any suggestions for plantar fasciatis?

[stingray]

I have done some reading online about some stretches and icing. Anyone have any other suggestions? I have not gone to the doctor yet, but I may consider it if someone thinks its a good idea. Should I stretch daily? I have had this since at least the beginning of October, or maybe sometime during September.
Thanks.

[R.ticle One]

Ooh, I would also be interested in knowing if anyone can recommend anything else - not for me, but for my father, who seems reluctant to do something about his, but I really wish there was something I could suggest to him.

Cheers,

R.

[hollyweed88]

I have had that problem in the past. I would wake up with severe pains. The arch would "freeze" and be unable to move while it hurt. I could not understand how, after resting all night, I could have tired feet. My feet naturally went to toes down and stretched while sleeping. That helped make the arch cramped.
My solution, which has lasted for years for me, I frequently (especially while watching tv) bend my toes up, raising the foot to stretch the arch out. When sleeping, I wrapped an ace bandage around each foot, pulling the toes back to the ankle.
Simple, effective.

[Burns]

I cannot speak from personal experience on plantar fasciatis, but I will relate what some friends have experienced. My neighbor had experience pain for over a year and has worn the arch support in her shoes and wore something that pulled her toes back toward her shins to stretch her arch while she sleeps. She said as long as she was diligent she said the pain was manageable.

Another friends wife is trying out an experimental treatment called extracorporeal shock wave treatment next week. According to the doctor, the results have been very good. It basically causes localized inflammation then, creates a healing response. It may be worth investigating. Currently it is not covered by insurance locally. It costs $350 for a treatment. After his wife undergoes the treatment I will try to post her results.

Bob

[Pizzaman]

In addition to the aforementioned stretching, I have found that using Yogatoes has helped me recover from PF.

[HE LIVES IN MY HEART]

Could it be a trigger point?

Check out this website: http://triggerpoints.net/

Also see: http://www.triggerpointbook.com/plantarf.htm

[monty]

Hey All
Here is a few websites with injuries to the Platar Fasiitis, I know its a ton, some may be shut down, got this from Letsrun.com
Monty

Plantar Fasciitis
http://www.sportsmed.buffalo.edu/info/plantarfas.html
http://www.aafp.org/afp/990415ap/2200.html
http://www.physsportsmed.com/issues/2002/07_02/fields.htm
http://www.nismat.org/ptcor/plantar/index.html
http://www.rice.edu/~jenky/sports/plantar.fasc.html
http://www.podiatrychannel.com/heelpain/
http://www.north-wales-sports-physiotherapy-clinic.co.uk/ankle1.htm
http://www.cory.com/drstaub/heel.htm
http://www.sportsinjurybulletin.com/archive/0180.htm
http://www.sportsinjurybulletin.com/archive/1014-plantar-fasciitis.htm
http://www.sportsinjuryclinic.net/cybertherapist/front/foot/plantarfaciitis.htm
http://www.emedx.com/emedx/diagnosis_information/foot-ankle_disorders/plantar_fasciitis_outline.htm
http://www.time-to-run.com/injuries/thebig5/plantar.htm
http://www.brooksrunning.com/on_the_run/inj_articles/Heel.pdf
http://healthlink.mcw.edu/article/987116429.html
http://www.runningonline.com/zine/Injuries/20.sht
http://www.runningonline.com/zine/Injuries/152.sht
http://orthoinfo.aaos.org/fact/thr_report.cfm?Thread_ID=144&topcategory=Foot

[TimK]

Plantar fasciatis ended my jogging at about age 40. I went through the stretching and more specifically the tailor made orthodics where they watch you walk, make casts of your feet and then make an orthodic just for you.
Frankly I think that you are screwed with regard to whatever activity you did to bring on the onset of PF. The Specialist I saw indicated that over the course of years there is repeated and ongoing micro-injuries to the integrity of the arch and no amount of medical care will do more than manage the pain. The orthodics attempt to not make it any worse. Earlier posts talk about "managing the pain" and I wholeheartedly agee with them.
Good luck. The upside is that there are activities that don't irritate the PF, and my hope for you is that you find them.

Tim

[budgiefan]

I went through a pretty serious and long-lasting bout with this when I began a job where I was on my feet literally all day and had the wrong shoes.

The advice you've gotten here is all good, especially that regarding getting the right shoes for you. You should also look into why this is suddenly happening. What is different since late September?

Some things that helped me through the particularly painful periods were warm compresses, sticking my feet in a bucket of warm water and stretches - circular in both directions, extreme stretch in both directions and making fists with my feet.

Believe iyt or not, hindu push ups also help because they stretch the foot. You have to do them in bare feet to get the max benefit.

Good luck, I know how terribly painful this can be.

[Doc Al]

A few years ago I had a serious bout of plantar fasciitis. I could barely walk. I tried all sorts of things: icing, stretching, exercise, and so on. Here's what I found most helpful:

(1) Stretching. In particular, this stretch: New stretch for plantar fasciitis (http://www.urmc.rochester.edu/pr/news/story.cfm?id=1275)

(2) Heel inserts. Not custom orthodics, but simple $25 heel inserts. Here's where I got mine: http://www.heel-that-pain.com/. Worked for me! (There's also plenty of free info on that site.)

Now I have zero plantar fasciitis. (But I still use those heel inserts.)

Although I have not read it myself, I suggest taking a look at a new book by Jim Johnson (a physical therapist) "The 5-Minute Plantar Fasciitis Solution". I've read other books by him; what I like is that he attempts to recommend treatments based totally upon evidence, not just anecdotal reports. Were I to have a relapse I would immediately get his book.

[sunrise]

Stingray,

I would strongly recommend the DVD sold by http://www.heelingsolutions.com.

That will help you discover why you got this problem in the first place, and also offer relatively inexpensive remedies that you can use at home. Getting good shoes is essential, but from my personal experience, getting custom made orthotics was detrimental and also very expensive. After suffering from PF for a year, my situation improved rapidly within a few weeks of implementing the program prescribed in this DVD.

Good luck!

Sunrise

[palomayombe]

I have a propensity toward plantar fasciatis. My solution is the Double Prostretcht booth featured here:

http://estore.websitepros.com/1822768/-strse-Stretching/Categories.bok

I'm sure it will help you.

[stingray]

Thanks for the great advice. My physical therapists recommended some stretches that I need to practice more regularly. I tried the new stretch and it felt good. I have also considered getting a boot to stretch my foot at night. I would like to try some running again, but I'm not sure if I should. I be on my feet a lot anyway, so I am not sure that running is going to make that much of a difference.

[monty]

Hey All,

Take a golf ball and roll your foot over a few times a day for a couple minutes, this will increase blood flow to the injured area, This has worked for me and I have logged over 60,000 miles running on my skinny legs, I have had every injury known to man. The best thing for most injuries is rest and cross training. For me it is cycling since cycling mimics running, rowing is great especially if you do sprints.
Granted I only run about three days a week now that I am older and wiser and have accomplished all I can with running.
Now I want to look like Bruce Lee or Golf Nut.

Monty

[Doc Al]

My solution is the Double Prostretcht booth featured here:

I have a ProStretch (the single version) which I use every morning without fail as part of my "get out of bed" mini routine. I highly recommend it.

I've also used a golf ball as monty described. It works great to warm up and stretch the fascia, much better than the "foot roller" that I had bought for the same purpose.