Author Topic: Plantar fasciitis  (Read 2413 times)

Toxicbunny

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Plantar fasciitis
« on: 16:43:30, 20/08/18 »
Hi,
I clock up a lot of miles. I'm blaming my old boots for what I call policeman's heel  :-\ . I got myself some new boots with an orthosole. My feet the heels give me pain on waking not walking apparently it's plantar fasciitis and anyone can get it. I wondered if anyone had a good remedy to get rid of it.

ninthace

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Re: Plantar fasciitis
« Reply #1 on: 16:54:24, 20/08/18 »
All you need to know
https://www.nhs.uk/conditions/heel-pain/
I had it myself. Probably caused by too much walking in trainers in my case. Went back to boots, used Boots heel orthotics in conjunction with my normal insoles, ibuprofen and cut down the mileage until it resolved itself.
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Toxicbunny

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Re: Plantar fasciitis
« Reply #2 on: 17:46:49, 20/08/18 »
Yes I invested in some new boots with orthodontic sole. I'm wondering how long it lasts as I do a lot of walking and find it hard to do nothing.

Mel

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Re: Plantar fasciitis
« Reply #3 on: 18:03:56, 20/08/18 »
Ideally you need to allow the damaged plantar fascia / tendons to repair themselves and then build up gradually again from there before embarking on any mega-yomps again. 


Frustrating it may be, but the longer you try and work / walk through the pain the more you will prolong the chance of a pain free recovery.


The reason you're experiencing pain on waking (not walking) is because your tendons are shortened when you're laid in bed - as soon as you get up, you're stretching the tendon and, because it's inflamed, it can't stretch in it's normal way, or as fast as it normally can, hence the pain.


Ibuprofen and rest definitely helps for mild inflammation, along with gentle heel stretches and ankle rotations to flex the tendon without load-bearing - ideal for doing before you get out of bed in a morning  O0




Rajboy

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Re: Plantar fasciitis
« Reply #4 on: 18:54:40, 20/08/18 »
Check your Gait..get a Gaitscan done.
Don't blame the footwear.
You may be walking incorrectly/not balanced/unequal pressures exerted on different parts of the body/ its all connected you know and will relay that through your feet...and other parts of your body.
e.g. Pain in the knee may not even be a knee problem, but something misaligned elsewhere.
We are on our feet all our lives yet never care for them like we ought to.
Vertebrae/Spine misalignment can cause all sorts of foot problems.
Chiropractor will adjust any...'Subluxations of the vertebrae'...again, "its all connected"
Constant Chiropractic care over the years for 'maintenance', can keep you walking/backpacking for way longer than you may have dreamed of...pain free.
Listen to your body.
From the moment we were born our spines have been under stress and traumas...it isn't in the same place as when we were born...LOL.
Ive been going for regular visits for years. Found 2 reliable Chiropractors. Its kept me doing what I love in the Great Outdoors pain free.
But NO clumpy boots any more. They have been ditched forever........my feet are now my supports.

jimbob

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Re: Plantar fasciitis
« Reply #5 on: 19:44:14, 20/08/18 »
(1) Get a medical diagnosis,  don't guess or take amateur advice on this one.(2) Get proper physio support and do exactly what you are told by way of exercises.  (you will be shown how to alleviate the pain and get over it.(3) Get the insoles as preferred  by the physio for YOUR feet.  Everyone gas different feet and therefore different  needs.(4) DON'T panic. PF is very weakening  but is manageable. But it cannot be cured on the Internet or by mates advice unless your mate us a medically trained specialist.(5) Again don't panic, make the first move go see your GP.
Too little, too late, too bad......

rambling oldie

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Re: Plantar fasciitis
« Reply #6 on: 20:02:04, 21/08/18 »
Couldn't agree more with Jimbob.  I've gone on a bit on this forum in the past so won't get tedious again, but feet trouble should be referred to a GP in the first instance.  Mine said "podiatrists understand pressure points better than we do" 
Referral to a podiatrist sorted things out nicely. Job done!

ninthace

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Re: Plantar fasciitis
« Reply #7 on: 20:20:27, 21/08/18 »
That is what the NHS link I posted says:


Quote - "You can ease most heel pain yourself at home. If it doesn't go away, see a GP."


It then suggests 5 things to do and 2 things not to do to resolve matters.
Then it says go see a GP if there is no improvement with home treatment, if the pain gets worse or if you find it difficult to walk.


If you go straight to your GP with heel pain and no obvious history of injury and the symptoms of fasciitis, in the first instance the GP will probably give you the advice contained in the NHS web site (mine certainly did) - it is part of the diagnostic pathway (i.e. if this works, that is what you've got, if it doesn't the GP moves on to the next step).


The site also mentions referral to a specialist by the GP and lists signs and symptoms for other common ailments apart from plantar fasciitis such as bursitis, tendonitis, fracture, arthritis and peripheral neuropathy but advises against self diagnosis.
« Last Edit: 20:33:23, 21/08/18 by ninthace »
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dav

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Re: Plantar fasciitis
« Reply #8 on: 17:40:53, 22/08/18 »
Slogger replying. I had PF bad for three years, it generaly burns itself out in around 18 months to 2 years, mine took longer due to physical work and other activity. you can try all the usual remedies but it needs it's own time to calm down. I say 'calm down' rather than repair because recent publications on research at long last (Ive been saying this for ages, based on my own injury and research) they now refer to it as not 'itis' (inflamation) but 'osis' (degeneration). It is abreakdown of tissue without inflamation being present.
Th main thing that got me fast improving was getting some proper orthotics to wear during my working day as i am on my feet all the time. Ihad the NHS ones, an expensive custom made pair whuich were altogether wrong, an NHS boot stretching device. Finally they offered me Shock Wave treatment, but as it was subsiding I turned it down and had already refused the 'short lived benefit' injection.

ninthace

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Re: Plantar fasciitis
« Reply #9 on: 18:16:21, 22/08/18 »
Sorry to hear that Slogger/dave but your experience may not be typical given your penchant for endurance events.  I followed my GP's advice and my PF lasted about 8 weeks in toto before I was back to normal hiking,  I kept the heel orthotics in my boots at least a year after before eventually removing then when I went for a more up market insole than that supplied by the boot manufacturer. My PF happened about 4 years ago and has not recurred since although I do around 7 to 8 hundred miles a year. I do keep an eye on my insoles and replace them when they show signs of wear.
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yovenim

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Re: Plantar fasciitis
« Reply #10 on: 17:56:01, 24/06/23 »
Check your Gait..get a Gaitscan done.
Don't blame the footwear.
You may be walking incorrectly/not balanced/unequal pressures exerted on different parts of the body/ its all connected you know and will relay that through your feet...and other parts of your body.
e.g. Pain in the knee may not even be a knee problem, but something misaligned elsewhere.
We are on our feet all our lives yet never care for them like we ought to.
Vertebrae/Spine misalignment can cause all sorts of foot problems.
Chiropractor will adjust any...'Subluxations of the vertebrae'...again, "its all connected"
Constant Chiropractic care over the years for 'maintenance', can keep you walking/backpacking for way longer than you may have dreamed of...pain free.
Listen to your body.
From the moment we were born our spines have been under stress and traumas...it isn't in the same place as when we were born...LOL.
Ive been going for regular visits for years. Found 2 reliable Chiropractors. Its kept me doing what I love in the Great Outdoors pain free.
But NO clumpy boots any more. They have been ditched forever........my feet are now my supports.
Hello. Seems I've have gotten plantar fasciiatis with a heel spur. ](*,) I'm thinking it's linked to either worn orthotics in need of replacement or the change in my fitness activity and not going to the gym for 6 months, etc. so insofar as possible, I 've been trying to replicate the same legwork in my apartment with some smaller weights/dumbbells. Per my Dr. recommendation, I've been doing the suggested /normal calf stretches and massage, hamstring stretching, focus on insoles, etc. but hasn't really helped over the last month. Most physical therapy places are still only doing remote work around here so that won't be of assistance for a while. Not that internet solicitations of healthcare is ever recommended, but Googling resulted in the same stretches I'm doing. Has anyone here gotten plantar fasciitis and fully recovered/fixed it without any invasive treatments/cortisone shots? If so, would love to hear about your routine, exercises that worked for you (or didn't) and any thoughts. Thanks in advance!

ninthace

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Re: Plantar fasciitis
« Reply #11 on: 21:43:26, 24/06/23 »
Yes twice.  Both times by appropriate insoles/orthotics and reducing mileage.  Never had any injections.


And keep the insoles up after the condition resolves.
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Toxicbunny

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Re: Plantar fasciitis
« Reply #12 on: 22:37:17, 24/06/23 »
I resolved it by waking less and a new pair of boots with ortho sole.  I was walking a lot of gravel stone uneven walkways across the moors.

 

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