plantar fasciitis

[rrsmith]

Yep this is my biggest worry while hiking. I have had it twice and both times it lasted 6 months. It is a slow healer, the wrong step or wrong move and back it comes. I found a good arch support is best in preventing it. These's not much you can do to prevent it but be ever mindful of it and step lightly !

[Tinker]

I had a friend who swore that running in sand helped to strengthen his feet for long distance street racing. I've lost touch with him so I'm wondering if anyone else here prescribes this type of treatment (I'm not a runner, nor ever have been, and have just recently considered getting into it for fitness - low miles for sure at first).

[upstream]

this stretch:
http://www.healthline.com/blogs/exer...n-stretch.html
cured my plantar fascitis. I gave up on the podiatrist when he prescribed 800 mg ibuprophen 4 times a day, and said if that didn't work he would give me cortisone shots as the next step.

[T-Dubs]

....minimalist shoes....Merrell Trail Gloves for walking....

I bought a pair of those for my daily walks, just to see if they help strengthen my foot support. I've only had them a couple of weeks; the jury is still out but so far, so good.

[zeus307]

Oh yes!! been there done that!!!!! It sucks!!!! 2 things for you. 1 freeze a water bottle and roll your footon it. This helps quit a bit and feels good. Also, go to REI website and get these green balls with little rubber nubs on them, it is called a RUBZ ball. OMG!!!!! feels so good and relieves the tension and helps with the healing of PF!!!! I carry a RUBZ ball with me in my pack and swear by it!!!! As a former EMT/P my fellow medics use them as well. You won't be sorry.!!! Good luck and don't stop hiking, it will get better. In time!!!!

[Roots]

Been there, done that, and am right back there now. It's painful. Stretches, massaging, ice, etc. are all very good and what I do as well.

I want to suggest this as well: http://www.chacousa.com/US/en/fit-la...S-20110501-luv

after doing a long section, Chacos were the only shoes that gave my foot relief. I wear them at all time in my house and of course anywhere else I can. They work! I DO NOT go barefoot at all because it seems to flair up worse when I do, so it's Chacos for me.

I also go to a Chiropractor which helps tremendously! Good luck!

[Rick500]

Montrail insoles helped me.

[BJStuart]

I went the cave man way- minimalist shoes (NB MT 101's for running, Merrell Trail Gloves for walking, dicking around), barefeet inside most of the time, stretching, stretching, always stretching...stuff the orthotics

I agree with this. You might want to read the book Born to Run by Christopher McDougall and look into going minimalist (Vibram FiveFingers etc) to strengthen your feet naturally. I still use my boots in nasty weather, but if it's decent I'm in my FiveFingers & even with a pretty heavy pack (I carry stuff for my daughter too) my feet are happy.

[Driver8]

I agree with this. You might want to read the book Born to Run by Christopher McDougall and look into going minimalist (Vibram FiveFingers etc) to strengthen your feet naturally. I still use my boots in nasty weather, but if it's decent I'm in my FiveFingers & even with a pretty heavy pack (I carry stuff for my daughter too) my feet are happy.

Read it and liked it. I focus more on my footfalls than my footwear. I have no problem with my right foot, only with my left, which to me indicates that I'm suffering recurring effect from an injury to my left heel during my college days. I think padding for lefty is in order, alas, until and unless whatever bone damage has been done to that heel can be fixed.

[JaxHiker]

get another doctor I have had it and it is treatable-you may have to rest your foot for a while coupled with exercises- my ortho guy recommended using a rolling pin simply put your weight on the rolling pin and gradually roll the bottom of your foot for 15 -30 minutes several times a day it will stretch out the bottom tendon it will be painful at first but stay with it dont let anybody talk you into surgery try this first

Veggie cans work too.

[sbhikes]

A lot of people are finding relief with the barefoot/minimalist thing. Strengthening the foot rather than immobilizing it and making it weaker.

[DapperD]

Anybody here deal with this, I just came from the doctor and he wants me to stop Hiking, running and even biking, - I hike around 40 miles every weekend along with biking to work.

I hope it doesn't last too long -It drives me crazy to not be active.

It's possible that your shoes/boots could be the culprit if they are not properly fitting your feet. Also, the exercise volume that you are currently performing could also cause this. Basically plantar fasciitis is an insidious type of ailment as in once it appears, it is often going to continue to get worse and incapacitate even if all physical activity is abruptly stopped. There are different methods to help alleviate the pain and worsening symtoms such as stretching exercises, cortisone shots, even surgery can be performed in extreme cases. Unfortunately, bad cases can take a long time to heal. Be careful of your footwear, and if they hurt or worsen your symptoms, replace them and only wear what does not bother your feet. Best to follow your doctor's advice in order not to exacerbate the problem.

[mkmangold]

PF occurs from an imbalance between the muscles in the back of our legs and the muscles in front. Essentially (and this is found elsewhere on this site) humans, just by standing upright tend to overwork the posterior leg muscles. Since the calf muscles attach via the Achilles tendon into the fascia of the bottom of the feet, overstrengthened calf muscles cause the fasciitis. So what to do? Stretch your posterior leg muscles and strengthen your anterior muscles. Most of these posts advocate stretching but note what happens while you sleep: your calf muscles bunch up and cause your feet to plantar flex or point downwards. This again shortens fibers in your feet and usually the first step in the morning is the most painful. Right?
So get some type of splint to keep your feet at about 90 degrees during the night. This applies a light stretch to the calf muscles and also prevents plantar flexion. Also, do some exercises that strengthen your anterior lower leg muscles. The easiest thing to do is to get some sandbags, sit in a chair, put the sandbags on your toes, and lift your foot up. Feel the burn.
Of course ice, ibuprofen, and that bottle trick also help. Keep moving!

[Driver8]

... note what happens while you sleep: your calf muscles bunch up and cause your feet to plantar flex or point downwards. This again shortens fibers in your feet and usually the first step in the morning is the most painful. Right?
So get some type of splint to keep your feet at about 90 degrees during the night. This applies a light stretch to the calf muscles and also prevents plantar flexion.

That's the theory behind the Strassburg Sock device for which I provided a link. You've sold me on the idea even moreso. Link is here, again: http://www.fleetfeethartford.com/files/plantar.pdf

[leaftye]

@mkmangold

While I agree with much of what you say, and do believe that imbalances do cause many joint problems, I don't think an imbalance is the problem in the way that you describe. I do believe that it can be caused by weak feet, which I suppose you could say is also a type of imbalance.

[DapperD]

PF occurs from an imbalance between the muscles in the back of our legs and the muscles in front. Essentially (and this is found elsewhere on this site) humans, just by standing upright tend to overwork the posterior leg muscles. Since the calf muscles attach via the Achilles tendon into the fascia of the bottom of the feet, overstrengthened calf muscles cause the fasciitis. So what to do? Stretch your posterior leg muscles and strengthen your anterior muscles.
So get some type of splint to keep your feet at about 90 degrees during the night. This applies a light stretch to the calf muscles and also prevents plantar flexion.

@mkmangold

While I agree with much of what you say, and do believe that imbalances do cause many joint problems, I don't think an imbalance is the problem in the way that you describe. I do believe that it can be caused by weak feet, which I suppose you could say is also a type of imbalance.

While tight calf muscles and an imbalance between leg muscles can cause plantar fasciitis, there are also many other causes, one being overpronation of the foot:http://www.webmd.com/a-to-z-guides/p...asciitis-cause

[MuddyWaters]

I had plantar fascitis in varying degrees from about 1984 to 1993. It got so severe that I could not walk when getting out of bed in morning. Severly aggravated by shoes with poor or minimal arch support. Usually did not hurt much in athletic shoes, horrible in topsiders, and hurt like hell sometimes when alpine skiing.

I went to orthopedic foot specialist. His advise was rest and ibuprofen. Neither did a bit of good.

The problem was that my arches were falling in my feet, making them flat. This is a hereditary condition primarily. I obtained orthotics designed to re-shape my foot and put the arch back in it (yes, RE-SHAPE is the key). Very painful at first, like walking with golf balls under the arch of the foot. After a couple months, my feet had conformed to the orthotic and had arch in them again, and I havent experienced an episode of pain since. I also always wear my orthotics to prevent my arch from re-collapsing.

See a good podiatrist and have your feet evaluated.