Plantar Fasciitis-To rest or run?

Training Advice/Discussion

Page 2 of 2

1 2

Next Last

9 years ago 10/21/2014 11:09am EDT

re: david.macmillan@gordon.edu

david.macmillan@gordon.edu wrote:
I'm not a student at Gordon anymore. I graduated a long time ago....I just kept my e-mail. My heel feels fine in the morning. It only hurts after running and lingers for the day. My foot feels better when I walk around barefoot.

Then it is unlikely you have PF. Morning pain and stiffness after a few hours of inactivity is a hallmark of the injury. This is because your plantar aponeurosis begins repairing after inactivity, and resumption of activity reinjures the aponeurosis. This is why PF is a stubborn injury which is difficult to treat, and explains why the Strassburg sock works (it pulls your foot into dorsiflexion and extends the digits, so any repair to the aponeurosis occurs in the extended position). PF sufferers typically do not experience pain after running except in severe cases.

To be honest it could be many things, As I mention above, quite a few muscles originate from the tuberosity of the calcaneum - you may have injured one or more of them. The foot is wrapped more or lss top to toe in various tendons and ligaments, any one of which could be causing the problem. A podiatrist should be your next port of call.

9 years ago 10/21/2014 11:27am EDT

re: david.macmillan@gordon.edu

Sole brand insoles. Seriously!

Other options: CEP compression socks. Go to a specialty run store and get refitted for shoes, as it could be that your shoes no longer work for you.

Sole also makes an insole that is thin enough (the grey one) that can go in spikes.

9 years ago 10/21/2014 11:46am EDT

re: student

student wrote:
ESWT has evidence to back it up.

There also is "evidence" that a flying spaghetti monster created the universe and is controlling all our actions with a loving yet vengeful tentacle.

Link a reviewed, independent clinical study with a statistically significant number of subjects please, or you are just going to sound like a witch doctor.

9 years ago 10/21/2014 12:20pm EDT

re: You Are What You Is

You Are What You Is wrote:
student wrote:
ESWT has evidence to back it up.
There also is "evidence" that a flying spaghetti monster created the universe and is controlling all our actions with a loving yet vengeful tentacle.
Link a reviewed, independent clinical study with a statistically significant number of subjects please, or you are just going to sound like a witch doctor.

Haven't looked up the FDA approval around Spaghetti monsters...

http://www.fda.gov/MedicalDevices/ProductsandMedicalProcedures/DeviceApprovalsandClearances/Recently-ApprovedDevices/ucm078648.htm

9 years ago 10/21/2014 1:05pm EDT

re: david.macmillan@gordon.edu

my pf never seemed to subside much with rest and always reared it's ugly head after a break anyways. I just tried to manage and run but not a lot and not too intense. Mine usually was aggravated from hard running. A couple of easier runs seemed to heal it up rather than just not running at all for some reason.

9 years ago 12/31/2014 10:43am EST

re: my2cents

Last spring my PF was real bad. I could barely get out of bed in the morning. A teammate of mine lent me a PSC and it made the world of diff. I wore it each night and when running. I ended up buying myself a few pair.

http://pattstrap.com/psc-pronation-spring-control-p-34.html

Pronation / Spring Control ( PSC ) The PSC foot wrap is a totally new concept for treating planter fasciitis, chronic heel pain, excessive pronation, heel spur syndrome, and Shin Splints.

The Pronation / Spring Control ( PSC ) Foot/Ankle Positioning Strap helps to align the foot/ankle in the neutral position and assist in the treatment and prevention of related injuries. The PSC is a comfortable, non-adhesive foot wrap which allows for a softer heel strike and healthier gait.

9 years ago 12/31/2014 12:56pm EST

re: student

student wrote:
You Are What You Is wrote:
I case you're getting a little confused by all the anecdotes and wacky voodoo solutions (electroshock therapy lol), there is actually some real clinical science around how to treat PF:
http://well.blogs.nytimes.com/2014/09/15/heel-pain-treatment/
ESWT has evidence to back it up.
but yes for long term solution you must treat the underlying cause. i tell my patients 3 things;
1) treat the inflammation
-NSAIDs,ice
-if these dont work in 4-6 weeks, then possible injection
2)stretching
-this will prevent it from coming back
-equinus(tight calves) is compensated by pronation--most people have this.. so you need to do wall stretches EVERYDAY at least twice a day to loosen up your achilles
also stretch in the morning before you get out of bed
3) arch support
-if you have failed OTC arch support then orthoses may be warranted to control your foot throughout gait
-if you have tried OTC arch support or different shoes then those might be a cheaper place to start
90% of the time this is treated with conservative treatment. you must do all of these at the same time.. not separately. good luck!
good luck

As a podiatrist I treat PF all the time. What I learned in school and what I have come to know in my practice are two very different things. I've been treating runners for twenty years now and am I runner as well, who has also suffered from PF.

First off, I find arch support to be counterproductive to the treatment of PF and I encourage my patients to run in flats or any shoe with a small heel to toe drop and that is also quite flexible. So no arch support.

Second I also tell them to get off of their heels and try to run more on the forefoot. In addition if either of their legs are everted, I try to encourage them to train the leg/foot to be in a straight line pointing forward as they run. It's not easy to do this at first but within a month's time you can retrain your body to do this.

Although I am not normally a proponent of static stretching, I do find that stretching a few times throughout the day will help greatly. Especially in the morning when it hurts the worst.

9 years ago 12/31/2014 2:06pm EST

re: david.macmillan@gordon.edu

PF is one of those things you can run through. Trust me, time off doesn't always cure it. For some reason I could run just fine with it when I wore Newtons. If I ran in a heavy, stability shoe it always made it worse. It almost seemed if I ran it felt better for a bit afterwords and then would feel sore the next morning and if I didn't run no difference but would be sore all the time.

good luck. you'll find a way to deal with it.

9 years ago 12/31/2014 2:16pm EST

re: david.macmillan@gordon.edu

Resting is the second worst thing you can do for a chronic injury.

You should:

* stretch (20 minutes of aggregated low intensity stretching is preferable to short periods of high intensity stretching for making permanent changes in muscle/fascia length).

* strengthen. Eccentrics are the gold standard but google "heavy slow resistance training tendinosis" for an alternative perspective. Either protocol will help.

* find your "envelope of function" and work within in. Your fascia is damaged and resting will only make it atrophy. Try running on grass or dirt. Try the elliptical. Try cycling. Find something that you can do pain-free and keep doing it. Then cautiously increase the intensity of your efforts.

2 years ago 07/22/2021 10:16pm EDT

re: get used to it..

get used to it.. wrote:
I treat PF regularly, like 3-4 people a day on average. Some people have their symptoms get aggravated very easily by running, for others, running is helpful.
I use Graston and ART to treat PF, and it is pretty effective. One of the ways Graston is thought to work is the reintroduction of the body's primary inflammatory response by the mechanical pressure and irritation to the area by the tools. Having the area get irritated by running would probably not be that much different, as long as you ice afterwards to control inflammation and stretch the calves and plantar fascia gently for long periods of time. If you treat it correctly, you can prevent it from turning into plantar fasciopathy, which becomes more difficult to treat the more chronic it is.
I would also try running, if you make this decision, in something more cushioned yet very flexible. Don't expect it to go away quickly. Oral anti-inflammatories are rarely helpful. Ice can be if you put your foot and arch on the ice (preferably gel) pack for 20 minutes several times per day, especially in the first week or 2. Consider also getting the Strassburg Sock to wear at night. A lot of running stores carry them now. Cortisone shots work sometimes, but sometimes not, and are usually painful. Some people are doing hyaluronic acid injections now for cases past the acute stage. This shows promise.

I have a slight deal with this and tried 200mg of ibuprofen a day. Why don't they work?

I am doing the sock and that helps, plus foam rolling the PF and also the ankles and calves helps.

Page 2 of 2

1 2

Next Last

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Plantar Fasciitis-To rest or run?

Of General Interest

This thread has already been deleted.

You have been subscribed.

Plantar Fasciitis-To rest or run?

Follow jecht

Block jecht

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.