'The reason absurd crap like rolling a golf ball under your foot or walking on pebbles works is because you're actively fighting against what your brain'
I'm actively fighting against my brain trying to read the crap you wrote
The plantar has partially healed with scar tissue which is what the golf balls or pebbles is working on. As for your brain maybe yours works against your body, the rest of us do ok
how bout this bud wrote:
This is the funny thing about lots of injuries, etc. I was running in a firm trainer and got pf. I need the most flexible shoes to avoid getting pf. I can ball my shoes up into a ball. If the shoe isn't flexible my pf flares up almost immediately.
This. Since going to light flexible trainers and lightweight custom orthotics, I've been injury free or let's say my pf has not returned in over 2 years. When not running, I will wear sandals w/arch support around the house and light flexible shoes w/some arch support during other activities. I only wear the custom orthotics in my running shoes.
Wow, some good advice here. Thanks guys. I won't be trying the Vibrams.
My running routine is generally a five mile jog, followed by 3 miles of steep hiking. Ukathletics, I do the calf stretches hanging off a bench or sidewalk before and lately, during my runs.
I have a lot working against me. I'm more or less of a football player's physique (less nowadays, lol). I have tight calves and tendons. FLAT over-pronating feet and I heel strike like a mofo. Have ruptured left achilles and it's a little longer and stronger now after operation years back. I'm trying hard to change some of the issues though. Necessity is a bitch.
Wish I could get away from the dress shoes but I can't even get away from the ties. Know what I mean?
Running shoes are Asics Kayano 17 with the green superfeet. My podiatrist recommended stiff insoles and said the custom orthotics I had were too old and flexible.
I have a pair of Puma Fass 500 which I never use. Maybe I should try them. Don't know about minimal, but they are flat. Don't care about speed so much. I'm not competing against anything but weight gain and bad health.
I think the scar tissue theory is sound so I'll take the advice given. It probably explains partly why the pain never left. I do roll my feet on a frozen water bottle after every run and I do the golf and tennis balls too. I came across a nice video where you dig your thumbs into the big-toe knuckle while pulling back on the toe. Tried it and it's a good stretch.
If I didn't respond to you directly, know that I read your post and appreciate the advice.
BTW, aside from pain, what is the most serious damage that PF can cause? I don't see much aside from the annoyance.
Run with it for a few years and every step will become like stepping on a bee. I had to take off 6 months to get over it last year, and did incorporate vibrams into my early recovery, which absolutely helped strengthen my feet and eliminate the residual pain. Unfortunately, my Achilles can't take running in vibrams for more than about 3 miles, so after 4 months, I dropped barefoot running altogether.
4 months later I'm running in light weight trainers and am back to 40 mpw with no pf.
Chronic tension on the plantar fascia, by process called Wolfe's Law, can cause remodeling of the calcaneus and cause a spur. This can be a long term issue. Really, you should commit to a trial of Graston. Usually works great if you do the stretching and wear the Strassburg sock. Graston will break up scar tissue and cause controlled microtrauma which will bring more inflammatory fluid to the area so it can begin to heal. It is a conservative way to achieve the same thing that the ultrasonic pulses podiatrists are using now (requires anaesthesia), and TPP.
While you need to support your arch with the PF being acute, long term you do need to transition into something flexible and not supportive. We aren't born with feet we aren't supposed to have. They may not be as supportive as our needs because let them get weak by wearing shoes that are too supportive. As a kid I had flat feet until I got some Chuck Taylor shoes with no support. By the time those shoes wore out my arch came back. Just a thought.
voiceofreason wrote:
Chronic tension on the plantar fascia, by process called Wolfe's Law, can cause remodeling of the calcaneus and cause a spur. This can be a long term issue. Really, you should commit to a trial of Graston. Usually works great if you do the stretching and wear the Strassburg sock. Graston will break up scar tissue and cause controlled microtrauma which will bring more inflammatory fluid to the area so it can begin to heal. It is a conservative way to achieve the same thing that the ultrasonic pulses podiatrists are using now (requires anaesthesia), and TPP.
While you need to support your arch with the PF being acute, long term you do need to transition into something flexible and not supportive. We aren't born with feet we aren't supposed to have. They may not be as supportive as our needs because let them get weak by wearing shoes that are too supportive. As a kid I had flat feet until I got some Chuck Taylor shoes with no support. By the time those shoes wore out my arch came back. Just a thought.
Voiceofreason, I'd already googled GT and found a practitioner nearby. I'm definitely going to try it and the Strassburg sock. I was already searching for a night splint but the sock looks to be more comfortable and much cheaper.
I'd say the PF pain level is a 5 out of 10 at it's worst right (maybe a six when I hop out of bed). I'm trying to backtrack it before it gets worse. Definitely don't want the "bee sting".
First thing my podiatrist did was foot xray for stress fractures. It showed the beginning of a bone spur but noting out of the ordinary - given my age and level of activity. I was a big surprised when he said I needed stiffer insoles... in my mind, I thought the opposite.
To the poster who inferred that it's a mental condition. I guess all pain is mental but the stimuli is definitely outside of my brain and down in my foot. It's also very predictable with certain activities and at certain times of day.
I have a two foot long Brookstone massager with adjustable knobs. Feels like it weighs about 10 lbs and has a seriously strong sine-wave pulse setting. Lately I've been putting it right on the heel pain and after the initial yelp, it feels great and seems to be doing some good. Glad I didn't give it away as I had planned. Hopefully it's helping to break up the scar tissue.
Damn hippies. plantar fasciitis is not caused by emotional issues or a lack of oxygen flow. What a load of sh*t.
Here are a couple of articles that should help with your injury. For the best results, I suggest finding a highly qualified fascial therapist who has experience with running injuries such as PF. I find that the pain cycle is broken within 2-4 sessions. I haven't treated a PF case that took longer. Although it may take a few more weeks before you're ready to run.
http://tao-fit.com/self-treatment-for-plantar-fasciitis
http://tao-fit.com/10-steps-to-recovery-from-your-running-injury-and-becoming-a-better-runner
Good luck. Let me know if you have any questions.
Jesse James
If I were you I would go with the Vibrams. They will help you get over your PF and every other injury you will ever get your whole life. They are the KEY to success.
I've been wearing VFF for a good 6 months now and I can say that it has cleared up my back problems (It used to be painful to walk at all!) and my PF has been so mild (it was very bad before when I was wearing normal shoes), I have not needed any treatment. I guess you need to learn to walk properly in VFF.
Consciously make sure your foot flexes naturally.
If you are standing still find a kerb to do heel drop stretching or a nice rock or thin log to massage the affected area.
Always heel drop when travelling on escalators.
I don't run in mine but I do a fair amount of hiking and city walking in them. I am lucky enough to be able to get away with KSO Trek (the all black suede ones) for work :)
For PF you should try Airosti. It's a natural approach to healing PF. Usually only requires a few visits. I've had great success with it. Recommended it to a friend that had both feet in boots and was on crutches bc her PF was so bad. After 1 week she was walking without the boots are crutches. It's amazing