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plantar facilitis what now
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Lawrence - I've got a question to add to the ones above. Could the regular Orthaheel insoles be too hard or am I just being a wuss? I've had my sports ones in all weekend and feel much better. I noticed that Boots do their own regular version which seem the same shape as the Orthaheel ones. However, when I sneaked them out of the pack for a quick try, they didn't feel as hard. Have you, or anyone else reading this, any experience of the Boots ones? I'm just a bit concerned that softer = less support.
I think the main thing is patience and to be sensible. When my dr told me it could take up to a year i laughed in his face-how right he was!!
the sports ones from orthoheel are a bit flatter in the arch I believe so may suit your foot type more than the regular ones. It can take a few weeks to get used to this type of orthotic though. Bera in mind that with a chronic pain problem one tends to see improvement in peaks and troughs not on a steady upward curve. Also its often a tendency to do more as soon as any chronic problem feel better which can bring on a relapse.
Hinchi
If you had relief from a pre-fabricated orthotic but this relief dissipated it may be that it compacted and therefore lost support or that you just need greater support. Either way a custom orthotic would be logical. nightsplints can help but take enormous dedication to use eg I recently issued one to someone who I felt was very motivated, they didnt wear it. Re steroid injections, these medications are basically huge does of anti-inflamatory however the most up to date research shows zero evidence of inflammation in plantar fasia pain. However the researchers found lots of evidence of "degeneration" (basically weakening and loss of elasticity) and steroid injections usually make this sort of thing worse in the long run. Hence new recommendations from those in the know is not to inject unless NOTHING elso is working and surgery is being contemplated. But talk it over with your Doc. Are you doing everything on my list ?
Lawrence - Thanks for the advice - I think my expectations rocketed when I felt loads better after just 48 hours of wearing them! It's definitely worse now after wearing the hard ones all day. Tried the sports ones in my sensible shoes but thay were too big. I think I'll try the softer Boots regular ones and maybe alternate them. Would this do any harm?
Problem has come back for 2nd time since doing more off road, hill and speed work (increased steadily).
Have been doing all the things on Lawrence's list (execpt the Orthoheel inserts) and its definitely improved.
I guess a visit to a podiatrist is the next stage to prevent a re-occurrence ?
Zippy, give it time - if you have it. keep stretching and icing. If not better I would say go see someone and have your gait analysed to see if there is a problem. Ive had a fair few "neutral" runners come in and low and behold they're not!
a day it does seem to be getting better
Seen my physio tonight and he reckons the orthotics are too big. I bought a size 5-6 (my proper shoes are a 6, runners 6.5 or 7) but I did struggle to get the sports ones in. I've no discomfort in my trainers though so I'll stick with them. Definitely going to try the Boots ones for my proper shoes. Good job Orthaheel offer a money back guarantee!
Zippy/Colin - glad you're both improving - maybe we should have a bet on who's cured first ;0)
Ordered that book from the library too - still waiting though. I'll let you know when it comes.
Lucrece - absolutely! R&D has been my main hobby for the last 6 weeks or so. We need sponsorship off Velcro though - I've gone through reams of the stuff whilst practising!
Keep stretching!!
Happy running!
How long does it go away for Rose? And do you know why it keeps coming back? My bruv's had it for 4 years but apart from 2 cortisone injections he's not done much about it. He lives with it cos he doesn't run. I find it so hard to rest. Stopped running for 11 weeks at first but it didn't help. Have now abstained for 2 weeks exactly and felt very envious of a huffing, puffing old man yesterday as he jogged past me!
Thanks for the encouragement - hope your electric shocks work for you.
I have had my feet checked for pronation whilst standing, but I'm begining to think maybe I should find someone who does video gait analysis, as I want to find out what caused my PF in the first place before I start back again.
Good luck with the gait analysis - hope it helps.
Blimey dont I go on!! Hope this helps.
Just wanted to post a success story to give you all hope. I got PF for the first time about 18 months ago, looking back I had it as a child, but was told it was growing pains and I would be fine (!) If only I had had orthotics when my feet were growing I might not need them now.
Anyway.......after motion control shoes didn't work, I got custom made orthotics which I wear all the time. I also do feet strengthening exercises and stretches, try to run barefoot once in a while to stretch and strengthen the foot and ankle muscles......only for about 20 ms at a time. Since Dec. I've been running up to 30 miles a week, and absolutely no pain at all whilst running or after. In fact my feet feel better for running! The only pain I get is first thing in the morning, and I find if I stretch for 30 secs before I get up it goes by the time I've walked to the bathroom.
Rose is definitely right about the stretching. If I take a couple of days off running and "forget" to stretch my calves the problem regresses.
Hang in there though guys!! At one point I though I was going to have to give up running altogether and walking was a struggle......now I just feel so fit and running is totally pain free! Orthotics have saved my running career!
I've had off the shelf orthotics for 2 weeks now. The first couple of days saw a great improvement but now it's as bad as ever. Everything I try seems like it's going to work at first but nothing lasts. I'm getting really fed up now. I'm constantly stretching and I'm beginning to wonder if this is half the problem. The consultant said that PF is micro-tears in the connective tissue. Therefore, I'm I adding to these tears by stretching? I know it's my calf muscle that I'm stretching but by doing that I'm also stretching the bottom of my foot. Please can someone reassure me that I'm not doing any harm?
BTW, had really tight calves all the time until I started wearing a night splint and they eased almost immediately so should I still be stretching as much?
Keep stretching but do it gently. The main physiological role of thr PF in humans is to resist stretch so what you are doing is not likely to be of sufficient force to do harm.
If you are suffering with very tight calves a small heel raise under the orthoheels may help. 3mm would be enough, try adding it to the underside of them - Boots might have some material you could shape.
I was told some time ago not to walk around barefoot so I've been wearing Scholl fitness sandals which are just about shot at now so I've ordered an orthaheel sandal (bit more expensive but built in orthotic).
I'll let you guys know how I get on.
Tried Superfeet in my asics -heel felt quite a bit better after my last run that it usually does.
Lawrence/Rose - thanks for the stretching advice, I feel better now.
My physio gave me a pair of those heel raises to try with my regular Orthaheels but I haven't been wearing them since Saturday. He taped my foot on Friday and I found that wearing my orthotics was making the pain in the side of my heel loads worse. Maybe the combination is too much. Still got the tape on and won't use the orthotics until I take it off.
Rose - do you only go once a month for this shock treatment? Sounds nasty - hope it's worth it!