I've had it for about 3months. It isn't terribly painful, but annoying and altering my stride. I've been rolling my foot with frozen water bottle, stretching my Achilles. I have no health insurance, so doctor is out of the question.
Do you know any other tricks to rehab this?
Took me a year to get rid of it in my right foot a few years ago. Currently fighting it in my right foot.
For me I roll hard with a golf ball to break up the scar tissue. When I get up, before I run, after I run, before bed and any other time it starts to get tight.
I also sleep with the Straussburg Sock sometimes, but I really hate that thing.
Others have posted some exercises like pulling a towel on the floor by scrunching your toes or stretching it against a wall.
http://www.letsrun.com/forum/process_search.php?search=plantar&search_time=0
stretch your foot like this
http://www.aafp.org/afp/2005/1201/p2237.html#afp20051201p2237-f1
a lot
get a night splint
get a home stim kit
What kind of stim should you do for PF? Calf muscles? Arch?
i do arch, heel and achilles. just focus on where it hurts
I wore a boot when I slept. By far the most helpful thing I did to get rid of it.
There are PT exercises that you can do to strengthen the tendons around the PF. I didn't know about them when I had it, but others I've talked to said that the exercises were the thing that really did the trick. Might need to go to a physical therapist to find out what the most helpful exercises are.
Take the homeopathic remedy Rus Tox strength 200c.
Please thank me when this clears up the problem.
Big Stick.
I had it twice.
Two things: 1) strengthen the bottom of the foot with toe crawls and 2) stretch at least 4 times/day (morning, noon, dinner, before bed) by sitting on my heels (squatting) while on my tip toes (if that makes sense); rock side to side and forward and backward (the full range of motion).
Whenever I feel a twinge, I do my toe crawls and stretches--so far, so good for about 2 years now
I tried all the things that have been posted; this is what worked for me. Good luck!
Resting didn't help my PF much at all, so I just ran on it. I started doing a mile of barefoot running in grass every day after my runs. Also did the toe-scrunch with a towel exercise and massaged with a golf ball.
Orthotics for me. End of in injury, end of story.
I work at a sporting goods store and we specialize in running shoes. When customers come in with the same problem we usually suggest buying SuperFeet insoles. They cost about $35 to $40 dollars but last for a couple of years. They are designed to help people with plantar faciitis. www.superfeet.com
Stretching out my calves 3x a day worked for me. A fried swears by The Sock.
Had it in both feet for 4 months. The cure is anti-inflammatory. Take it for about 2 weeks, stretch your heel when you get out of bed, and mostly ignore it and it will cure.
Everything on here is great...At my store i strongly recommend the night splint or strausberg sock... The reason for this is that your foot heals at night in the wrong place for the 6-8 hrs when you sleep..So you tear the muscle in the morning when you wake up...Only makes it worse..Feel better
Didn't we just have a discussion about this the other day? Anyhow, I agree with all other posters. Especially about the orthotics and night splint, that did the trick for me.
its pretty simple. get a rigid arch insole. the brand 10seconds makes a really good one. and a new pair of shoes that are right for your arch type. do those two things plus stretching your calves, icing it, and massaging it with a golf ball should do the trick.
I tried everything that is posted and nothing worked until I went to a podiatrist who fitted me with custom orthotics. That was 6 pain free years ago. You might try that.
Strengthening the calf muscles with toe raises seemed to really help me over a period of a few weeks. Also, when you do the toe raises from an elevated surface you also will feel a stretch in the tendons of the foot.
steves10 wrote:
I tried everything that is posted and nothing worked until I went to a podiatrist who fitted me with custom orthotics. That was 6 pain free years ago. You might try that.
This will cure your problem forever. I'm talking 26 pain free years.
I changed shoes. Then I changed all of my casual/work shoes and my hiking shoes. I could feel the difference withing about two days. (the recovery to painfree running took longer)