plantar fasciitis: when does it go away?

This thread is turning out to be awesome!

The consensus seems to be that cortizone is key.

However, i also am getting an underlying tone from some people (and one PT that i spoke to) that cortizone should wait and should be a last-ditch effort.

Why is that? What is the downside with cortizone?

Why NOT go straight to the ortho and insist on a shot?

I am a collegiate runner, and I will tell you there are some things that I have done to my heel to provoke the plantar fasciitis. First, I am an avid, die-hard sandal wearer, the king of not stretching regularly and also I wear throw-back shoes with little - to no - support. With my brilliance aside, when I go to put on my running shoes, which are usually the most expensive thing I buy, as of late, I feel the plantar and wonder if it is the shoes right away.

In my case, it is not the shoes. I have been competing for 10 years and never have I had this issue. It is just my daily habits I refuse to give up.

Now in other cases, it may be the shoes. Make sure you are seeing someone who KNOWS THEIR SHOES. Also, it's as simple as a Google.com search to find out more about how to cure it. Mine was unbearable; terrible in the morning. This is because the foot will tighten over night, so when you go to wake up it may take a few hours for the pain to subside.

Anyway, what I have done is take a frozen water bottle (on the ground) and roll it under my foot and use a golf ball (on the ground) and do the same. DO IT HARD, DON'T BE A WIMP (haha).

PEACE

It may seem counter-intuitive but I think wearing sandals with extra-low heels and no heel strap (Birkenstock or similar) is one of the absolute best things you can do for strengthening your feet, lengthening your achilles and calves, and getting rid of plantar permanently. When I first started wearing sandals to strengthen my feet, at the suggestion of a sports orthopedic, I hated them because me feet were too weak to hold them on my feet. I kept walking out of them. Without the heel strap, your toes have to constantly "crunch" to keep them from falling off. After a short time, my feet were much stronger and the plantar faded out and never came back, after 10 years of BAD plantar. Seriously, get the cortisone and orthotics if you want to, but FIX THE PROBLEM by restoring full range of motion in the back of your lower leg (calves and achilles) and strengthen your feet. That's it, I'm done posting on this thread - e-mail me if you want to. I've got no agenda and I'm not selling anything, just trying to help some guys get rid of this terrible and very common condition.

I had a cortizone shot. It did nothing. I mentioned the custom made orthotics and that has worked. I can tell you that Active Release Technique works too. I have used the Straussburg Sock and still use it at night. The combination of all three has allowed me to drop my times from 10 minutes per mile to 7:30 minutes per mile (for 6) in one month. I am on my way to a 38 for 10K.

Just to reiterate, standing/rolling around on soft, compression softballs (which stretches your plantar fascias) provides IMMEDIATE relief for me. Do it at night before bed and in the morning right when you get out of bed for 2-3 minutes. A few weeks ago I had pain in my left heel every morning and in the beginning of my runs. I could feel with my hands that the plantar fascia in my left foot was much tighter than my right foot. Stretching it definitely helps and seems to stop it from tugging on the attachment point at the heel. Also, ice regularly, keep your calve stretched, and work on strengthening your feet. That's all I've got.

fishnbrew has part of the answer. Definitely wear the Birks whenever possible. For running, get custom soft orthotics and put them in racing flats. That too may seem counterintuitive but it works. We are not made to run in high heels. I struggled with PF for two years, started training in flats after being convinced by the logic of minimalism, and the PF cleared up. Best shoe I've found yet is the Hyperspeed II. Low heel but plenty of cushion.

Does everyone agree that running through this is the best option? Why is that so?

Podiatrist.

Sock.

I got this "condition" suddenly -- and it was painful as hell. Since that fateful day, i have been icing it regularly, stretching, and doing those toe crunches someone mentioned, and the condition has improved but that nasty feeling is still there. And i have been running singles at an easy pace (the day after i got it i did a double but i realized that was stupid). At the start of my runs now i have that throbbing but not painful sensation in my heel/arch. But after around 20-30 minutes it kind of goes away.

I went to an orthopedist and begged him for cortizone (due to the prompting of letsrun members). But he didn't give in -- instead he referred me to a podiatrist. I have an appointment tomorrow with a podiatrist to fit orthodics. This whole thing is weird because i didnt really change my routine in any way other than a gradual increase in my mileage. I really like my running shoes. I guess with orthodics i can use any shoe and not the stability type that i currently have.

Another good article from the revised New England Runner website.

http://nerunner.com/ME2/dirmod.asp?sid=46CF6C7278B04C639264DF5D6E51A4CB&nm=&type=MultiPublishing&mod=PublishingTitles&mid=6EECC0FE471F4CA995CE2A3E9A8E4207&tier=4&id=48BC70E49A5B4776AF8011761C066CE4

I tried twice to run through it. When I first got it severe, it was December 2007. I ran through it and it sort of went away. The next time was in March 2008 and I suffered so much, I had to stop running for 2 weeks. I think you should (my opinion) contact your podiatrist and talk to him.

Podiatrist love those orthodics $350 per pair, sure they get a nice piece of that action.

Stand on one foot on this spongy rubber pad. Stand on your BAD foot, then turn your torso outward.

Burn, baby, burn.

WOW.

Ez10Miler wrote:

Podiatrist love those orthodics $350 per pair, sure they get a nice piece of that action.

who gives a shit you idiot, if it works.

Yes, with orthotics you can use with any shoe. The pain will not go away overnight. I have had them for one month and slowly day by day, it does go away. I had to break them in hour sections. 2 hours first day, 4 hours the next and so on. I did not get to run in them until day 5. So far, after one month, no PF.

You can only have 2 shots in your lifetime in one area. More can crystalize the bone.

Remember to stretch after and before running. If you don't the orthodics will stop working. Remember your problem is probably is high arches and tight hamstrings calves and achilles tendon. My orthodics worked for 2 years, but I did not stretch.

Agreed. Stretching is a must. I use the Straussburg Sock to stretch both at night. I do agree, no stretching and you have the save problem.

Agreed. Stretching is a must. I use the Straussburg Sock to stretch both at night. I do agree, no stretching and you have the save problem.