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adamkrz
05-03-2011, 20:20
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.

max patch
05-03-2011, 20:28
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.

I've had it twice. I've been able to bike each time and then later day hike. Running was out for about 3 months each time. Each episode lasted about 6 months. Started using green superfeet at doctors recommendation.

royalusa
05-03-2011, 20:29
Not sure if you saw these similar threads:

http://www.whiteblaze.net/forum/showthread.php?t=68607

http://www.whiteblaze.net/forum/showthread.php?t=66861

There's many more threads found via the SEARCH button that reference PF that may help you. Not sure if you saw them. It's discussed a lot unfortunately for us hikers!

WILLIAM HAYES
05-03-2011, 20:30
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

Praha4
05-03-2011, 20:36
I had a serious plantar fasciitis attack the first weekend of April 2010 after a 15 mile training hike with full pack. Pain was so bad I thought it was a stress fracture and spent Easter morning at a local hospital E.R. for xrays. They sent me to a local podiatrist after xrays were negative. The podiatrist told me the same thing you were told.... give up hiking, give up walking, retire to a rocking chair, buy his $400 prescription orthotics. I left him and never went back to him.

I went to a local physical therapist, he put me thru 2 weeks of stretching exercises, ice and TENs therapy. He recommended the green or orange superfeet inserts. Two weeks later I was at Amicalola starting northbound. Made it to Damascus before I came home cuz I was missing my wife and decided 5 months was too long to be away.

plantar fasciitis is nothing to mess with, but some therapy, stretching, ice and you can be back on the trail soon. Just don't push it too quickly, you will need to rest it to give it time to heal.

OutdoorsMan
05-03-2011, 20:46
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


This is great advice especially the part about NOT getting surgery. I have had it twice. The first time, a cortisone shot helped a lot but I would advise against this as I think cortisone is detrimental to tendons and ligaments. I now have orthotics that I wear about 85% of the time and always with boots - hiking boots, work boots and hunting boots.

You might consider this too for pain releif - Absorbine Veterinary Liniment in gel form. It's made for horses but my wife and I use it for joint and muscle pain and it really works for us.

camper1121
05-03-2011, 20:56
Ive had it and I am back hiking. My podiatrist told me to freeze a soda bottle with water in it and roll it under my arch each night while watching tv. I also wore the stiffest shoes I own which were my heavy hiking boots to support my foot during the day(I'm a techer and on my feet all day). Good luck.

drifters quest
05-03-2011, 21:25
I got plantar fasciitis after a rocky 42 mile day in Pennsylvania. It was really painful, but i wasn't about to stop hiking on my thru because of it. Very often and during every break I had I would massage the bottom of my feet very well and try to stretch them. I had superfeet before, during, and after and eventually I worked through it, though i'm pretty sure it was worse than breaking my toe in Maine.

shoe
05-03-2011, 21:40
Had surgery on my right foot in 2008 and was the best thing I did. Nothing else worked for me. I tried the shots, physical therapy, custom orthotics. I just had surgery on my left foot a month ago. The verdict is still out on that one.

Stretching and icing are really important to do.

Hope your foot feels better soon.

leaftye
05-03-2011, 21:48
Don't stop at stretching your feet. It's just as important, if not more important, to also stretch your calves, hamstrings and glutes.

Driver8
05-03-2011, 21:58
Anyone try this product? The write-up is pretty compelling. It's on my shopping list: http://www.fleetfeethartford.com/files/plantar.pdf

Safari
05-03-2011, 22:00
I gonna get shouted down for chucking in my 2 cents here... but 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, kept running a minimum of 10 miles a day, always on my feet, made my arches man-up, harden up, no cradling and soft namby pamby greenfeet hard plastic $$$inserts... soaking in epsom salts after a long run helped as did rolling an iced up nalgene under the arch when the heel tweeked away... whatever works by trail & error as they say, but hey man, our feet were not meant to be shackled in 'motion control' boots with ankle high wrap support, etc (our were they, your call, my opinion)... I would really hate to think I had to wear orthotics 85% of the time I am on my feet, then again I think I don't have to so I won't.
Slowly, your feet will strengthen.
Safari- out.:eek:

hal0ofwint3r
05-03-2011, 22:04
like max patch said, get another doctor. i had pf very bad ten years ago from ruck marching and jumping out of airplanes(static line). stretch your feet and legs and get a foot massage ball. it may heal and come back again several times, but it should go away over time.

j_parker
05-03-2011, 22:23
I dealt with fasciitis on my left foot for a decade, trying ultrasound, ice, stretching, etc. I never went for the intrusive solutions such as cortisone or surgery; I finally found my solution with a chiropractor. Then, once the pain was gone I spent more time barefoot to strengthen the foot, even ran barefoot for short distances (< 2 mi). Just my way of dealing with it, your biometrics may differ.

Best Wishes on a Recovery

shoe
05-04-2011, 01:11
@Driver - I haven't used the sock but I do use a more rigid night splint which makes the pain more bearable in the morning.

@Safari - I totally get what you are saying. I have custom orthotics and they always seemed to make my feet hurt worse (all over, not just the PF), but my pain was so bad that I couldn't man up and keep going :) I go barefoot in the house most of the time. And my feet always tend to feel better when I most of my running around town is done in Croc type shoes.

Wombat Farm
05-04-2011, 01:27
I'm with some of the others about "seeing another Doc". I'd go to not only a sports med doc but also consider going for massage therapy and/or a physio. Often there is much more to what appears on the surface....but personally...I would most likely still hike :-)

enurdat1
05-04-2011, 02:59
Another doc is a definate yes. I had PF about 10 yrs ago and finally worked through it. I wear boots most of the time (I work in EMS) and use cheap Walmart inserts. I also bought a pair of Birkenstock sandals for running around in. Hadn't had problems for the last 9.5 yrs. As a nurse/ medic, I would suggest trying everything before getting injections or having surgery.

camojack
05-04-2011, 03:36
I used to get that, but not since I started using the green "Superfeet" inserts that someone has already mentioned...

Joker4ink
05-04-2011, 03:36
I see you are from CT also, and not far from me. I run into this everyone once and a while and it is due to the lack of arch support. I visited Dr. Wong, podiatrist in Cheshire and she showed me how to tape my foot to give me support for the issue. She recommended a specific set of insoles which were under $30, since my insurance wouldn't pay the $xxx it would have cost for custom molded ones. I would definitely stop back in to see her if I have problems again.

adamkrz
05-04-2011, 05:45
I just want to thank everyone for their advice, I didn't think it was so common and feel better taking advice from other hardcore hikers.

You folks are great - Keep on truckin -Thanks again..

rrsmith
05-04-2011, 07:02
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
05-04-2011, 07:30
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
05-04-2011, 07:47
this stretch:
http://www.healthline.com/blogs/exercise_fitness/2006/11/better-achilles-tendon-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
05-04-2011, 07:47
....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
05-04-2011, 08:04
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
05-04-2011, 08:11
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-landing?cid=EMA-C-CHAC-US-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!:sun

Rick500
05-04-2011, 10:31
Montrail insoles helped me.

BJStuart
05-04-2011, 11:28
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
05-04-2011, 11:33
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
05-04-2011, 15:04
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
05-04-2011, 16:25
A lot of people are finding relief with the barefoot/minimalist thing. Strengthening the foot rather than immobilizing it and making it weaker.

DapperD
05-04-2011, 19:55
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
05-04-2011, 23:22
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
05-05-2011, 00:18
... 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
05-05-2011, 00:24
@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
05-05-2011, 10:02
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/plantar-fasciitis-cause

MuddyWaters
05-05-2011, 22:36
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.