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Plantar Fasciitis Trouble
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Hey I am a full time International Athlete from Ireland. Last year I suffered from PF in my right heel which in the end had to be injected under ultra sound - which proved a success.
A full year on and its back, same heel and as raging as ever. It did not give any worning this time, it just appeared after a run as if it had never gone.
I have been suffering now for 4weeks. I have tried icing, stretching, physio (everyday), foot brace at night, straz sock at night, all calf raises & stretching etc etc etc. I have also had 3 shock wave therapy treatments.
I don't want to go down the injection route again as its in the same area and I can't afford to take time out as I had 3months off with a stress fracture from July-Oct.
Does anyone have any other methods that have worked?
Thanks
Kerry
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Kerry, as one of the "PF comeback team", I've been posting on this thread - there are loads on here as you can imagine.
PF thread
Don't be put off by the length of the thread, if you can scroll back to around June/July (not that many posts) you'll find a core group of us - we've all had major PF, but all found that different treatments worked for us.
The one thing that we all had in common was rest - sorry, not what you want to hear I guess (2 years in my case).
I've done all of the things that you have, wore night splint for 6months (and during day), had steroid injection, do all the stretches. I don't find that icing works for me as it causes the tendon to contract too much - warmth works better, so I wear sheepskin boots around the house and then stretch my foot. The one thing that really helps me is to roll my foot over a hurley ball - golf ball is too small, tennis ball too soft.
The one thing that I was told was to continue stretching, even when the pf was healed. I know that a lot of people stretch etc to help recovery from injury, then drop the routine when fully recovered. I haven't - I still stretch as much every day and I'm sure that this has contributed to my having avoided a recurrence.
Good luck, hope the thread may be of use.
Thanks CC, unfortunately I can't take the time off as I have indoors after xmas and Commonwealths Oct 2010, so working hard.
I have even bought an ultra sound machine that set me back a good bit, been working with the golf ball and also a hockey ball which I was using for tight gluts last year.
I will however try some heat treatment as I have been icing alot and maybe it might respond better to heat, will have a read over the other threads too.
Thanks for replying
K
It worked for me because my PF was caused by over-training (classic beginner's mistake - too many miles, too soon) and by tight calf muscles (I never stretched - didn't know you had to!). I also have severe problems with over-pronation - they're all linked.
I stopped running in October, so was getting treatment for it in the winter, when it was cold. I am by nature always cold, and icing made me feel cold everywhere - my whole body temperature would drop quite a bit. I noticed that I had no improvement with icing, after a session the tendon was so tight, you could see and feel it along the length and it felt as if it would snap. Against that, I'd noticed that when I'd been wearing my sheepskin boots, my foot seemed OK, so I wondered if there was a correlation.
Then, 8 months later, (pf cured, but not allowed to start running) I went on holiday to Devon and fancied a go at surfing, so had 2 hrs in the (cold) water. When I came out, my foot wouldn't even straighten out and I couldn't walk. I spent hours that night warming it and massaging it and a day or two later, it was fine.
Ever since then, I've resorted to warmth - I wear sheepskin boots all the time (even in the summer unless it's blisteringly hot), never go barefoot and stretch every day.
You might find wearing a slight heel helps, I've got some cowboy boots (2" heel or so) and the surgeon said that they are perfect! Alternating heel height (if possible) can help too, I used to do that when I worked, but having had children, had taken to wearing flatter shoes as I wasn't working and you can't exactly run around a playground after active toddlers wearing high heels (unless you're Victoria Beckham, I suppose).
Appreciate that you can't miss training, but my surgeon also advised me to wear my night-splint all the time when not active - so whenever I'd sit down, to eat, work at computer etc, I'd put it on. As Tesco says "Every little helps"!
Hope you do get it fixed.
Cheers CC, wearing the night splint lots and have just ordered a day time one for wearing. Its got pretty bad again and I am seriously thinking of going for injection again. I had it last year under ultra sound and it worked very well. Not sure why I have it back a whoole year later, maybe due to being off for 3months with stress facture, but I did gradually get bk into things by walking first, jogging, then running.
I have a very big season ahead so a cort. injection maybe the quick fix and take 10days off after, then back to training before Jan comes round.
The guys on the PF thread seem to be warning well away from the cort., but if its done under ultra sound again I should be ok I guess? well so says my podiatrist.
I had the cortisone injection - that and all the other stuff mentioned eventually worked, but it didn't improve a huge amount immediately after having the injection.
I used to have ultra-sound 2/3 times per week too, I'd forgotten about that.
I had ruptured the tib post tendon in my other foot (chronic and long-term over-pronation) and had it repaired surgically and bones repositioned etc. I went back to the same surgeon, he gave me the cortisone and said that if it didn't work, then the only other solution was surgery which on pf is never a guarantee of success.
I'd go for the cortisone if I were you, 10 days rest will help, although I think that you'd need more, but obviously, you're under pressure for next year. Tough choices.
I'm convinced that going down the route of warmth/constant stretching and massage (every time I sat down, I worked on the pf, warming it and easing it out) was what worked for me, then, when I started back, taking it all extremely slowly - I started literally with walking for 10mins.
Stress fractures / pf etc are all signs of heavy training - though not much you can do about it. Can you do deep-water running etc?
Yeah plan I think will be injection next wk if I can get it (trying to get booked), if not I have booked 17th Dec.
Did you have your injection with guided ultra sound?
I will take 10days off as I did the last time and in that I will replicate my training sessions in the pool deep water running. I have the aqua suit which is grt and kept my cardio up during stress fracture time out.
My PF is very sore at the mo, more so I think than last time I had it.
I have the N.Ire 10k road championships 2moro which I am going to race but I know I will be sore after.
Fingers x I can get in touch with the specialist on Monday to get a date asap.
Got the day splint on for first time 2day but no relief
defo makes my mind up that I should get injection while I have a wee window.
Thanks for advice
No, but the surgeon who did the injection was an expert - he only treats feet and ankle injuries, so he did the treatment himself. I'd been seeing a local physio with no results, so went to see him, he treated me on the spot (cortisone), referred me to another physio and gave her a list of exercises to do with me. He said that if there was no progress within 6 months, then he'd operate, but warned me that surgery could make it worse.
I started ultra-sound x 3 per week and a routine of calf stretches. It was a year after that that I first started back, by walking 10mins.
At least I had the benefit of rest, which you obviously don't.
Two more thoughts -
Good luck for today - don't forget the anti-inflamms and if you go for an ice bath, maybe keep the pf foot out! Seriously though, try warmth afterwards instead of ice. I understand why ice is used, but warmth might help your pf loosen a bit post race.
Cheers CC,
I managed the 10k and retained my N.IRe title, but my pf hurt the whole race. It was throbbing all night after but I left it alone and slept with my night splint as usual. I woke with no pain and ran with no pain today but when I finished it got stiff and sore as usual - the joys of pf ehh?
I have custom made orthotics from the institute of sport in Australia and I recently got my feet cast again to get new pairs - still waiting on those.
I have booked injection for 17th Dec and trying to get one earlier - but in the meantime I'm leaving it alone to see how it reacts, no ice, no stretching (only calfs), no massage or golf ball rolling.
Day splint saves on taping. I had been taping but found it loosened after a while, the day splint has straps to pull tight and velcro down.
Hoping I get a good responce so I can cancel injection, not too confident on going for a second although first was a yr ago so maybe ok.
fingers crossed, but it is a nightmare of an injury, wouldn't wish it on anyone.
Congrats on your race - double congrats if you had to run with pf - no mean feat (could be a pun in there...)
If I were in your place, then I would go for the cortisone - it can't make it worse. I'm amazed that the night splint works so well for you, even when wearing mine (which was custom-made) I couldn't walk properly in the mornings when I got up, all the tendons/muscles had contracted so much overnight.
One thing that I did find was that once I saw an improvement, I'd back off the treatment, thinking that I was "cured". But I wasn't as, after a while, it would start all over again. The one thing that I have learned is that in my case, pf is a permanent threat - so I stretch etc daily to prevent it returning. I'm in a HM next week and did about 9 - 10m yesterday, didn't have the chance to stretch properly afterwards and my pf is tight now. Running in the cold and wet makes it worse - we had so much rain over the weekend that roads etc were flooded, unfortunately, I had to wade through some ankle-deep water at the very start of yesterday's run, I could feel the pf tightening up immediately.
Pf is not like other injuries, once healed, generally they're OK, I think pf is like a weak spot, once you've had it, you're not likely to get rid of it, it's always lurking. So, whatever you find works for you, keep doing it, that way I reckon you're more likely to keep it under control.
Well done, again re yesterday.
Cheers CC
Having a really grumbly day with the pf. Deffo has made my mind up to inject again.
Its at its worst when sitting about, its throbbing 2day again. So sore when I get up to walk .
I will let you know how injec goes, once I can get hold of the guy.
Really feel for you, know what you mean about sitting around. When that happened to me, I used to just make myself get up every 15 / 20 mins, just to ease it slightly.
Throbbing - sounds as if ice might relieve it, along with anti-inflamms, but given your status, bet you've got a whole bunch of phyios/medics etc you can call on - no doubt they'll have better advice.
The splint should help if you can put it on. I used to get some relief from sitting with my foot elevated - probably to do with blood flow.
I'm a forefoot runner
lol
Cheers for advice CC and Tom.
Injection deffo on its way
Appreciate your situation re training, Kerry, but running 2 x per day with pf like that is not going to get rid of it, probably just make it worse.
Don't know how you could manage it, but I reckon that the only way you'll get on top of this is to rest.
I had PF in my left foot and i was limping for 2 or 3 months and running was just out of the question. So i cross-trained and waited.
I've done 5 marathons since including 2 in a week and no recurrence. Rest is the best thing I think.
Cort. injection under ultra sound 2moro guys. Can't believe I'm looking forward to it as last year I fainted getting it.
Hope it works again, it will work again I mean. PMA all the way.
Will keep you posted. Taking 5 full days off from all training (prob keep up core though) and then 5-7days in the pool with the aqua running sessions.
I'm just in so much oain now its gotta be done, but I will be sensible CC, promise.
Even got the crutches out and aircast to stay completely off it - no weight bearing.
k
Good luck, it will work, especially if you take it easy. Crutches and aircast good idea - that's what I used when the pf was really bad - just meant that I was not weight-bearing on it.
Ask them to give you a topical anaesthetic gel on the injection site, doesn't take away the deep pain, but it helps. Got through mine by using deep breathing exercises I used in childbirth - pretty much on a par, pain-wise
.
Reckon you'll need more than 5 days, unfortunately, good idea to keep up core - there must be plenty that you can do to maintain fitness - I do x-trainer x 2 each week and that was one of things that I could do even with pf.
PMA and rest and you'll beat it.
Cheers CC,
I got gel last time and the cort. injection has anaesthetic in it also. Last time the inject was sore but after the heel just felt full of fluid. Had a delayed reaction to the pain and fainted afterwards in the reception area.
My coach/partner is coming with me so someone to faint on after.
This time round my PF is much worse so I recon more jabs in more areas, its good to see it on the ultra sound as the doc puts the jabs in as you know its going in the right places.
will be very sensible and will do all the right things.
Lots of PMA at 9.30am - appointment time.
Thanks
K
xxx
Are you dead yet, Kerry?
Seriously, hope it works. If you have to walk on it, avoid flat shoes.
HEY, back home. Injection went well, there was alot of inflamation (seen in ultra sound) but no tear at all.
Doc says if there had been a tear that he could not inject it - thats were the ultra sound is key to getting this done really - hence why most people who have got the jab not using ultra s find no/little improvement as the right areas have not been injected or the wrond ones (even worse) or there has been a tear and its made things worse.
Anyway injection done, sooooooooooo sore it was too but I didn't faint this time round.
Aircast on and feet up, 5days off and 10days after that planned in the pool.
Very interesting watching the injection go in on the ultra sound.
Great thanks CC, pain free now. All gone, Santa did bring a new PF
Im still in the pool as its only 7days since I got the injection. Another 7days of pool training to go to be on the safe side.
Hope you are well. Merry XMAS and a Plantar Fasciiitis pain free new year,
lol.
K
Great news
.
Glad Father Christmas came early and left a new pf in the compression sock
.
Hope next year goes well, look forward to seeing your name up there in the competitions
.
Word of advice, if you've found something that works, keep it up, don't stop once the pf is better. As I posted before, I have to work at it every day (but then I'm a tad older than you
). I read your comments on the pf thread and agree - core work and glutes are really important - they're both in my daily routine. Chronic conditions are rarely caused by malfunction in one area alone - all bits are connected
.
Here's to a pf-free 2010
.
Cheers CC,
Think I'm gonna wear the Stras. sock for life now - not just for xmas. Last time I left it on for a few months after my PF cleared but maybe should wear it from now on, plus you get used to it,
Enjoy the festive season.
Cheers for advice.
K
You too
My mantra "pf is for life, not just for Christmas"
Has anyone tried both the traditional solid night splint and the Strassburg Sock? Was wondering if the sock is any better as I currently have a Dorsiwedge splint. I seem on the brink of recovery but can't quite rid myself of the darn PF...wondered if the S Sock would help take me to full recovery. In the main my foot is pain free except for a mild heel pain (usual prob of first thing)
Too much time on my hand at the moment with the Christmas break
Dips, that's how mine went, the last bit to get rid of was pain (gradually decreasing) in the heel first thing in the morning. Then it ended up as stiffness and now is fine.
I can't comment on either of those products as I had a custom-made splint made for me ( I was spoilt
) but I would say try it out - on the other pf thread, we've all said that we've found different things work for us, so what worked for me won't necessarily work for you, or anyone else.
Give it a go, if it works,
, if it doesn't, then try something else.
As the pf contracts back overnight, I used to find that gentle stretching / flexing of the foot and massage before getting out of bed also helped.
Warmth still does it for me - I'm sitting here (at home) in a pair of sheepskin boots - the warmth keeps the pf more flexible, so it contracts less.