I got custom orthotics made for my PF and wear them exclusively in my running shoes when I run. I don't find that they fit well into most non-running/non-athletic shoes, unless you can take the original shoe insert out. Often however, I find that even after taking the insert out, the shoes are too tight with the orthotics in. Using the orthotics helped the PF tremendously, but I still had to be very careful in choosing the non-running day-to-day shoes I wear.
I'm sort of in the same boat here... Quit running for 4 years because PF was making it miserable, now starting up again and it's right where it was when I stopped. Stretching, icing, and going to see a PT. Also using a golf ball under my foot. My question is: how hard should I go with the golf ball? I feel like I'm really digging in and it makes my PF quite sore after - is this what I'm aiming to do, or should I go gentler? It's definitely a different sore from the injury - feels like I stretched out or worked out so not as much of a "bad" pain but still... it makes it considerably more sore.
Switched to some minimalist shoes (Nike Kiger) and mine is close to gone (after 2 years of dealing with it)
I may have found a very simple way to cure plantar problems.
the tightness in your foot originates for your calf. and pulls from there.
a few weeks ago i had a big race and 3 days before the race i was struck by planter faciatis, i messed around with a lacross ball on my foot by rolling it but it didnt help. so i went to my calf and started feeling for knots and couldnt find any on the big part of my calf, so i preceded down to my Achilles tendon.... i was trying to do ART on myself. so i dorsiflexed my foot and then went the other direction while doing ART on my achelies tendon. i could feel 3 knots as i worked up and down my achelis tendon. i could feel te knot running under my thumb everytime i dorsiflexd my foot. i did that for 2 days and it was gone completely. hope you understand what i said. here is a picture depictin what i did
just grasp your ankle with 2 hands and use a thumb on your achlies tendon.
THIS IS A GREAT EXample.
tenkrunner wrote:
Switched to some minimalist shoes (Nike Kiger) and mine is close to gone (after 2 years of dealing with it)
this. I've posted it many times but the only thing that healed my PF was the introduction of long barefoot walks and the incorporation of a few miles of barefoot running a week. Wear more minimal shoes on the other days. Throw your orthotics out.
Long story short...orthotics just made my feet weak. The trick to curing this is to make your feet stronger. Of course the doctors will tell you to not walk barefoot, buy orthotics, etc but that only treats the SYMPTOMS not the CAUSE which most likely are weak feet, tight calves.
For em it was switching to running in racing flats with Dr. Scholls orthodics, along with lots of calf stretching and using a Dorsal PF night splint.