Yesterday I did 3 miles (easy pace -> tempo pace), then a mile cooldown, all barefoot on a rubber indoor track. Foot feels great, hardly feels bruised at all anymore and no pain this morning when I got out of bed. My calves/soleus muscles are really sore, and my feet have a few blisters though.
WHY DID YOU RUN BAREFOOT ON A RUBBER INDOOR TRACK FOR 3 MILES?
Why?
: O
I've ran barefoot on indoor tracks. It's no different than running barefoot on outdoor tracks or on grass (as long as you're on a GOOD indoor track!).
duro, I'm glad that the barefoot running is helping you rehab. Just remember you can't always run barefoot!
Also, getting back to the young runner with the weak arches: would it be beneficial for him to wear a strassburg sock (or two) at night to stretch out his arches, or is it only recommended when your arches are actually irritated?
X-C Maven wrote:
WHY DID YOU RUN BAREFOOT ON A RUBBER INDOOR TRACK FOR 3 MILES?
Why?
: O
Because it's either that or train outside in 95 degree heat with 80% humidity, and it's better than a treadmill. It's also a really soft surface. I know I can't always run barefoot, I have several pairs of flats to wear when I get back to normal training.
My update:
Got rid of the f-ing orthotics.
Started with heel cups -- pain was less pronounced.
(how come no one on this thread has mentioned these heel cups?)
Ran the past 5 days with tolerable pain/discomfort.
Pain is now only in the heel.
I am icing, stretching, and using the golf ball.
problem for all of us is that we are trying various thing simultaneously. So it is hard to know, for example, if the heel cups were actually helpful, or if my improvement is mostly due to my more diligent stretching.
I have an appointment today with a masseuse who is going
to beat the crap out of my foot and calves for an hour.
My PT observed, and I can partially hear AND feel, this sort of 'krinkly' or 'crunchy' sound when she massages my arch/PF after the ultrasound.
I have learned to feel for it when I rub the arch. The past 3 days I decided to REALLY push the golf ball thing. I've had success with eliminating that 'crunch' sound/sensation when I rub the thing underfoot for a half hour or more, I've walked 3.6 miles this AM (they still won't let me run) and am supposed to be at 4 miles by then end of next week. Usually, it's when I am the computer or watching TV, but tomorrow I'm bringing the golf ball and a towel to work and will do it under my desk all day off and on if necessary. It still aches, but it's not as severe.
The podiatrist seems anally retentive and overly fixated on getting the inflammation out before he'd apply any cortisone. Others have obtained cortisone shots on their first visits from other podiatrists. This is galling.
My appointment with him is 2 weeks from tomorrow. I am endeavoring tomorrow to get it moved up so I can get the injection sooner. Other than improving my dorsiflexion and getting a sore achilles from over stretching, all the PT hasn't done a damned thing.
I just want to get two races in September under my belt: a 5k and a 4-mile leg in a relay race which is an annual tradition, and is a major weekend vacation for me. After that, I'll toss off the rest of this year and this coming winter to rehab the sh*t out of it if that's what it takes.
I WAS going to get acupuncture, but if the golf ball and cortisone gets me back running, I'll drop it: $125 for an initial visit! Ouch.
I'll give up racing beyond 10K distance if necessary. This PF is a huge pain in the ass.
Yes, the krinkly feel and sound is there throughout the arch, ball of the foot, and heel. You have to really go at it with the golf ball and it does go away. I have been at it for hours over the past couple weeks, nonstop thru the work day at my desk. Plus I had this massive female masseuse beating me up today. The krinkly stuff is all gone now. But I still have an ache in my heel if you jab it with your thumb. I have no pain walking around. Running is not painful, just uncomfortable. I ice it afterwards.
At this point I am NOT going the cortisone route. I am under the impression from the posts here, and correct me if I'm wrong, that ppl get the shot if either the PF pain is horrible or if they have an imminent race. But this is not the case for me.
Good luck to all fellow sufferers. And continue with the updates!!!
Any success stories with heel cups?
You got some great advice here, this is letsrun at its best!
For me the boot really helped and rolling a tennis ball around during the day. But the larger problem for me is hyper tightness from my calf//achilles/plantar and shin that I just chose to ignore for 15+ yrs (maybe really 30 yrs). My podiatrist sent me to an ART guy and I have been working on being discipline on stretching and it seems to help.
But for plantar specifically the boot (or sock) at night really helped me. Orthodics seem to make it worst but I'm using some other inserts now.
I wouldn't rule out quartizone shots though either.
good luck
I'm 27 and have been running since high school. I've ran everything between 800m and marathons. Last year was possibly my best year of running, setting PR's in the half and 5K.
Late last year, I switched to the lightweight New Balance 902 (usually I opt for a cushioned pair of NB). A few months later, I suddenly developed plantar fasciitis for the first time. I battled the injury for about 6 months. During that time, I sporadically took time off, dramatically reduced my mileage, iced and stretched, and woke up in pain every morning.
What finally cured it for me (well I'm now at 90%) was a pair of PowerStep Pinnacle insoles that a NB specialty store here in Austin (Karavel) recommended along and intense stretching 3-4 times a day. I also switched back to the NB 1060 (NB 830's have also worked for me in the past).
Within the last 5 weeks, I have gone from constant pain and a measly 10 miles per week to my regular summer average of 20-30 per week.
For years, I've used Spenco arch support insoles and recommended them to everyone but the PowerStep Pinnacles make a huge difference and while a little bulky, I can still run just as fast during track workouts. I have my first test this fall with a couple of 10K's but my goal is to return to where I was prior to the injury by early next year.
Wearing the right shoe and insoles are crucial but you also need to maintain a positive mindset and be sure to stretch throughout the day. What works best for me is lunges and rolling your foot over a 20 oz. glass bottle when sitting down. Stay away from anti-inflammatories. Good luck.
Well I can FINALLY report some progress, primarily due to 2 things:
1. rolling the golfball underfoot at night for up to a 1/2 hour RELENTLESSLY
2. obtaining a PROSTRETCH
Today my PT advised that the inflammation, or 'crunchy' sounding/feeling experienced when she massages my arch, has disappeared. Hosannah!
Over the weekend I was darn near Bill-Gates-fixated on doing the golfball. I have learned what to feel for afterwards, I had felt none & experienced a surge of what now appears to be justified optimism.
After a 4-mile walk (no, I still am not allowed to run yet) I used the golfball and had maybe 10-15 seconds of PF pain, after which I literally worked it out.
We discussed what the podiatrist who's running this whole show will do re cortisone. She, the PT, cautioned me that he may decide to just let me continue using the golfball, PROSTRETCH and all these damned stretching exercises she's proscribed thus far.
She still seems to feel that my stiff hip, and now slightly less short leg, are issues as well which contribute to it all. I'm doing 7 different stretches of one type or another.
I just want to get back to running.
Gonzo, good to hear the progress.
I am also happy to report that my pain is totally manageable now.
I ran 60 miles this past week, mostly pain free.
Some discomfort that forced me to finish a planned 15 miler at 11 miles.
I have done all easy miles, no tempo or strides.
I am using the golfball, some icing, and stretching.
I got rid of the orthotic.
But when i say i use the golfball, i don't mean for a half hour. I mean, like, for almost the entire day!! I do it while i am the computer at work all day!
Just roll it around everywhere, heel, arch, ball of the foot. It feels so damn good!!
Glad to hear some folks are having improvement. I battled this for most of last year. I've been putting in consistant 50 mile weeks w/o issue. However I haven't done a tempo or track work out yet. To be honest I'm scared to try. I know in Aug. I'll start doing some more up tempo stuff and that is where I'll know if I can have a good Fall or if I'll be back on IR.
My experience with cortisone for PF was that it provided a very very temporary period of relief, like 4-5 days. I have had cortizone to help with a knee problem and it was G R E A T, really really helped me keep training.
PF is an insidious disease/condition. Again I say, as runners we should forget cancer, have a Race for the Cure for PF!
the cure is here:
djäveln wrote:
the cure is here:
http://www.youtube.com/watch?v=GOR4azkYBC4
It doesn't sound like much of a "cure" to me.
http://www.aafp.org/afp/20030701/tips/4.htmlhttp://www.heel-that-pain.com/other_treatments/eswt.phphttp://findarticles.com/p/articles/mi_m0689/is_12_51/ai_95356461http://orthopedics.about.com/od/footankle/i/shockwave.htmshock wave therapy is a safe treatment alternative to surgery.
above from the last link. low-energy multi-treatments are not as effective as single high-energy doses.
of course the heel insert folks are going to dismiss it!
What happened to the guy who was running a marathon sson after the cortizone shot?
Anyway, my update:
Ran 70 miles last week including a 15 miler.
Very very pleased.
No pain per se, just discomfort -- and even that comes and goes. I am not cured, but i feel that i have improved alot.
However, given some of the commentary on this thread, i shouldn't be so complacent about it as it can arise again.
Not sure why, but i have more pain on the tendon that starts on the outer ankle and goes up, it is tender there. However after 10 minutes of running it is gone.
Anyone know what that is? I have a feeling it is a result of the orthotic that i tried (but have since chucked out, they really were horrible).
So, i have been stretching and rolling the golf ball. Not much icing anymore. I wear the silicone heel pads. My improvement started the day i started wearing them. however i am not sure if that is the reason for my improvement since i am doing so many things at the same time!
I've had it for 20 years now. I have orthotics made by a sports medicine podiatrist that hold up the arch really well. I wear them all the time (walking and running). I never go barefoot; around the house I wear Tevas (which, unlike flip flops, have some arch support).
For me PF flaring up always is an overuse injury, and I can prevent it if I train intelligently and don't push it. (Though I don't always train intelligently and do push it.)
These are the orthotics I have, though I have a few adjustments specifically for my feet.
When it flares up, do you have pain or discomfort?
Any updates from people?
I had a bit of a setback.
No bad pain, but an increase in discomfort.
I had thought that the whole thing was going away
but i guess i was wrong. Dang!
I do have pain, right in the middle of the foot. But now it's always due to serious overuse or walking barefoot--dumb stuff I could avoid. Before it would come and go with little control. So now I have some control.