pf is in heel or just in front of heel . took me 18 months to get rid
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pf is in heel or just in front of heel . took me 18 months to get rid
hello
I seem to have this condition. Symptoms are heel pain which has spread to under sole of foot. I have not noticed the pain being particularly bad when get out of bed as various websites tell me I should.
Not that bad I guess compared to some.
I'm still running but its hurting more. I am icing my foot with a frozen bottle and doing calf stretches all the time. I have decided to stop running for 2 weeks but is there anything else I can do? Any other advice please?
want to get running for the borrowdale if poss.
ta
I am still suffering from this injury after over 6 months with not much hope of recovery in the near furure.
My advise to you is to cut back on your running and to use that time to determine what may have caused the injury.
Tim Noakes in The Lore of Running says that in almost all cases a injury means a change of shoes.
If your injury is a a relativly new one then this would be my first port of call.
I honestly do believe that the best hope with this injury is catching it early .
Mine hung around untill it was to late for me to find out the root cause so i am now clutching at any straws that i can find.
So in your case (a) Ease of
(b) New shoes
(C) Most importantly, do not underestimate this injury.
Good luck and keep us posted.
I'm up to 3 months now with not a blind bit of difference, 2 months not running, I wish I had stopped the second I had a vague twinge in my foot. Anyone had success with the injection route? I am in the system to get one if things don't improve but chicken by name chicken by nature, sounds painful to me!
bugger
sounds like I'd better stop running for a bit longer than 2 weeks. :mad:
Thanks for answers. There's nowt the physio can do I imagine?
I had it for around 3 month, and although it was not too bad actually running it hurt like hell getting out of bed in the morning.
fingers crossed, it appears to have gone now.
A few people told me to roll my foot around over a golf ball as hard as I could stand it.
Having done lots of research on the subject of barefoot running for an article I'm writing, I've come across quite a few cases of folks who've had PF, been through ever more expensive shoes, orthotics, physio etc and have tried barefooting as a last roll of the dice and come up smiling.... worth trying?? Have a look at the Fivefingers thread in Equipment.
While I am not going to disagree with this advice I wonder if you might consider a "radical" alternative. A lot of people are finding that barefoot running has helped with plantar fasciitis. It is also worth considering a more minimal approach to running shoes and to try and learn a softer way of running. Far too many people strike the ground far to hard as they believe that 13mm cushioning in their shoe will somehow make them immune from injury. The body has natural shock absorption built in - if you jump off a step shoeless you will use it with out thinking - you will bend your knees! You will also land more on the front of your feet and not at all on your heels. Personally I have used barefoot running as part of my training in the last 6 months to re-habilitate an ankle injury, my 4th injury in as many years, that sidelined me for 3 months. I have completely changed my style of running, landing more underneath my hips and continuing forward without a breaking motion. Over the last 6 months I have noticed a visable change in my arch, (I am no longer flat footed!) The strength of it and overall strength in my feet.Quote:
Originally Posted by A.P.E Knott
If you are interested in this approach you may consider reading Born to run by Chris Mcdougall, a runner that had severe PF and cured it with the minimalist approach - he went from not being able to run 3 miles to competing in copers canyon ultra marathon.
Further info:
http://www.youtube.com/watch?v=Xv4Se5ka9Pk
http://groups.google.com/group/huaraches
http://runningbarefoot.org/
Sorry didn't see that nikalas had got here before me!
Thanks for suggestions. Have checked the links and barefoot is certainly intriguing. I think I'd settle for getting back to "normal" running and then try barefoot. But mebbe that's short sighted.
I have unhappy knees as well (doesn't everyone?). Maybe they'd like barefoot too. Hmmm
So if I was going to try barefoot what surface would you recommend first? Footie pitch? road? hellvelyn? :D
I started off on muddy footpaths, which amongst other things felt pretty good!
tarmac is surprisingly okay and teaches you not to land to hard, the problem is mainly all the discouraging looks that you get from passers by.
A lot of people work on their form on grass though before venturing out, form is very important.
seems to be improving. have calf stretched and iced religiously.
have bowed out of the borrowdale saturday and have put some miles on the bike. Foot does hurt a little on the bike mind.
might try a run next week. How's everyone else?
I had PF around xmas 06. Tried allsorts of different ways to get rid. Spent a load of money on physio etc etc. Ended up going down to Settle and getting some orthotics made. Again cost me a load of money but was worth it. After 3-4 months of it reoccuring all the time I was able to run within 3 weeks of having them fitted. Trained & entered OMM that year.
I thought my pronation was good prior to getting videod on the treadmill. This showed my arch collapsing and my foot turning in. The orthotics solved this. I also invested in some dodgy stretching devises for my calves. They are a bit like a ski boot that you sleep in. The stretching of the calf releases the plantar fascia from being under tension all the time from tight calves.
Good luck. Never give up.
Gaz
ive had mine for two years , injection worked and even done a few halfs , but then overnight ( after about 6 months ) back it came . got fitted with some orthotics from nhs ( free ) and now its finally easing , just done snowdon race and was no worse the next day . orthotics are worn in everything . go to nhs and save a few hundred quid !
Eight months and counting for me.
Lost any motivation I had for running .
I have started cycling to work and back and believe it or not I nearly enjoy it !
I run with constant disc trouble and had to do 30mins back exercises just to keep running coupled with PF thisl has taken me over the edge.
sorry to hear this . keep cycling it kept me sane and fit .
I am learning to love the bike. Wasn't an instant love affair and I'd rather run anyday but the satisfaction of a good climb is proper. Not bothered about MTB mind, gotta be road.
had a great time last week doing newlands and whinlatter. Entertaining mesel with tour de france fantasies.
I suppose if I have to give up running at least I might enjoy the bike...
Thought about cyclocross racing, there will be a winter series somewhere near you starting in a month or so. See the BCF website for details or just google your region name and cyclocross (i.e Yorkshire cyclocross). You get a good work out and the running is very short. I found it has made an interesting addition to my activities when not running other than just road cycling.Quote:
Originally Posted by cockermouth?
I have started using a Strassburg Sock at night, same principle as the splint mentioned above, and it certainly seems to be helping more than anything else so far. Salford Uni have a sports injuries clinic attached to their podiatry dept where you can get videoed on a treadmill etc by supervised students and have orthotics made up, can't remember how much they charged (I went a decade ago with a dodgy knee) but it was cheap tel 0161 295 2205.
managed four miles today! Yey! :D
physio on friday laughed at my t'interweb self diagnosis. Said not full on PF, just a localised heel problem.
She gave it the magic rub and all was well.
Thanks for the advice. Wasted on a hypocondriac like mysel. :o
Gotta get fit for the 3 shires now, and cocky triathlon on 6th september. :D
excellent news - might see you at three shires
Hi all, any top tips for speeding up recovery from this,
started with minor pain training for and after 3pks but still runnable, deteriorated at end of may so rested for 2 weeks, tried a run last monday and had to do the walk of shame, no improvement since.
I run mostly trails wearing Roclites and am quite heavy footed, tried heel pads but they didn't seem to have much effect.
any ideas??
Have a butchers at this.
http://globaltherapies.wordpress.com...ntar-fasciitis
There's an old thread with 140 posts on it, representing a lot of experiences with PF.
http://forum.fellrunner.org.uk/showt...hlight=plantar
PhysioIan's posts are especially interesting, I think.
PF is rarely quick to fix and can be quite a puzzle.
thanks for that, just found the old thread too
bit of light reading for me tonight!!!
some useful stretches on youtube
Hi
I suffered this a couple of years ago for some considerable time. I finally went to a local self referral podiatry clinic where they stuck needles in me - 4 sessions of acupuncture over a period of about 2 weeks and it was cleared up.
Hi BrownyQuote:
Originally Posted by browny
I suffered this for about a month a few months back after bout of chronically tight calves - resting doesn't help unless you address the underlying problem which is usually related to tight calves:
Stretch calves and use self-massage foam roller or 'the stick'
Ice bottom of feet every night (put foot on bag of frozen peas for 5 mins every hour or so, perhaps when watching telly or reading) - this made a massive difference for me
Massage bottom of feet and/or roll feet over a tennis ball
Keep training and endure the discomfort - it should slowly improve as the calves loosen with above effort - but if debilitating pain rest a few days but make sure you actively do the above
I maintained training through the injury and had it sorted in 3 weeks (hurt loads at first but eased over time)
Hope that helps
Sarah
I’ve had PF for two months now, mostly too painful to run. I’ve read all the usual advice regarding stretching, icing, massage etc but the truth is that it’s no better now than in the beginning. Also tried orthotics and have seen a physio.
It’s been a bit of a bugger, but what I’m wondering is, are there some people who just don’t recover to the point where they can run again? Does anyone know anyone this has happened to?
Duff, just be patient and don't waste money on it, time is the deciding factor. Mine took more than two months, it eventually vanished without trace! YiannisQuote:
Originally Posted by Duff
Thanks Yiannis,
I won't book myself into the knackers yard quite yet. Although I might inquire about their short stay rates!
Anyone read the article in the Mail yesterday about blood injections to treat PF ??
http://www.dailymail.co.uk/health/ar...foot-pain.html
I would be interested to hear any experience/medical opinions on this.
Steve
As the article says some tissues - the plantar fascia and the Achilles tendon are classic examples - have a very poor blood supply and blood - whether injected or from local trauma/bleeding - can stimulate healing. I personally think it is from an improvement in the blood supply due to local inflammation due to the presence of blood in the tissues. Deep local acupuncture (rather than in the ear lobe, for example) and some steroid injections may also work in the same way.
"I would be interested to hear any experience/medical opinions on this." Ouch. Touched a nerve there. I'v just deleted most of what I was going to post about my own opinions of the Daily Mail and its health journalism
It's in the Daily Mail. You really don't want to hear medical opinions about a Daily Mail story.
Blood injections are very rarely used(for tendinitis or PF); they work very rarely, and about as often as any other intervention for PF. It is bordering on witchcraft; some of the justifications for doing it are at best an untested extrapolation from basic physiology and at worst... well maybe not on a public forum ;-)
It's probably a non-specific benefit, as MikeT suggests. There are less invasive ways of getting the same effect.
For PF, Biomechanical approaches are the way - technique, exercises, stretches, footwear and maybe orthotics
I have suffered from PF for well over 6 months now (if not longer). I went to see a NHS podiatrist who gave me some stretches to do, advised me to soak the feet in cold water and also roll them on a cold can. I am still suffering from it although not enough to stop me running. Its at its worst when I get out of bed so I have started stretching before I get out of bed.
The podiatrist gave me some insoles but to be fair they never did much. They had a lot of support on the heel area.
I have never been tested on a running machine to see if I over pronate or not so was wondering if anyone knows where I can go. I live in West Yorkshire. I tend to wear down my shoes on the outside of the sole so therefore think I may suffer from supination.
Any advice would be great.
I had 2 years of PF. It was finally resolved when my physio taped my foot. Having one's foot taped is not a long-term solution, as you can't wash properly, but it can give your foot a rest for a few days so it has a chance to heal. The pain came back, but I managed to do the taping myself and it went for (I hope) good.
Alexandra did you use this technique? http://www.heel-that-pain.com/planta...cia_taping.phpQuote:
Originally Posted by Alexandra
I think THIS is closer. My physio used a narrow white tape for the base (figure of 8), then wider orange zinc oxide tape for the rest (shorter strips straight across). You need to be holding your foot with the toes turned as far up as possible while strapping, so that the sole of your foot is held in a stretched position. I also massage my foot & do this stretch every morning to this day.Quote:
Originally Posted by JaseUK
I agree with the message at the start of this video, to see a physio (a GOOD one!) Mine diagnosed that my uneven stance was putting too much weight on the bad foot. You may have some other underlying cause. Good luck!
Any good running shop such as Complete Runner in Ilkley can test you for over pronation. Heel wear isn't a great indicator by itself because you should land on the outside. Orthotics do support the heel area because that affects the gait.Quote:
Originally Posted by JaseUK
Depending where you live, I use an excellent physio in Wyke who specialises in feet - PM if interested.
I've had a problem with my foot since July/August. Went to see a podiatrist who said I had a soft tissue injury. After seeing no improvement and not entirely convinced with the diagnosis I went to see the physio yesterday. She confirmed PF.
She did a bit of ultrasound treatment and sent me off with some stretches and told me to get a can chilled in the freezer to massage it. I'm more minded to use a golf ball for a more intense massage. Doing this is a lot more painful and can be a couple of hours before the pain subsides. Does anyone know if this is a better approach or could actually be making things worse?
Fed up with this now but from what I've read on here and elsewhere I'm thinking I'll be having to put up with it for a while yet.