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plantar facilitis what now
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Lawrence - Wouldn't really need to cut the Sports but I'd be worried about ruining them to be honest. Orthaheel themselves said I could wear the Sports ones in normal shoes anyway.
At work I alternate between 2 pairs of shoes - my sensible, flat, very worn out but comfy, lace-ups which take a regular pair of Boots own 3/4 length orthotics, and a pair of narrower, nearly flat, open toed shoes with proper backs at the heels, which I use with a pair of Boots own slim fit 3/4 length orthotics. Unfortunately I couldn't wear either pair of orthotics last week as I'm having some discomfort in my big toe joints. Also the 3/4 length ones have always seemed to irritate my heel and move the pain more onto the inside.
I've been fine in my trainers with the Sports ones and there's no real reason why I couldn't wear trainers at work. It's just that I wear jeans or shorts every evening and weekend so it's nice to wear a skirt for work. Pure vanity I'm afraid!
Actually, having read this back, I think I'm going to cut a pair of Sports ones to fit my wide, sensible shoes. It seems the next logical step.
Wow - don't I go on??? Sorry folks
Booked a cortisone jab for my right foot but now in a dilemma about my left. Different pain but equally sore - aarrghh!!!
Anyone seen the snippet on the Strassburg Sock night splint in the new RW? Just made my own version and will try it out tonight. Bound to be more comfortable than my wellies!
Anyone know where I can buy a new pair of feet??? ;o)
After reading this thread, you seem to have tried everything so far. Have you seen a podiatrist yet? Maybe the other foot is hurting as a result of some other problem which needs addressing.
After getting my custom made orthotics, I have had no pain whatsoever in my foot and it's been over a year now, however, I have been suffering with an ITB problem and I think the two are related to tight hip flexors,deferred pain and all that.
I'm not playing devil's advocate but maybe it's something other than just feet!!!
Sounds like you need to see someone who specialises in sorting out the condition. I guess the difficulty is finding the right person. Good luck.
Possibly due to favouring the previously bad side.
Amazing - it's funny you should mention hip flexors. One guy at a running shop reckoned I had an imbalance but 2 physios and a hospital consultant disagree!
DoctorK - sounds like you've found something that works for you. I'm really pleased for you (and dead jealous!) Maybe I'm just being impatient but it will be 6 months on Saturday since it started and I reckon it's time I was better.
Lucrece - sorry to hear you've got it twice too. Not tried a spatula on my left foot - it doesn't seem to seize up when I sit still like my right foot does. My Maffetone book's arrived from the library but I've only glanced at it. Will read it properly when I'm recovering from my jab!
Lawrence - that's what I blamed it on the first time but not so sure now as the level of pain has been much less since I started wearing orthotics. Strangely, my left arch is far more collapsed than my right so I'm surprised that it hasn't been more of a problem.
Wow - longest post ever
DoctorK - how's it going? I'm missing your updates.
Had a cortisone jab 4 days ago and wore sandals today for the first time in months! (Lawrence, I know you're going to shout at me!) Not sure if it's worked fully as the pain from the jab site is still worse than my PF but early signs are promising as my foot now has a lot more movement without pain.
Hope everyone's progressing well.
Still wearing Orthaheels in regular shoes,sports in my Asics and their sandals about the house -and on holiday. Feet better than they've been for months.Very little discomfort after a run these days and best news yet -last time I played Tennis put the Orthaheel sports in and no pain the day afterwards -previously I could hardly walk -so something's better. I'll be running this weekend so will report more then.
Suppose I'm going to have to look at custom orthotics now. Anybody make use of half a dozen right shoe orthotics? ;o)
I think Debbie if custom orthotics is the only way to get over your PF problem then I'd go for it. In the end it'll be worth it for the sake of your feet.
Are you still running or has that proved impossible ?
Ran to doc's a week last Friday for my cortisone jab but that wasn't very far. Not run properly for over 2 weeks now due to pain afterwards. Got lots of strengthening exercises from new physio now so hope to be back running soon. However, in reality, I probably won't be able to run without pain until I get my orthotics sorted. A few weeks ago I could run OK with my Orthaheels but the after-pain gradually got worse so now I'm scared to use them. Feeling sorry for myself right now
Are you thinking the jab wasn't worth it? I've been reading a few bits and pieces and think I've maybe gone off the idea. Think I need to find a good pod and go from there. I've lost all faith in my physio now - even tho she is supposed to be really good. I just don't know what to do.
I think a jab was worth a try to be honest, in fact I wish I'd tried it months ago. I spent hundreds of pounds on physio cos I was so scared of a jab and it was a breeze in the end. I think I was lucky though cos my bruv's had 2 jabs for PF (one off the same doc as me) and his hurt like mad. They were less effective than mine cos he got no improvement at all. 6 days after mine, my right foot was the best it's been since it started. Don't know if I didn't rest enough or whether my orthotics triggered my PF off again. I suspect that my first run might have anyway.
I just wanted to avoid the expense of custom orthotics, ironic really when I consider my physio bill! That's why I needed to try a jab. Guess it's time to raid the savings account.
What shoes do you wear ? I'm using Kayanos and have no plans to change -just bought some more for 80 quid. They're an expensive model but suit me -what price comfort? Will you be running for the Ribble 10K (Clitheroe) 27th Dec !
Hope your knee problem isn't serious. Who said running was good for you?
I wear Saucony Grid Hurricanes but as they're a stability shoe, I also bought a pair of neutral NB753's to try with my orthotics. To be honest, just walking around, I'm most comfortable in my £30 Adidas trainers from JJB! Not dared run in them though.
Not doing Clitheroe cos I've got my eye on a Boxing Day 10K in Leyland. (Will be astounded if my feet are fit enough).I can walk there so no danger of driving whilst still over the limit from Christmas Day! As you can see, I take my race preparation very seriously ;o) Last year a woman was astounded that I'd had a proper Christmas dinner. Does she think we all live off pasta or something?
Are you doing Clitheroe then?
Are you a fellow Lancastrian, Doc?
Done a 13 min run tonight. Furthest I've been this month. Felt OK whilst running but quite sore now. One last icing before bed I think.
I know someone who is running Leyland probably so I'll try to get details.
Glad you've done a few minutes. Did track stuff last night at Bolton Harriers 3 x 1200m which was OK -heel fine this morning. Quite good to do some faster stuff from time to time (in in my case slightly less slow).
I have watching this thread with interest. I posted a while back as I used to have PF. I went the custom orthotics route, and although I had a huge almost immediate improvement once I got used to them there was a niggle that hung around. I have been having monthly sports massage to concentrate on the scar tissue in my feet, and the PF has gone!! It has taken nearly 18 months, and my massage therapist says now is the time to start strengthening exercise now the inflammation has gone, as starting too early can make the pain worse.
I can't say how worthwhile I think custom orthotics are. They only cost me £85, but I'm regularly running 25-30 miles a week, racing every couple of months, and no pain, not even in the morning! Considering I was in pain just standing still, I think that's pretty good!
I really wanted to say that there was a time I though I was stuck with it for life, but it's ever so gradually receded and then vanished. So there is hope, hang in there!! And good luck!
I sound just the same - i got custom orthotics and felt immediate improvement (i wasn't in agony and could put my foot down) - but 10 long months later mine still hasn't gone. Physio said on wed that i should just find another sport. He said as a last thing to try he could 'massage' my foot - this involved him digging his thumb into the sorest part 20 times on one foot then 20 times on the other foot and repeating 5 times. I have to go back for this for the next 3 weeks - does this sound like the massage you had?
Did you run over the 18 months at all?
What strenth exercises do you do and why can you only start doing them now?
And your massage therapist? - is that the same as a physio and if not where do you find one?
Sorry for all the questions but I'm desperate.
Can I ask a question too?
Where did you get your orthotics and how much did you have to pay for consultation fees?
It's interesting how you both felt orthotics helped lots initially. With the pain in just my right foot, I bought Orthaheel ones from Boots a couple of months ago and within a few days I thought they were the answer. The huge reduction in pain gave me false hope. A couple of weeks later I was left with a constant niggle which got worse in my right foot and shifted more to the inside. After about 6 weeks of wearing them, my left foot flared up too. Having had an injection in my right foot (which I'm now feeling the benefit of), I've noticed that I can't use my right orthotic at all as I can feel pressure on the old sore spot straight away.
I'm having massage too but I've been given strengthening exercises to do as well. My physio says that strengthening my ankles will reduce the movement of my foot and so stop the pulling on my plantar fascia, allowing it to heal. More conflicting advice - I'm confused again!
I'd like to add my thanks too Fin for your comments. My heart lifted loads when I read them
In answer to your questions:
Rhino - I did run over the 18 months, at the most acute stage I had to take about 6 weeks off completely, did the wrong thing, went back to it, and of course it was worse, but before I got the orthotics I was using a home made metatarsal support and saucony grid stabil shoes which meant I was in pain running but it was bearable. After the orthotics it took me 2 weeks to work up to running then another month at least before I felt "normal". I got the orthotics in December last year, and I did my first half in Sept. and have had 3 massages from this guy and it's all but gone.
The massage does sound similar, but not just digging in, more smoothing the muscle, and working across the muscle fibers to remove the scar tissue. The guy who "does" me is a qualified sports therapist who was a runner himself, so knows all about the type of injuries you can get. You can actually massage yourself which I found helpful, but you need to be able to twist your foot so you can see the sole, so being flexible helps! Let me know if you want me to describe the massage I was shown. I found my massage therapist on personal recommendation, but you might try the runners rescue area of this site or ask around at your local club. He isn't a physio, so the massage is proper!
The strengthening exercises I found on pponline a website, think it's also on www.sportsinjurybulletin.co.uk. I did try the exercises before, but as PF is basically inflammation of the muscle, and the tendon has come away from the bone very slightly, if you work that muscle extra hard with exercises you're only going to make the pain worse. It's like doing bunny hops with a sprained ankle...........painful! I think because PF is a chronic injury i.e. it lasts a long time, the treatment for it can also take a while to work.
Debbie - I got my orthotics from the Podiatry Department of Uni of Wales in Cardiff. They run a private podiatry consultancy too. The consultation was £80 and the orthotics £85, and I've been told to come back in 2 years when they will wear out. I have been back twice for free to adjust the orthotics which was done there and then no fuss.
Orthotics have changed my running, and my life for that matter. PF is a long term injury, and so it takes a long time to get better too, but it does happen!!!! As long as you do the right thing, see a decent podiatrist and a sports massage therapist you know is good. I did try the off the shelf orthotics thing myself as well Debbie. I got something from boots can't remember what they were called now, which seemed to do the trick for a while, but it's only now I have custom orthotics I realise how "make do" the others were. I have quite different shaped orthotics on each foot, and the adjustmenst that were made to them in the first month, were miniscule, but have made a huge difference. So it just goes to show, how having a "not quite right" orthotic isn't good enough to get rid of the pain completely.
I did find the golf ball massage helped, rolling it under the foot whilst watching tv etc, also stretching the calves, hamstrings and foot 3/4 times a day. During the niggle stage the worst pain was when I took days off running, cos I would forget to stretch and it would hurt in the morning.
Glad I could be of help guys! You'll get there, honest!
Fin.
I've been in the Scholl shop today and they have a pod who does custom orthotics so I've got an appointment next Saturday. Don't know if Scholl pods are better/worse than those in proper clinics but I'll give her a try.
I've had similar massage where he works across my heel rather than up and down. He explained how scar tissue forms and how you have to break down the fibres growing in the wrong direction.
He also advised me to roll a frozen golf ball under the sore point on my heel. I've realised that I don't actually have a sore spot on the bottom of my right foot but when I did my left one - oh, the pain! It brought tears to my eyes. I could hear 'crunching'. Not sure I'm brave enough to do this everyday - not sober anyway!
Glad you've made a full recovery Fin. It's great that you found us on here and took the time to share your experience. Thanks again.
I've got 3 more of these massage things booked with the physio and if i don't feel massive improvements i think i'll go in search of a sports therapist. Was your massage in more or less one place on your foot?
Thanks again so much for the hope!
Debs - just to let you know, i dont know how i did it and i certainly didn't mean to, i just went to the only sports place i knew of - but because it was with the hospital, i got my orthotics on the nhs. i asked them on wed how come mine were so cheap and apparently they're only allowed to charge for the materials. Dont know if its worth trying to find a sports clinic in a hosp near you to save some money.
Thanks for excercise info, sounds like it takes lots of practise! Also had never really thought about it but i can see where you are coming from with the ice. Will save me time to if i only do it for 10 mins as well. Only thing is - its my excuse to come here - i tell myself i've got to sit in ice so might as well go on the computer!
Hows that foot doing?
The Scholl orthotics aren't too expensive - £65-120 depending on prescription. Consultation is just £23. If it means I'll get them quicker, I'm willing to pay. And from what Fin says, I think it's important to keep going back for adjustments until they are right. I'm just a bit concerned because they don't take a cast of your foot - they look at your biomechanics to judge how to make them. Although if I can get them adjusted, I don't suppose it really matters.
Not run today. I've never run 3 days in a row so I'm not going to start now! Lots of discomfort in both heels today. I know I've been advised by both physio and GP to try and run through it but I'm not sure I can. Common sense says running is making things worse and it's quite hard to ignore that. Golf ball rolling is a real problem too - I'm scared I'm causing more damage cos the pain when I try is unbearable. It knocks me sick. Wish I was brave.
Nice to see Fin's comments have cheered you up!
When i first got pf, the physio kept telling me to run through it, then one day she pushed my toes back and felt the bottom of my foot and that was the day she told me i had a very severe injury and i wouldn't run for 6-12 months (i'd already been to see her several times by this point). My point being, i dont think they've got a clue sometimes and maybe if i'd have listened more to my body than her in the first place it wouldn't have got so bad?
My orthotics only took 2 weeks. its wierd because it is a private clinic and i have to pay each time i go but its kind of joined to the nhs - i dont really understand, but luckily for me they're not allowed to charge for labour or profit on the orthotics they make.
Just spent the last half hour stretching - boring! Off to bed now.
Using my foot spa with no water at the moment, just massage and heat. That seems to help even though the advice is ice. Maybe I'm just unconventional.
Slightly less pain today which is probably linked to the fact I didn't run yesterday. 2 different physios and my GP have all said to run through it but I don't like the pain! Admittedly, 11 weeks of rest didn't cure it either so maybe I've just got to grit my teeth and be brave. DoctorK doesn't seem to have suffered by keeping going so maybe there's a lesson there. Have you been running today, Doc? How are you?
When are you going to run again Rhino? Let us know how you get on.
Good point - how do you know how much golf ball pain is too much??
I've never been told to run through it - i've been told to rest rest rest. Its all so confusing. And how can run through something that just gets worse and worse the more you run? But then why rest when it doesn't make it any better?
Feeling pretty negative again today - I just can't see an end to this. I want to be back out everyday and training properly. This is sh!t