Plantar Fasciitis
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Plantar Fasciitis
Dec 2008
Does anyone have tips for addressing plantar faciitis which causes severe
heal pain?
anon
I had this problem because of gaining weight during
pregnancy, high arches and wearing flip flops!
Anti-inflammatories. Custom kevlar orthotics (expensive but
well worth it). Get good, supportive shoes! I love The Walk
Shop on Vine St., between Oxford and Shattuck. I got some
great leather shoes by SAS. When they told me postal workers
swear by them, I was sold! The good news is that by being
kind and supportive (!) of your feet, the condition will go
away!
kl
I've had plantar fasciaitis twice. Both times I tried many
suggested remedies (heel pads, specific shoes, etc.) the
only thing that helped me both times was custom orthodics
made by a podiatrist. I was better in a week.
That said....also what helps people is rolling a tennis ball
under your foot to stretch the tendon and tissue, wear
supportive sturdy shoes ALL THE TIME THAT YOU ARE ON YOUR
FEET, including when you get out of bed in the middle of the
night to pee....well, at least when you get out of bed in
the AM.
I'm a massage therapist and work with a chiropractor who is
great with feet issues. HIs name is Dr. Bruce Rizzo. Office
number is 510 843-1234.
Each time I had it I did chiro, stretching,...it didn't go
away till I got the orthodics and started weariing
supportive shoes all the time (ie:no flip flops). Good luck.
June
I've had plantar fasciitis for years with periods of
relative comfort alternating with flare-ups. The best thing
I found to prevent/cure the pain is orthotics prescribed and
made by my podiatrist, Michael DiGiacomo in Oakland. Also,
stretching the achilles tendon and calf muscle really helps
prevent flare-ups. During painful periods, icing and
ibuprofen help somewhat. For a while I tried a ''boot'' sort
of apparatus that was supposed to stretch the achilles
tendon passively. It did nothing, and the only thing that
helped was wearing my orthotics all the time.
anon
Never go barefoot; find shoes that give you the right
support (Dansko clogs work great for me, except when I try
running down steep alleyways and fall and break my wrist);
if you are overweight, you may benefit by losing some of it.
Good shoe stores (e.g., Walk Shop in Berkeley, Walnut
Square) will have people who can show you the best kind of
shoes for your problem. Some people get orthotics, I don't
have experience with those. Good luck! It's a pain, for
sure.
lori
Read John Sarno M.D.'s book Healing Back Pain.
My husband had plantar faciitis, and we thought Sarno was
joking that p.f. can be a reflex of tension....no joke:
once my husband sorted out what was stressing him and
recognized it for what it was (stresses are still there, he
just confronted the stress overtly), the p.f. went away.
You need to read the Sarno book to be convinced and see the
conection. Husband got rid of back pain same way too.
Neither p.f. nor back pain have returned 13 years since.
anon
I have found New Balance shoes seem to solve the problem. I
have not had any pain since I switched to them.
Alita
Hi, I've been suffering from terrible plantar fasciitis for
2 years and just found stretchy, Ace-bandage like arch
supports at Walgreens that have changed my life. I've been
wearing them during the day for 2 weeks and my feet no
longer hurt like the devil every morning and every time I
get up from sitting. Other tips: Shoes with good arch
support; heel cushions (also avail at the drugstore); lots
of stretching your calves/achilles tendon, like every hour
you are awake; acupuncture; also, podiatrists recommend
icing your feet at least once a day, although the
acupuncturist recommends heat instead and on a gut level I
agree with that, it feels better to me.
Sarah
I had really painful plantar fasciitis this time last year.
I have always been a walker and I have always worn
''sensible shoes'' only, but one day after walking about a
mile in sandals, I developed plantar fasciitis that just
would not go away. My heel hurt so much in the mornings that
I could not walk on it until I had done a few stretches and
warmups. I googled it and found some really helpful advice
on the Mayo Clinic website and others. I learned that it's
common in runners and in middle-aged overweight ladies (I'm
afraid I fall into the second category). I learned about
exercises, which did make my foot feel better but did not
cure it. I went to La Foot in Berkeley and got some great
new shoes and inserts - they are very knowledgeable about
plantar fasciitis and the shoes also helped my foot feel
better. However, it really did not stop hurting until I
stopped walking to work twice a week. Within a month or so,
no more plantar fasciitis. And I can walk to work again without pain! The medical sites will tell you this: the
main cure is to stay off your feet until the fascia has a
chance to heal.
not a runner
I will suggest two things that worked for me -- exercise and
homeopathic arnica cream.
I had some pretty bad plantar fasciitis earlier this fall,
and then I took a one-month vacation for the month of
October. While traveling around India, walking a lot and not
being cooped up behind my desk at work, I noticed that my
heel didn't hurt at all!
Then a few days after I got home, it started hurting again
-- so I turned to the arnica cream.
Now I make it a point to walk as much as possible, and to
use the arnica whenever I feel an ache, and the problem has
just about gone away.
Lisa in Oakland
I suffered through plantar faciitis 2 years ago.... tried
everything. Had inner soles custom made, anti-inflammatories
- none of it worked. The only thing that worked for me was
to invest in really comfortable, soft shoes that fully
supported my arches. I also had to place 2 or 3 inner soles
into any other shoes that I wore which did not support my
arches. This allowed for my feet to recover, although I
still cannot wear shoes without arch support - 2 years
later.
Plantar faciitis survivor!
Go see Cyrus at Next Step on San Pablo west side of street
just south of Solano. He will fit you with proper shoes and
inserts and eventually, eventually, you will get better. I
had two bouts, one foot at a time. One went away in about 6
months, the other took a full year. He really knows his
stuff, and he carries only ''good'' shoes. Many local
physical therapists send their people to him. Try to go on
an ''off'' time, the wait can be long. You are able to make
an appointment, but that is probably not necessary unless
you really don't have the time and have the extra money to
pay for the reserved spot.
Good luck - I can wear any of my old shoes again, although I
am much more careful about how I treat my feet. They really
matter!
there is hope
If you exercise, get new shoes at La Foot on College Ave in
Berkeley. They're fantastic at diagnosing why your plantar
facitis has developed by watching you walk. I also bought a
bunch of those inserts for my shoes - get the full foot ones
though, not just the heel ones as you need the arch support,
plus the heel-only inserts move around on you as you walk
which is really annoying. And if you're a runner, you need
to stop for a while and go work out in a gym on an eliptical
machine or start cycling.
Painfull heels too
Stretch your calves. Always wear supportive shoes around
the house--don't go barefoot. I wear inserts a sports doc
at Kaiser prescribed years ago. Arch supports make an
amazing difference. I don't need inserts in some shoes such
as Berkenstocks or Mephisto. I get running shoes from
Transport--they are good at seeing which brand is best for
you and I get sports inserts for the running shoes there
also.
anonymous
May 2005
I am a dancer and developed plantar fasciitis about 8
months ago. Not wanting to stop dancing and not knowing
what I had at the time, after about 5 months of my feet
feeling ''different'', eventually I ended up with the classic
symptom of pain in the heel upon the first step out of bed in
the morning. My worst symptoms were in Dec 04 and
following months of icing both in ice bath and massaging
with a frozen water bottle, no dancing and doing the calf
stretches as instructed by my podiatrist and Cyrus at ''The
Next Step'' in Albany and only wearing rigid shoes with an
orthodic -- my symptoms have mostly improved. About five
weeks ago, following a lot of improvement, I had some
regression back to worse symptoms after I stopped the
icing and backed off of the calf stretches - guess I shouldn't
have stopped this regimen -- at this point my exercise
regimen is pilates, swimming and cycling (both spinning
class and on the road and I use clips, shoes with rigid
base) - my greatest concern is that bike riding is not
causing or adding to this condition - I've been assured over
and over again in my research and by my podiatrist that
cycling is not implied as causing this condition. Also, just
wondering if anyone has any other great ideas or will it really
take a year to clear up?? I've seen a body worker a few
times who says massaging the foot and calves should be
part of the treatment as one needs to increase the
circulation. Would like to hear any advice on this subject!
Desparate to get back to samba!!
shendo
Hi, I had this EXACT situation about 15 years ago. Don't worry I am
completely better now. First, I disagree that cycling may not be
contributing to the situation. I was a long distance bicyclist at the
time (this was my only exercise so I don't know what else could have
cause the plantar fascitis), and was planning a trip to bike around
Ireland that I was sure I would have to cancel. I went to the Kaiser
Sports Injury Clinic and here is what they told me, and it worked:
1.
NEVER go barefoot. EVER. Even in the shower stand on a rolled up towel
to support your arch. Even when I got out of bed I stood on a rolled up
towel until I got my shoes with orthodics on (see below about
orthodics).
2. Get orthodics.
They did not recommend the expensive custom made ones.
I got pre-formed ones from a company whose name I can't remember, but
Kaiser Sports Injury Clinic could probably tell you even if you are not
a member. I ALWAYS wore them in my shoes (but they are really only
comfortable in sneakers).
3. I did the exercises they suggested which sound like the same ones you
got, but was not religious about it. Within two months I was fine. But I
woke up in agony for the first month or 5 weeks and then it tapered off.
I went on the bicycle trip (with my orthodics) and did great. Over the
years I use the orthodics in my sneakers, but can now wear dress shoes
(but not high heels--I always wear flats) to work without the orthodics
without triggering an inflammation.
Good luck.
Signed:
A Bicyclist
My sympathies- I had an absolutely terrible case of plantar fasciatis
several years ago and know that it can be excrutiating.
I tried everything my podiatrist had to offer short of surgery. I wore a
special foot splint at night, I did leg stretches, I took
anti-inflammatories, etc. I was about ready to go for the surgery (they
permanently cut a foot tendon!), when I happened to mention it to my
acupuncturist.
Well, she cured it with just a few treatments! Having the sole of my
foot needled was not fun, but actually not as bad as the plantar
fasciatis. She also recommended that I wear only lace-up shoes, and that
I use a kind of heel insert called ''cushi-heels''
(http://www.footsmart.com/Product.aspx?ProductId=1730)
These are just simple foam wedges, but I had tried just about every
other heel pad available, and these were the only ones that actually
felt good.
I still use the cushi heels, wear lace-up shoes as much as possible, and
replace the insoles in my shoes with Spencos with arch support. I do not
want to experience that pain ever again!
Unfortunately, my wonderful acupuncturist (Jane Tang) has retired. but
there are lots of acupuncturists reviewed in the recommendations digest,
so you might want to call some and see if any have experience treating
this condition. Dr. Tang used electrical stimulation on the needles, not
a technique that all acupuncturists use.
Good luck!
Cecelia
You really have to be vigilant everywhere in your life to get it to
clear up even in a year. What helped me the most was never, ever walking
a step without arch support. I bought Finn Comfort brand sandals (not
readily available here, but they're at Eneslow shoe store in
NYC)--Chaccos are very good too. For closed shoes, I use Birkenstock
brand orthotics, available in Birkenstock stores. The shoes I had that
the orthotics didn't fit into, I just got rid of. I also didn't walk
barefoot, even in my house, for a few years. Standing in front of the
stove cooking dinner--not without support.
Don't go to museums--that slow shuffle through exhibits is killer on the
feet. If you're out and you start to hurt, SIT. Take a taxi home, or to
wherever you were headed. Don't ''power through''
even a few minutes of painful walking. It can really set you back.
Massage is important, and the good news is that you don't need a
professional to do it, not at all. The idea is to break up the scar
tissue that is forming, so just rubbing your thumbs or knuckles hard
over your arches is the idea. Feels good too.
I am suspicious of the bike riding. I think it can tighten the calves
and limit the good effects of the stretches you're doing.
I personally limited my bike riding when my feet were at their worst.
You're doing the right things. This one is really tough, ask anyone.
Plantar fasciitis was what made Mark McGuire retire from baseball.
You'll get back on the dance floor, but give it time.
Good luck!
heidi
I too had plantar fasciitis for about 6 months and I too went out and
bought rigid shoes and orthodics. Neither of these really worked for me
but I'll tell you what did. My accupucturist, Nancy Rakela (she's in the
UC Parents archives) and buying Keen shoes. Three visits with Nancy
(plus she gave me a very simple exercise to do at home) and after the
first week of wearing a pair of Keens and I haven't had any pain in over
a year. You can buy Keen shoes and sandals at REI and I'm sure other
local stores. I was in REI last week buying my second pair of Keen
sandals and 2 other people were telling their stories of how Keens cured
their Plantar Faciitis too.
Good Luck...I know it's a pain in the ..........foot.
Diana
I've had plantar fasciitis 3 times and am also a massage therapist who
helps people with pf.
I know of Cyris at ''The Next Step'', and though I haven't met him, he
is HIGHLY spoken of.
Here's what I know....there are 2 kinds of pf...1 kind you get from very
tight calf muscles (dancing?) the other kind you get from your heel
contacting the ground in unnatural ways(bad posture, bad shoes,
exercising on concrete, etc).
When I''ve had it before, custom orthodics and stretching my calf is
pretty much what cured it...also wearing sturdy shoes ALL THE TIME.
There are many muscles that can be ''turned off'' as a result of the
calf muscles/achilles tendon being really tight that can prolong
healing. It sounds like you may have the tight calf muscles kind of
plantar faciitis.
Since bicycling flexes and extends the foot, it doesn't seem like it
would make the problem worse. However, I would suggest that you continue
stretching and massaging your calf....always.
If you want to experiment from time to time and back off from your
maintenance program, do one thing at a time for a few weeks to see if
there is any difference before trying to back off of something else.
Unfortunately if we re-injure ourselves it can take that much longer to
heal.
Will it really take a year to go away? It's hard to tell.
Depends on how conscientious you are about your care. My 3 times never
lasted a year, but definately lasted several months each time. Now it is
completely gone. I can wear sandles and go barefoot. I'm on my feet a
lot and I walk in sturdy shoes for exercise. Shoe quality is also
important, as you probably know by now. Good luck...hope this is
helpful.
June
I don't have any advice other than that which has already been given to
you. Are you doing Pilates in supportive shoes with your inserts in? I
know a fellow Pilates instructor who had Plantar Fasciitis from pressure
on the bar of the Reformer apparatus. Symptoms improved after she began
wearing shoes during Pilates, but she continued wearing them for a LONG
time afterward. It's a frustrating problem! Good luck!
Alonn
In addition to the tactics advised by others (nerver go barefoot;
achilles stretches, etc.), I did these two exercises I found in
an online search:
1. pick up marbles with your toes. Do this as much as tolerated.
2. stand on your toes, to gradually strengthen your arch muscles.
Be sure your ankles are in good alignment while you do this, and
hold only as long as you can without strain (ankles will get
stronger too).
I believe these helped me recover from pf. I still wear very
sturdy shoes almost exclusively - that is, the sole can't twist -
(except the ocassional dressy ocassion). I do shower barefoot,
but wear shoes or clogs around the house all the time. If I feel
the pf pains threatening, I do those exercises, and nip it in the
bud. So far - no orthotics.
Anon.
June 2002
I have had plantar fascitis for 7 years and have tried most
medical options to relieve my pain (ie. cortisone shots,
orthodics, pain management, air casts, night splints, swimming,
special shoes, etc.) and am now ready to try alternative
medicine. Though no longer terrible, I hope to one day be free
of this ailment. I live in the Oakland Hills and am looking for
recommendations for acupunturists preferable in the area though
I would be willing to travel. Also, what questions should I ask
before beginning treatment?
Ariane
I see and highly recommend Dr. Anita Chen Marshall, Pharm D and
LAc. She is located in Alameda just off of Park Street, and her
number is 510-523-1072. I return from Dr. Chen Marshall's office as if I
spent the day at the spa! Dr. Chen Marshall is a wonderful person,
doctor, and has given treatments for many processes of inflammation
including Plantar Fascitis (I called Dr. Chen Marshall and asked her).
Dr. Chen Marshall supplements her care with wonderful herbs, an art
that she developed during her 20 year career as a pharmacist before
she found her true love: accupuncture. All needles are brand new
and unwrapped from individual packages during the session. Sessions
are very reasonable. Dr. Chen Marshall is a wonderful person - it's
worth calling!
tanya
Pam Heaton, OMD, L.Ac., is located on Park Blvd. her phone number is
530-9128. She works M-W and Saturday. She gives 1-1/
2 hour sessions for $55, although the first one is more expensive
and closer to 2 hours.
Nori Hudson
I saw your posting for acupuncture for plantar fascitis. While I
did not seek acupuncture for my P.F. (which plagued me for
months after healing from a fracture in my foot), I luckily
found Dr. Mark Reiley from Berkeley Orthopaedic Medical Group
(510 845-3856). He has done some published research on P.F. and
is considered an expert on it. He ran me through a physical
therapy regime that concentrated on strengthening the muscles
above my foot/ankle/calf which contribute to the P.F. I have
maintained the exercises, and have never had a flare-up since. I
highly recommend him, as well as the Alta Bates Physical Therapy
group that helped me.
maya
Hi, Ariane. First an apology--this is not a recommendation for an
acupuncturist, but as someone who has suffered with Plantar
Fascitis and numerous other foot ailments, I wanted to share what
worked for me just in case it can help someone else. I too had
tried nearly everything, including stiff orthotics from a
podiatrist. Ultimately, my salvation came from someone called a
Pedorthist. A pedorthist studies all kinds of foot problems and
works with soft orthotics and shoes as the solution. Soft
orthotics redistribute weight on your feet instead of
artificially buttressing them.
The place from where I now buy all my shoes is Foot Soluions/
Walkrite shoes. Unfortunately they're only located in Palo Alto
and San Jose [(408) 376-0495]. If you've tried everything else,
it can't hurt to talk with them (Try to talk with owner Marge
Bonsall). All I can say is that I thought my active days had come
to an end, and three months after Marge set me up with shoes and
custom soft orthotics, I completed a 7-day hiking trip in Bryce
and Zion. I wish you the best of luck.
Valerie
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