I had a tibial stress fracture in April of my HS senior year.
I took the whole Summer off and it got a little better.
When I got to college I wasn't running at the time but was still on the team. Walking around campus my feet started hurting really bad.
Now I have terrible Plantar Fasciitis just from walking. I had to quit the team, I can't even walk never mind run. I skate board around campus to relieve the pain.
I've tried everything.
Over the counter Orthotics
Different types of shoes
3 cortisone shots on each foot
Trying not to walk
I've seen some really good doctors in Boston and all they say is that they've never seen an 18 year old with it this bad. One offered todo surgery removing some of the Fascia after an MRI. My parents don't want me to get the surgery and it's a really long wait list, and I'm at college far away from my doctors.
I just want my life back. I was so close to going under 4:20 1609, but now I can't even walk. I usually say no when people ask me to go out or to walk somewhere because it hurts so bad. I'm okay if I never run again, I just wanna be able to walk 100m without terrible pain.
Does anyone have any advice? My family and friends are sick of me talking about it, I'm out of options.
Please help me.
I'd really like to someday go for a small run, maybe do a college 1500m, or even just walk around.
I've not been totally struck down by it to your degree but definitely had a couple of occasions where getting up in a morning has been a painful and grim experience so I hope you do find something.
The thing I found that helped me was rolling the bottom of my feet from heel to ball of foot using a tennis ball while sat watching TV on an evening. Not just 10 mins of it, like an hour or more just easy each night for a couple of weeks.
The aim isn't to inflict more pain just to gently loosen up the area and a tennis ball is the right amount of flex and size for me.
My case was much milder so your mileage may vary on success but if you've tried loads of other things that might be worth a shot.
Ask your physical therapist about dry needling. It’s painful as hell, but it draws all the blood to the area and speeds healing. That’s why PF takes so long to heal—blood generally doesn’t get to the area as fast as other areas. Also try rolling out your calf muscle more.
Once you’re able to walk again, talk to your PF about getting on a strength training plan. My case got much better went away when I made my glutes and hips stronger. It will help prevent a recurrence.
1. Weak foot MUSCLES that tire, and then the plantar fascia picks up the load.
2. Any of the calf muscles/tendons are too tight, the Achilles tendon being very a obvious one, and as you roll forward on your weak foot muscles plantar fasciitis gets strained.
The article about the calf raises the one guy posted is good because it's going to strengthen all the muscles and stretch. I did the same thing by doing barefoot step-ups on a flat chair 8 seconds down 8 seconds up. I've been doing that since my early 20s and I'm 58 now.
Right now you need to get rid of the scar tissue and strengthen your foot muscles. Every night when you go to sleep your body will be healing. But every morning when you get up you're going to break the new adhesions that come with healing.
Here's how I get rid of plantar fascitis in 2 weeks.
Bromelain enzyme, 1000 mg twice a day with water, must be taken between meals. Do that for 1 week. Bromelain is a unique enzyme derived from Pineapple stems and it is the key ingredient in meat tenderizer. It is used in Germany to treat heart attack patients to break up the scar tissue in their hearts. It is an anti-inflammatory and it also dissolves Scar Tissue when taken between meals.
After the first week take 500-1000 mg of bromelain 3 times a day between meals with water... 8 to 10 ounces of water should be fine.
Your body will be healing itself overnight so here's what you do in the morning. Wake up, remain in bed, spread your legs apart and bring your feet up so they touch each other. Use the heel of one foot to massage the full bottom of the other foot up and down, massage it well so that it gets warm. At least one minute on each foot.
When you step out of bed step into a pair of sandals that have a significant heel, moderate arch support and a soft heel pad. Wear them walking around your house and gradually warm up. Where them in the shower etcetera. Take them off and walk on the outside edges of your feet barefoot. Walk toes out and Toes in, dorsiflexing your feet curling your toes up towards your knees.
From the outside edges of your feet roll for gently curl your toes down and use the muscles in your feet, cannot rise up on your toes yet. Rock back and forth back and forth from heel to the balls of your feet standing on the outside edges of your feet. Keep walking around on your carpet on the edges of your feet toes and Toes out. As you warm up allow your feet to roll in... Gently.
Sit down and massage the bottom of your feet with the other heals just like you did in bed.
Make your way to the kitchen and take your bromelain with water... Making sure you do not have breakfast until 1-2 hours later.
Where are your heeled sandals in the shower on the hard shower floor.
Wear them out of the shower until you dry your feet and step into your heeled shoes.
You must also do complete hamstring calf foot linkage stretching.
When you stretch your hamstrings you'll do it with your leg elevated so it is perpendicular with your torso, forming a 90 degree angle torso and thigh.
You will not allow your hips to turn outward but you will keep them squared towards the front. You will Point your toes up and you will roll your foot left to right pulling your toes back gently. You will do this while keeping your hip square in order to get an equal stretch on the inner and outer hamstring muscles. When you are more flexible instead of using just your same side hand to pull your toes back you will be able to reach across your body with the opposite hand and Plum the outside edge of your foot while stretching your hamstrings at the same time.
Most people find the stretch enlightening, because they are stretching the IT band in the outer hamstring much more than they ever felt before. Also by keeping the hip square and the toes up and rolling the foot left and right you will feel a deep stretch out the long tendons from the small calf muscles, the same long tendons that go down and wrap beneath the foot and control pronation, or the sideways rolling of the foot.
Besides walking on the edge of your feet and what I described, have a flat wooden chair maybe with a thin pad, and using your bare feet, step up onto the chair and gradually rise up with your heel on the chair. Go up and down slowly, I do a count of 8 up and 8 down. 10 minutes would be quite a long time to do this you will find out!
As you warm up with the step up probably not the first day... But eventually you will be able to rise up on the ball of your foot a little bit at the top. But Don't Force It. I will come in time after the walking in bare feet strengthens foot muscles.
Remember the bromelain 3 times a day to break up the scar tissue.
Remember to massage when you first get out of bed and also if you sit in a chair for a long time you should can't just spring up and go walking across otherwise you will cause damage.
Get yourself a half foam roller, about 3 ft long. It's a firm foam to that has been cut in half to form a half moon profile. You're going to begin doing calf stretches by standing Barefoot with the balls of your feet up on it, and you'll be stretching your feet pointing your toes out and your toes in. You're going to bend your knees and lean over until you just begin tension, and then you will use your quadricep muscles to straighten your knees so that the opposing hamstrings won't relax and allow the stretch to occur. You're not going to lock your knees and then bend over... No no no. You cannot bend your knees slightly and bend over and then use your quadriceps to straighten your leg. You do it that way because using the quads automatically causes your brain to relax the hamstrings.
If you can't get a half foam roller just get a short piece of 2 by 4. But I recommend the foam roller because it has a little bit of give and instead of your plantar fasciitis getting over strained the foam will give and compress.
Remember you can do hot and cold water cycling in a swimming pool, and actually build your cardio to a superior level then perhaps even if you were running.
The above is what I've done and anytime I've had tenderness or an issue I'm able to get rid of it quickly.
Don't do the 1000 mg of bromelain more than 2 weeks because it should not be necessary. Just go to 500 mg three times a day.
And when you come back for God sakes don't be running on a sidewalk or Hard Road. Go on an astro turf field, or some smooth level grass. Always warm up carefully and cool down carefully.
If you wait too long to eat after workouts especially if you neglect enough protein and just enough carbohydrates your body will weeken.
If you're doing too many miles than your feet can handle, if you're losing the spring and your feet and the power and confidence feeling in your feet, if you keep going when that happens then you will reinjur your plantar fascia.
Commit to strengthening your feet. I had very weak feet growing up, I couldn't even finish a soccer game. But I overcame it and now I can run 16 miles at a pair of sandals on a hilly soft Trail.
Read over what I wrote and look at the key steps.
Be sure your nutrition is balanced especially green leafy vegetables. Stay off the hard surfaces as much as possible. Too much training on hard surfaces eventually robs your ligaments and tendons of their flexibility and you will gradually slow down, and as you have found, get injured.
I had a little bit of time on a Saturday so I just thought I'd pass on what I know. Good luck. Your passion for the sport should bring you success.
Forget needles and operations or even all the other time-wasting crap. Try ESWT (extracorporeal shockwave therap) first. I did 4 treatments 1 week apart, worked great. Did a 100 miler 2 months after my last treatment.
That was a little over a year ago, hasn’t bothered me since.
Do you wear orthotics in all your shoes, not just running shoes? If not, you should start. Until your arch heals, it needs support. Otherwise, you are just re-injuring it every day by walking in unsupportive shoes.
I found three sessions of dry needling worked wonders. I would have to walk with crutches for the first few steps every day. It was about 30% better after one session, 50% after two, and 80% after three. I recovered the rest of the way on my own.
Since you've had the pain for so long, don't expect it to go away immediately with any treatment.
Get a foam half-roller and start doing straight leg and bent knee stretches with your bad foot angled on the foam and your good foot flat in front, pushing against the wall with your hands. Do it religiously! Worked for me after months of pain.
I had bad dorsiflexion but didn't know it.
Also, hang those heels off the stairs even if your calves do not feel at all tight.
I’m not trying to be difficult, but in my profession I see chronic pain often. One thing you said, that you’re friends and family are sick of you talking about it, is a little bit of a red flag. Chronic pain syndrome is life altering and very difficult to overcome. I would stop telling other people about your pain and doctor shopping right now. Understand that foot pain is not keeping you from walking. A broken foot or unstable knee can keep someone from walking. Trying to avoid pain is keeping you fro. Walking. Also, at some point you’ve begun to derive some secondary gain from the attention you get from sympathetic friends and doctors (who will invariably all become less sympathetic over time). Worst case scenario is you quit running do something nonathletic you like, and take some control of your life. Don’t let this pain start to affect your relationships. It’s still early enough. Take a year off . Life is long. And stop asking everybody’s opinion. This might be tough to hear but it’s the best advice you’ll get.
Get something that tucks the fascia back into the plantar area and keeps it in place. Something you put around your arch and is adjustable. THere used to be a product in the back of Runners' World magazine that I sent for. Now on Amazon: Duerger Plantar Fasciitis Socks & Elastic Compression Bandage Wrap Set