plantar fasciitis: when does it go away?

Sorry, to elaborate, on a scale of 1-10 the ache was around a 6 or 7: very sore when I started running, then lessening as I warmed up. By the end of my run it was manageable.

The first few steps out of bed the next day were always exciting, if you get my drift.

The sensation was essentially the feeling of a tootache in the arch: nagging, aggravating and nearly ever-present.

Today, it's down to maybe 0.5-1 if at all. MUCH reduced, but I am still awaiting the end of this day so I can try walking some distance tomorrow.

PF is a real bugger.

I'd be eager to here from runners who ran through it.

Can you literally run it out?

Go USA.

I am getting more frustrated.

I had a great running week last week.

Yesterday i did my first interval session in awhile, 3x1200. And of course that was a mistake. PF is back in a big way.

It seems to me that my PF never really went away. It just dies down a bit and then as soon as the volume or intensity rises again, it comes right back. So in periods when it feels ok, it is not really in the process of being cured.

I have one friend (a 2:35 marathon guy) who took one full year off from running due to PF, and he didn't correct anything at all in his footgear. When he started again, it has been fine since. But i can't afford that option; i'm too old to take a year off. I need to continue my progress.

The cortisone option is starting to become more of reality.

I've never thought that training in flats is a very good idea for most people. Certainly not for me, at least.I used to run in the Pegasus during the late 80s, too.

Apart from orthotics, which helped me, so did Mueller balm; mix the hot stuff with the mild stuff (the hot stuff is too hot, for me at least). It's not a long-term fix, like orthotics are, but it's good for mild pain.

gonzo wrote:

Sorry, to elaborate, on a scale of 1-10 the ache was around a 6 or 7: very sore when I started running, then lessening as I warmed up. By the end of my run it was manageable.

The first few steps out of bed the next day were always exciting, if you get my drift.

The sensation was essentially the feeling of a tootache in the arch: nagging, aggravating and nearly ever-present.

Today, it's down to maybe 0.5-1 if at all. MUCH reduced, but I am still awaiting the end of this day so I can try walking some distance tomorrow.

PF is a real bugger.

I'd be eager to here from runners who ran through it.

Can you literally run it out?

Go USA.

i ran on it for 3 months where in the morning i wasn't able to walk, i got a stress fracture on the outside of my foot from over compensating but when i took the 6 weeks off and just did cross training it was still there a bit...it wasnt till i changed to a higher arch runner like the 2012 ascis range that it went away and only took a week. app it comes on from tight calves and started along my 1st metatarsal bfore moving into the usual spot.

UPDATE re Cortisone et al:

I did 30:00 of pool running on Thursday @ PT which turned out to be embarrassing as I got hamstring cramps while using the bungee cords the therapist attached to my ankles.

We switched to the belt-attached model after than and I had no problems. The foot felt fine. Interestingly they had me do my stretches IN the water. (?)

Friday (yesterday) I had my prostate biopsy (EIGHT samples...ouch!) and am directed to do no

strenuous stuff for 2-3 days to avoid causing excess bleeing from the urinary tract; I'm happy I painted my deck on Thursday after therapy! I used the golf ball for 10-15 minutes underfoot last PM, dull achey sensation again, but not the sharp pains I had pre-cortisone.

This AM I took my dog for a very slow paced 3/4 mile AM walk, and noted that the dull ache in my arch has returned.

I stretched when I got back home and the sensation lessened.

How are the rest of you making out? I'm getting used to walking and NOT running...uh oh.

Hi my name is Carlton, and I have PF in my right foot. (like an AA meeting.)

I've had it for about 3 months. Usually pain in the morning, but I've been able to run fine. I try to massage it before I get out of bed (seems to help). I also use a frozen water bottle when I'm sitting at my desk at work. I use to wear flip flops a lot and I have since rarely worn them. I also try to wear shoes instead of going bare foot around the house.

I finally got orthotics about 3 weeks ago and the pain in my right foot is mostly gone. HOWEVER, now my left arch is hurting!!! I think the orthotic is too high/stiff for my left foot.

My unprofessional opinion is that arch support is the leading cause and cure for PF.

What have I done to deserve this?

Well, like the rest of we Plantar-Fasciitis-Not-so-Anonymous-Club members: you started running.

That was mistake #2.

Your first mistake: being born, also like the rest of us.

;)

Anyone ever just plain run through PF and get rid of it? I mean, grit the teeth and just grind away like a snowplow in February in the Mountains?

Someone posted that you can run it out, or run until the PF actually tears, then take 9 months off, and not have it again. The 2nd option seems a bit extreme, I admit.

I started wearing the orthotics again and so far (fingers crossed) things have been improving. With that said, i have also decreased my mileage. So it is hard to say.

Carlton, when i originally started with the orthotics, the other foot also started killing like crazy especially near the ball of the foot. That will go away with time. I would ease into usage of the orthotics ( i didn't ease into them the first time i started wearing them and it was a disaster).

I went back to the podiatrist and complained that i feel alot of pressure from the ortho on the arch of the foot with the PF. I wanted him to shave a bit off. He asked me to keep em as is for another month. So i am doing as told and so far so good. Though i haven't done any speedwork or anything longer than 90 minutes.

I'm continuing with the stretching and strengthening.

I currently use my orthotics in my standard support running shoes and was thinking about switching to neutral shoes since the support is redundant. Anyone have comments on that? Should i just stick with my usual pair or is there an advantage in switching?

Good luck to all fellow sufferers!

Buy Loco and Vitruvian. At least you'll pump up the New Hampshire economy a mite.

hey gonzo,

Regarding the snow plow comment: fortunately, my PF is only bad in the morning and sometimes during the day. I usually run in the evening or on my treadmill at night. So by the end of the day it has stretched out and feels OK. Knock on wood, no problems yet while running. I think the running actually helps a bit. I sometimes feel a little tug early in my runs, but I just wait a minute (while running) and it has always gone away. BTW, I use to be fast, but now most of my runs are about 1 hour at 8:00 to 8:30 pace. I'm getting ready for a half iron man. I want to add speed work, but I've been hesitant because of the PF, plus, this is my first half iron man so I'm just trying to finish, set the bar low, so I can PR next year!

Also, I don't run in my orthotics. I only wear them in my everyday shoes. I have a fairly neutral gait, only slight pronation. I have usually run in semi-stability shoes if that makes any sense. I think, don't know, but think my PF is partially from wearing flip flops too much.

More about my PF case, the podiatrist gave me a stretching boot that I wear in the evening for a half hour. Luckily my insurance covered both the orthotics and the stretching boot. I can get orthos every 2 years and the insurance will cover it.

I've lurking on this thread for a month or two and thought I would finally chime in. I hope my comments are helpful to any sufferers out there.

-Carlton

One more thing, a friend of mine who is now a doctor recommends skipping the podiatrist route (he thinks they aren't real doctors) and going with a Pedorthist

http://www.reference.com/browse/wiki/Pedorthist

About 10 years ago, before my friend was a doctor, he had a heel spur (advanced stage of PF from what I understand). A reject surgeon/podiatrist recommended that he have surgery to fix the heel spur. For five years after the surgery, my friend could barely walk, and definitely couldn't run. Then in med school he found out about Pedorthists. I guess pedorthists will custom make shoes for you. My buddy, who likes expensive things, forked over the money and now has customer shoes. BUT, here's the kicker, he can run again.

I talked to my buddy right after I had my orthotics made about his foot situation. I figure I'll give the orthotics a try for a few months and then try out the Pedorthist if things haven't gotten better.

Hope this helps.

duro wrote:

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.

Quick update. Barefoot running WAS working really well. I re-aggravated an ankle injury (sprained it a while back and rolled it a long time ago) from running too much, too soon, and too fast barefoot. Tried running through that for a while, but the combination of PF and the ankle injury was too much. All I'm doing right now is pool running, and occasionally biking (machine) and using the elliptical until the ankle pain goes away. Man, I'd give anything to run without pain right now. :(

3 miles up and down hills.

I cheated today and ran 1x1 telephone pole to the next telephone pole, walked a bit, ran 2 telephone poles, walked a bit, then 3, then 4, then 5.

Foot doesn't feel too bad today. This was a sort of rudimentary low-scale interval workout. I HAD to run after watching the marathon and womens' 4x400.

I must say that gonzo's cortisone experience is not encouraging me to take that plunge.

I was pain free for almost a week. Been wearing orthos in running shoes and my casual shoes. But I wore flip flops today for 6 hours and I swear to god the pain returned. Is that a coincidence or can it be that simple?

Nonetheless I went for a run and felt the discomfort but it wasn't a killer. Since taking off the flips flops I am feeling better. I can't believe this is that straightforward but I am now operating under the working assumption that flipflops - evil, orthos in shoes - good.

I'm told it CAN be that simple: Before my pool therapy I was advised to get some sandals as they don't allow sneakers or running shoes in the pool area (slipping, insurance liability etc).

I've worn the sandals I got for a few days at home, the dull ache returned, too in that time frame, I just realized. It may be that easy: don't go barefoot nor wear flip flops/sandals until your PF has had a stake driven throught its' heart.

Minimalist shoes are completely off my list. It's all trainers from now on.

I think it could be that simple. My podiatrist said to stay away from flip flops and barefeet. Check out the wiki on PF, "It is sometimes known as "flip-flop disease" among US podiatrists. "

http://en.wikipedia.org/wiki/Plantar_fasciitis

My PF originally flared up after wearing flip flops a lot on my vacation back in June.

After my run last night on the treadmill while watching the marathon, I had some soreness in my right arch (original PF arch), but today's it's been pretty good. I made sure to use the stretching boot last night and took a prescription anti-inflammatory.

-Carlton

I have a question about the tennis ball massage. I know people here have said to do it as much as possible but is it possible to overdo it? I've been using it a lot and for at least the first few minutes it's helpful but then it starts to feel rather painful.

adny wrote:

I have a question about the tennis ball massage. I know people here have said to do it as much as possible but is it possible to overdo it? I've been using it a lot and for at least the first few minutes it's helpful but then it starts to feel rather painful.

My PF pain is in the middle of the heel.

But i massage the fascia that runs along the arch all the way to the ball of the feet. That is where i really work with the golfball. I don't really work the spot where the pain is. My unprofessional understanding is that all this stuff is connected, and that by massaging the fascia i am relieving its tension thereby hopefully relieving the pain that occurs in the heel area.