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plantar facilitis what now
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Hi guys. Sorry I haven't been on but I thought the thread had gone dead. I thought I would have had an email notification if somebody posted.
Unfortunately my self diagnosis was right. I went to see my third physio last Monday (somebody who came very highlighy recommended) and he said that there was nothing else that it could be and that PF doesn't have to result in pain in the heel, it's just a tight Fascia. He looked at my posture which he said was terrible and said I am standing all wrong and putting my weight at the front of my feet. He taped my feet up which instantly felt great and as I left, said I wasn't that bad and in a sporting envirionment (Amongst other things he's the Leeds Rhino's physio) he'd be able to sort me out in 3 days. When I mentioned my plan of having 2 weeks completely sympton free before attempting a run, he disagreed and said I could run straight away if I was without pain. Clearly I left feeling very positive!
However, it wasn't meant to be. I left it 3 days without doing any exercise and I really felt no pain. I thought I'd allow the taping to allow my arch to rest. Last Thursday I did a 2.3 mile run and it felt fantastic - no pain. But then next day the tightness crept in and the last few days it's been awful. My feet are just burning, as are my legs and ankles. It's awful! The problem is I'm on my feel all the time so there's time to heal. I'm trying to save positive - decided to take up adult swimming lessons and go out cycling, but it is very upsetting. You get your head round resting if you feel like you're getting better but it gets worse! Had a sports massage last night but no better.
Sorry to moan but sooo fed up. Does anyone else get this chronic tight and burning feeling, even in their legs? It feels like a bad case of sunburn.
I'm sorry to hear that you are still stuggling Ted and that your trial run didn't go well either.Thanks for your advice and support Steve (Vickie!).
Beth
PS. Where did you get your night splints from - I could do with 2!
mine's been rumbling on for a few months but as rest wasn't working, I decided to resort to getting a consultation. as I have private health cover, I ignored my GP (who from my experience isn't that clued up on sports injuries) and managed to get a referral from the insurers resident physio into Sportswise in Eastbourne. Ted - have you been there?? It's basically a specialist sports injuries centre managed by a qualified medic with extensive experience in sports and a range of other specialists - podiatry, physio, nutrition etc. it's the "go to" place locally if you need any sort of sports injury correctly treated
my PF pain had got so bad that I also suspected a heel fracture. initial ultrasound diagnosis was inconclusive, so I had a MRI scan and got the results last week. bar a range of historical injuries showing up (unconnected with the current issue and probably rugby related) no stress fracture was seen (phew!) but I do have confirmed PF. so I'm now wearing orthotics in my day shoes and for my running shoes - the night splint is in transit from the suppliers.
I'm finding less pain now with the orthotics and tried a short 5k run the other evening - 1st for 10 days or so. the run felt better with the orthotics in and I didn't have much post run pain - although the following morning I had to eat my words. OUCH! but the pain is easing much quicker and I'm hoping the night splint is going to help as well, along with stretches etc.
I'm a triathlete and my season starts soon, so I'm hoping the PF will sort itself out asap. so cycling, swimming and other less load bearing exercise is the norm for me so I can still keep pretty fit
Beth in one way its great to hear from you but bad in another because I really hoped that you had found a cure. When I began to read your message I even thought that matters had improved but as I read more I was disappointed to read that you still had problems,I think for now you are wise to either swim or cycle as it will give the PF some rest but I would also add that doing calf stretches 3 , 4 5 times a day may also help. On my consultation I was advised to continue to use my Night Splint which I am doing and somehow it does seem to be helping to improve matters.As you will know by now I also have torn my calf muscle so I am also trying to repair that at the same time.Like you I am cycling more but I am still eager to get running again but I am still wondering how long it will be and how will I know when it is safe to do so.
fat buddha ( sorry I do not know your first name ) if I can also respond to you as well now.
Sorry to learn that you have a problem as well and given I did not know what Podiatrist to go and see its great to learn that I chose the right one in going to Sportswise.
As you will have read from my previous post I was impressed with Tom and the way that he diagnosed my problem by the use of video gait analysis, Beth did your Pod do this because it was so worth while.He basically determined that because of my inflexibility I was lifting and lowering my legs in the wrong place and told me that I did not require orthotics, although he did say to continue wearing the Boots support orthotics I had been wearing, but should carry out calf stretches frequently during the day.
He also advised me to have some sports massage which I initially agreed to have but then having given it some thought and together with ( sorry about pleading poverty here ) the cost of £30 + for each session and being on a pension without any form of sports injury insurance I decided to go down the cheaper route of resting it and trying to self massage my leg myself.
If however 6 - 8 weeks from now matters have not improved I will have to bite the bullet and raid the piggy bank again and I will have no hesitation of going back to Sportswise.
fb I would rather not lend it out but if things do not improve and you think that it would be helpful to trawl through the book I have brought that specifically deals with the PF problem then please do not hesitate to contact me.
Although I am not a great athlete I too have done a couple of Sprint Tris and sometimes call into see Krys and Lawrence in The Tristore so we may have met some time.
Anyway good luck to you Beth ,fb and others in trying to get over this problem and please keep us fully informed of your progress.
hi Ted - I've not seen Tom at Sportswise - I went straight to see Nick Webborn who's the resident medic. I've known Nick for a few years and his pedigree is flawless as a sports medic - he's been head medic of the GB Paralympic squad a few times, and is again in London (plus duties at the main Olympics). He's disabled himself which I guess gives him some credo working with the paralympics squad. And a really nice guy which always helps.
my night splint turned up yesterday so that was used last night. quite uncomfy in bed but I guess I'll get used to it but the upside was that my foot didn't hurt on the 1st few steps. but it's still early days yet so let's see how it goes but at least the signs are promising
Ted - I know the guys at the Tristore very well since it opened about 8 years ago. They've been doing some work on my tri bike this week so I'll be in tomorrow to pick it up as I need to use it on Sunday.
Hi Everyone,
How are your feet and calf (Ted)
Ted, I haven't seen a podiatrist as yet as doc referred me and so am still awaiting appointment. Do you think it is worth seeing one privately? I've seen 3 physios and have been having regular sports massages but as he gets right into my foot, I am worried that he is making things worse!
FB, I'm determined to get something good out of this frustrating injury and am going to look at doing a mini-triatholon (or whatever you call them!) I plan to take adult swimming lessons (I can swim but not very well) and get out on a bike. Running has always been my thing but I think that a challenge like this will help me remain positive. Hopefully by the time I am reasonably capably at cycling and swimming I should be back running for the running element.
Over the last few days, I have been trying to look after my feet and try and get this bloody healing process going! I've been making the most of election day followed by a bank holiday weekend to try and rest, ice and stretch and my feet and they are feeling much better. I've also spent a long time trauling through this huge thread, picking up bits of advice and motivation form other people's stories. I've bought myself some 'sensible' shoes for work (I am missing my heels!) and ordered two PattStraps which seem to come highly recommended. Now I'm contemplating buying nightsplints or Strassburg socks (Yes - I need two of everything!) but am undecided with which to get. The Strassburg Sock looks more comfortable as it isn't rigid like the splints but I get hot feet in bed as it is! Has anyone any experience with either product? As it is likely to cost around £70, I need to get it right! Also bought the book, 'Injury Afoot - 30 things you can do to relieve heel pain and speed up the speed of PF' which has some sound advice.
I'm feeling more positive - hope you are too.
Beth
Hello all - going to join you. Not sure if I have PF or not. After Gtr Manchester marathon have a pain in arch of left foot. It is towards the inside of the foot, a few inches from the ball of the foot. When I press here I almost feel a knot there, and it is painful - but the whole arch aches and the plantar feels tight. I don't have many of the common PF symptons, I do not have heel pain and it does not hurt when I take my first steps in the morning.
Following reading this thread and others I have been massaging my foot, rolling a ball under my foot, rolling over a bottle of frozen water and stretching my calves. I had a week off running post marathon, but did go for a run yesterday as was feeling like pain had gone, but it is back.
I should stress that pain is not too bad, it did cause me to limp slightly the day after the marathon, but most of the time I can walk pain free, and running yesterday was pain free but I could feel the tightness.
I may try some off the shelf orthotics, probably orthoheel from Boots, and eventually I may go to a physio and/or podiatrist.
I should stop running, but I have Manchester 10k on 20th. If I do run this I may jog round and forget about PB's etc....I'd rather run it fast though!
Do my symptons sound similar to what anyone else has?
Hi,
Your symptoms sound just like mine. I don't have heel pain either, just an ache or a cramping feeling in my arch. Neither do I feel pain first thing in a morning. I'm still hoping that my plantar fascia is just being pulled really tight rather than having a tear of any kind as the ache comes and goes and only hurts when my calves tighten up. Again, I was the same as you as I did it (or certainly made sure I got it good and proper) following a race (mine was a half). I got a pb, didn't feel a thing whilst racing but then struggled to walk after. I had it just in one foot for the first month or so and then my other foot started and is nearly as bad. Apparently PF is used as a broad term foot pain of the plantar. Fingers crossed that when our legs eventually get over the shock of what we did to them, our feet will relax! It's just a bit worrying that I am now in to my tenth week! Are you experiencing tight calves as well?
Hi Beth,
I had tight everything after the marathon! I have been stretching my calves quite a bit the last few days hoping it will help. Have you still been running? Have you seen anyone about it?
Hi again - just read your posts above which pretty much answered my question. I don't think I have it as bad as you - or indeed a lot of you. There is some pain, but it is very manageable, but tendons in left foot do feel tight when I run, I definately can feel the plantar fascia, and I'm worried something is going to give. The main area of pain for me is just to the inside of the plantar fascia aboput halfway along arch, maybe a bit nearer ball than foot.
Thinking back I may have started all this when doing a hilly half marathon back in Feb - felt something go a bit on a steep downhill.
Hi everyone, its so interesting reading runners problems with the dreaded P.F.
I have had P.F, Here is my advice forget going to injury clinics for a series of massage therapy which is going to cost quite a bit of cash, I found when i first got P.F that i wouldnt be able to run, but after so many short runs the pain does not hurt while running, (ok the next morning getting out of bed is hell) But once up the pain starts to ease, No runner really wants to be layed up for months with this condition. I carried on running, massaged my foot with a wooden roller every night for 1 hour, also after thart used a golf ball, then put foot on a bag of iced peas out of the freezer for aroun half hour,, The first time i got P.F in my left foot it took 4 months to clear up, Some months later i got the condition in my right foot this took a lot longer to go and now its neary gone i still get a terrible burning pain in the side of my heel, Some runners i have talked to have had P.F for 15 months non stop, I say start your own programme to get rid of this condition, be patient and dont go out and pay the dollars, good luck to all of you
I'd like to see someone about it - just to find out what it actually is. Do I go GP, or splash out on physio?
I think I need to join in here - have a pain in my foot that has developed since running Brighton on 15th April. The pain is right at the very back of the heel - the first point to make contact with the ground when walking. I've seen physio and podiatrist - they both thought it was bruising of the heel pad and would settle quickly. I took 9 days off running completely and the pain was gone totally for 4-5 days. So a braved a gentle 5 miler on monday. The run was fine but 3-4 hours later the heel was really painful again, almost back to square 1. It was painful yesterday but today has completely settled again. I've not run again and have been stretching and icing.
Physio recommended an x-ray to rule out bone issues, so called GP to arrange. The GP I spoke to scared me half to death with his own personal tale of PF and basically told me my body is not up to running any more and the only way to escape the pain is to take up other sports. This as you can imagine (as you're all runners too) was devastating to hear.
I accept that the pain is in same place as PF but difference for me is my foot is pain free in the morning after a night's rest and if anything worsens during the day the more I am on my feet.
Now waiting for x-ray, new orthotics to arrive and clarity around whether I will have to give up my fave sport.
Any advice on what to do in the early stages of this would be really appreciate - even tales from those who have overcome it.....
Has anyone tried fascia release treatment?
Hi everyone,
15West - in my experience I'd probably just see a physio and podiatrist privately as you could be waiting months for an appointment! I'm still awaiting an appointment with a podiatrist and think I would have been much further down the road to recover if I'd had the correct orthotics (if needed) weeks ago. I know this is against the advice of Tolas64 but if you are anything like me, you want to give anything a go, as soon as possible!
Wonderwoman - Sorry to hear that you are struggling with possible PF. I've never heard of fascia release treatment- what is it?
I don't have the classic symptoms of either - I don't have pain first thing and my pain is in the arch rather than the heel. I've tried to convince myself for the last two months that I don't have PF but I'm finally coming round to the fact that I must have some form of it or other!
I've had a terrible day after thinking I was improving and could cry with frustration that I'm not seeming to be improving. I'm still waiting for an appointment with a podiatrist; I've got insoles from Sweatshop but they seem to be aggravating the problem. I think I might have to go private but this has already cost me a fortune with physio, new shoes etc!
Ted and Steve - how are you two?
Beth
Hi all. The truth is guys and girls. The road 2 recovery will take time with P.f. and it will get better. If u want 2 go and see a podiatrist this will cost a lot of money. And i would not advise private. It sounds like beth has a mild form of p.f. If you want me to put you on a recovery plan. Its worth a shot. You will still be able 2 run. And it wont cost a dime. Every person takes different time 4 recovery. It took me a good 4 months. With a severe case of p.f
Yes please Talaso64, I will take any help that is offered! It certainly doesn't feel very miled today - I am thoroughly fed up. What do you suggest?
i will send you a plan 2morrow. What things 2 get.and use. Im no magician but as long as u give it a go. Im confident. Send me your e-mail as i will post somthing 2u. And i need an address. Dont panic there is no charge. Let me know what runnimg shoes u use. I had problems with asics
Hmmm - I use asics.....
i hated asics runners. I dont find the soles flexible enough. They didnt help my P.F. i ran this years V.L.M. In Rebok transition. So comftable. Mind u i still brought some insoles 2 put in. I didnt like the ones which they had. Why dont theese running shoes have the best insoles in from the start. As the runners are not exactly cheap
I've message you Tolas64
i cannot read your message. Beth w. U did not finish it.
all very secretive....
Ha - top secret!
I've just sent you my email address. Have you received that?
no secrets here. But i thought if we post addresses on the forum site u my receive all kinds of horrible things through the post.
oh - you're sending stuff via post?
I went for a 30min run on treadmill today and felt ok. I could feel it, but no pain. Not sure if I have PF to be honest - may have just damaged a tendon or muscle somewhere down there.
Hi 15 west. With P.F you will get a horrible dull ache in the arch of the foot. Then it seems to go from the heel along the fascia 2 the ball of the foot. This is the inflamation of the fascia. Which has micro tears. I hope u feel ok in the morning. I wasnt far off a walking stick. When i got out of bed.
I've tried again
My feet are a little better today; I was very down yesterday. 11 weeks in and I don''t really feel any better. Spinning seems to be aggravating it but it is the only thing that is keeping me sane - I made sure I sat down. Also being on my feet all day at work teaching isn't allowing my feet time to heal.
I found what helped me with PF was rolling a tin of deoderant along the bottom of my foot right into my heel! (Lynx tin is the perfect size for the width of my foot!) It was painful as hell for the first wee while but has relieved my PF. I also made sure I stretched out my hamstrings & calves as these all contribute to PF. I'm returning to normal running this week after about 7 months of very painful PF!
Don't think it was PF - must have been some other damage picked up during marathon. Pain gone now, ran 8 miles yesterday with no problems, and 6 miles today also. I do have a new ache in my other foot on outside which I think is due to wearing in new trainers.
Invest in a night splint (mine was about £30) after you go runnng ice up your heel for about 15 minutes (bag of frozen peas) then roll your heel out on a wooden rolling pin for about 15 minutes. This was how I cured my plantar faciitis and it worked - then after that make sure you get the right pair of shoes
Couple of questions - grateful for any advice please!
1. How do I know when it is 'safe' to try running again? My foot feels completely fine in day to day activity and also the swimming/biking/cross-trainer (gym) that I have been doing. Did a 40m bike ride yesterday. I've been icing my heel (the sore bit), stretching and rolling on a golf ball every day. My last run was Mon last week - slow 5 miles and foot was sore later that day and the next then settled completely. I am due to pick up new custom orthotics on Mon next week - should I wait til then and try a slow run or wait even longer to be safe? How will I know?
2. What are good shoes for heel pain - both day to day, running and then I need a pair of trainers for walking (on hols in Austrian Alps). Someone recommended Fitflops due to the support in them - any views? I have been running in Asics 2160's for the last several years (with orthotics).
3. Is it worth having a few physio sessions with massage and ultrasound in case there is any scar tissue down there? Or is that a waste of my money?
Thank you!