Tips for Dealing with Plantar Fasciitis?

Diet and Nutrition
41

[quote]marlboroman wrote:
from the reading I’ve done , here and elsewhere ,I get the impression that foot problems are often caused by poor mechanics…in the foot itself , or even in the ham/glute/hip region . just poor walking habits .

what I’d like to know , is what kind of specialist can TELL a guy exactly what the problem is and how to fix it . as in …is the foot rolling to the inside or outside ?all my podiatrist could say is that the pain is from inflamation ; but what caused the inflamation in the first place ? I think my chiro was a bit more informative , but not enough to do any good in the future . I’d like to find someone who can observe my walk , and make recomendations based on what is seen as the foot does it’s job .

does any such specialist exist ?[/quote]

Try a physical therapist.

42

[quote]fightnews10 wrote:
Anybody have any tips on dealing with this cunt of an injury?[/quote]

first of all do you have the diagnosis correct?

if it does not hurt like hell in the morning and you do not have a decent arch then you probably do not have this condition

if you do have this condition then

avoid going barefoot and wear a good running shoe as much as possible inside the house as well as outside the house also get a good arch support but relatively innexpensives upport such as power step pro tech

stretch often, basic calf stretches will do
can ice if need to but only at very end of day

reduce activity to an extent, especially activity that puts more pressure on part of you foot such as climbing ladders, biking, calf bulding exercises with weight

if no luck consider a high dose but short course of NSAIDS can use OTC but need higher dose

if no luck then yes steroid injections have their place but should be used judiciously

44

Good advice here guys. I really appreciate the pointers.

45

Foot roller
Ice!
More ice
They make a special boot you wear at night so your foot is flexed back, instead of how it would normally be…pointed down or to the side.
Use to have it, still feel it after some hard basketball or lots of jumping. PAIN IN THE ASS IT IS, yes, it’s a real cunt!

Look into some foot orthodicts or however you spell that shit. Don’t go cheap, Walgreens or Wal-Mart bs, no way jose. That wont cut it at all.
I got some great ones thru my buddy whose a Chiro.
Stretching! Work up to 2 mins. per stretch.
Buy 5 pairs of whatever shoes you wear the most & rotate those bitches. As a tennis pro I have 6 pairs and each day is another new shoe day. Same styles is gay & you’ll mix them up.
This last tip has helped me the most btw, that and the kick ass orthodicts. <----plan on spending a couple hundred, it’s well worth it.

And one more tip, massage and hot tub work great as well.

Good luck.

46

[quote]bushidobadboy wrote:
marlboroman wrote:
from the reading I’ve done , here and elsewhere ,I get the impression that foot problems are often caused by poor mechanics…in the foot itself , or even in the ham/glute/hip region . just poor walking habits .

what I’d like to know , is what kind of specialist can TELL a guy exactly what the problem is and how to fix it . as in …is the foot rolling to the inside or outside ?all my podiatrist could say is that the pain is from inflamation ; but what caused the inflamation in the first place ? I think my chiro was a bit more informative , but not enough to do any good in the future . I’d like to find someone who can observe my walk , and make recomendations based on what is seen as the foot does it’s job .

does any such specialist exist ?

A sports podiatrist? I could do everything but the gait analysis, though I could give that a fair crack, though to do the job right you would need slow motion video capture IMO.

My point is that you need to see someone who really is a specialist.

BBB
[/quote]

definition of Osteomyology…

Osteomyology (sometimes Neurosteomyology) is a relatively new form of manual physical medicine running along the lines of Osteopathy, Chiropractic, Physiotherapy and Manipulative therapy. It focuses on the diagnosis, treatment and prevention of mechanical and neurological disorders of the neuro, musculoskeletal systems and is classed as a complementary and alternative medicine health care profession.

this sounds like someting worth investigating . I think I may give my chiro a call and ask if she knows of anyone in this field (besides you…haha) . she was very cool and seemed genuinely interested ; and she’s heavily involved in the sports arena … treating runners , iron-man competitors , and body builders and the likes . so she might know of someone .

yeah , you’re right…a true specialist is whats needed . I dont have the resources to jump from one office to the next . if I were monetarily gifted , I’d fly over and give you a shot at it .

thanks

47

[quote]BADASS MENTALITY wrote:
Foot roller
Ice!
More ice
They make a special boot you wear at night so your foot is flexed back, instead of how it would normally be…pointed down or to the side.
Use to have it, still feel it after some hard basketball or lots of jumping. PAIN IN THE ASS IT IS, yes, it’s a real cunt!

Look into some foot orthodicts or however you spell that shit. Don’t go cheap, Walgreens or Wal-Mart bs, no way jose. That wont cut it at all.
I got some great ones thru my buddy whose a Chiro.
Stretching! Work up to 2 mins. per stretch.
Buy 5 pairs of whatever shoes you wear the most & rotate those bitches. As a tennis pro I have 6 pairs and each day is another new shoe day. Same styles is gay & you’ll mix them up.
This last tip has helped me the most btw, that and the kick ass orthodicts. <----plan on spending a couple hundred, it’s well worth it.

And one more tip, massage and hot tub work great as well.

Good luck.[/quote]

yup…rotating shoes seems to help a bit also

48

Why is rotating shoes good? Prevent wear, or get slightly different fits?

50

[quote]EasyRhino wrote:
Why is rotating shoes good? Prevent wear, or get slightly different fits?[/quote]

not sure exactly , but when I change shoes my foot seems to feel a little better .
(2 pairs of the same shoe)

maybe when a shoe isnt worn around the clock , it has a chance to rebound a bit ?
beats me .

51

[quote]Xab wrote:
A good friend of mine had this issue, and he would take a cold can of soda and roll his foot over it. He said that it helped it feel a hell of a lot better. [/quote]

I freeze a bottle of water and use it as a roller too.

Apparently PF is caused by the fascia around the tendons becoming knotted up and adhering to itself. You need to break those adhesions up to free up the tendons which is why a good ART session or even a deep tissue foot massage works wonders. Heel supports do nothing since the problem is in the arch. The tendons irritate nerves passing through the heel, which is why the pain occurs there.

Good shoes are paramount. If you have a good running store that knows how to fit you by your stride, you’re best off. Sorry, but mall shoe stores don’t fit that bill. Also, throw out the cheap POS insole (yes, even New Balances have cheap POS insoles) and spend the extra for a good supportive insole. Unfortunately that adds about $30-40 to the shoe price.

I watched my podiatrist make me some custom orthotics, and I was amazed. I said to my self, “Shit, I can do that on my own.” Here’s how it’s done. You’ll need stretch tape, available at most drug stores, and mole foam (NOT mole skin) which is harder to find. Target does carry mole foam.

Take the mole foam and cut it to approximately the size of your arch. Then pull off the paper and stick two, maybe three, sheets of it together to get the right height for your arch. Then, use a sharp scissors to shape it to your arch, including beveling the edges. Next, take the stretch tape and wrap it around your foot over your arch, sticky side out. You’ll only need enough width to hold the mole foam. Then set the mole foam orthotic in your arch, sticking the mole foam to the tape. Next wrap some more stretch tape over the whole deal, this time sticky side in, capturing the orthotic between two layers of tape. Voila! Now you have a removable orthotic customized to your foot. If you’re doing both feet, use a Sharpie permanent marker to mark the orthotic as either R or L.

If you use the custom orthotic, you won’t need supportive insoles at the same time.

Hope this helps, and saves somebody some money.

52

As a cross trainer brand i often recommend asics. This would be a recommendation for someone without existing issue - and finding ANYONE at 30 or over without foot placement/gait issues is beyond me!

Even (i only say ‘even’ due to my profession) my feet supinate to a degree. Something i try to focus on in everyday life (the best ‘cure’ for slightly off habitual postural anomalies IMO)

JJ