[Dale the Snail]

Does anyone know of a cure for Plantar Fasciitis? I have been told that rest is the only way, but with a half marathon in September and other races before, I have to do some training.
I have cut down on my training sessions but have started putting on weight again.
What can I do about this horrid complaint...?
.

 

[OZBOZO]

Sorry to hear about your PF problem,it is a bummer of an injury.If you Google the topic you will get many answers,but a long period of rest is truly the only adequate cure.If you must persist with running,as I did for many years of the injury,you must attempt to keep the pain area in compression as much as possible-with correct bandaging,arch support and such like aids.You can also purchase certain foot slings for use when sleeping,I have heard good reports by young md runners on their use.These help to minimise micro tearing of the pf area when running.
I don't want to sound pessimistic but mine only got truly better when I was forced by a more severe injury to stop running for 4 months.
Good luck,mate.

 

[Steady Edwina]

Dale sorry to read you are suffering - is this down to inappropriate footwear or just to overtaining?

Everything that I've ever read about PF suggest that rest is an essential part of recovery but I would have thought that the person who diagnosed you would have suggested a recovery plan included rest, strengthening and stretch exercises.

 

[Granty]

Sorry to hear that as well Dale,

Looks like the good old R.I.C.E is probably the only rememdy, hope you manage the 1/2M

 

[Summerfield]

hi guys ive had PF, i went to see a specialist podiatrist near me, i found out that they have a web-site with a virtual injury clinic on it. if you e-mail them then a specilaist will mail you back, it may help you?

 

[Granty]

Sounds interesting, what's the URL ?

 

[Trinity]

Most have said it already but I'm afraid rest is the key.

I know someone who got PF (probably from incorrect training) and didn't rest for long enough. He persisted with training before the injury was healed and now... almost 3 years later he cannot run more than 10ks without the pain starting up again.

He used to be a regular marathon and half marathon runner.

I know I'm a fine one to talk with my injury problems, but yours is a slightly different case so please be warned. There are plenty of half marathons each and every year...it's better to miss the one in September and get your injury fixed than to take part in that one race and then battle with the injury for much longer.

 

[Trinity]

As for the weight thing... can you do some cross training or something that doesn't aggrivate the PF, and also cut down on your intake slightly while you don't need it...trust me, it will be worth it when you get back to proper training again and you're not carrying excess...which your legs, and ultimately feet, have to carry

 

[Dale the Snail]

Thanks for your info and help.
I have just returned from two weeks in Italy. The rest has done my heel a world of good but some pain is still felt. So, taking your advise, I shall not be pounding the streets.
Because of my love for Italian food and wine, I am considering changing my forum name to Dale the Whale.
Off to the boring gym now to get rid of this lard....
.

 

[footman]

well, i'm the new boy round here, but i hope this will help

plantar fasciitis is normally linked to excessive pronation of the foot and or tight calf muscles, for any clients i see with the problem [about 2-5 a week] we use the followign treatment plan

1] support the foot with either an off the peg or custom made orthotic, it must be a deep heel cup which helps to cushion the heel and support the foot. the support is required at all times [including getting up to go to the toilet at 3am] in the morning wear the support in a pair of shoes for 15-20 minutes walking around to warm all the muscles and get everything sttretched a little THEN go and have the shower that you may have had straight after jumping out of bed

2] stretching stretching stretching...i sound like TB but you need to do lots of gastrocnemius stretches, i normally suggest 3 x each leg 3 x daily

3] ice to help take the imflamation and pain away a frozen can of OJ is good or a bottle of water that has be frozen rolled unde rthe foot offers a massage, stretching and ice in one, for those who cannot sit around for 15 mins and do this every evening then Biofreeze gel is really good too

the key is getting the right orthotic for your foot and finding out where the problem originated in the first place..... most of the time the tight calf comes from a problem nearer the pelvis


using this technique i have only had one person in over 2 years that we have not been able to resolve the problem, [the problem here was one of an over weight patient who did not want to put any effort into the stretching program]
hope this helps:d

 

[Dale the Snail]

Cheers Footman...!

 

[lilactime]

footman is right . i had it , and had to stop for four months , cured with insoles and stretching . i got a mountain bike to keep fitness up .

 

[Dale the Snail]

I am cycling most days now. Hard work, would rather be running again.

 

[Granty]

Are you still on for the race Dale ?

 

[lilactime]

finally gettin rid of pf . going to buy some asics gel evolution , supposedly the best for this condition . but can anybody reccomend any insoles , suitable for running on .

 

[Dale the Snail]

Granty - I know it was wrong to do the race, but I did. Slowest half yet, 1:50:42
A great course and really enjoyed it. Good news is, heel feels no worse for doing the race, so total rest now, and fingers crossed.

Lilactime - I use Orthaheel Sports Insoles, available from Boots. Also check-out their web site. The orthotic flip-flops made my holiday and I wear them around the house all of the time.

 

[Granty]

Well done DTS, I'd gladly swap you slowest time for my quickest !!

Good news about the Heel.

 

[Katten]

Nice one, DtS

Lilac, did you try Sorbothane insoles? They give a lot more cushioning and shock absorption, which may help. No arch support or anything like that on them though.

 

[twinkle toes]

Great news DTS :d

 

[Rob]

Dale, good luck with the recovery - and you deserve the rest after your half. What are your plans now? It's a horrid predicament. What is it with runners - they don't seem to be able to comprehend the word 'rest'. lol. I ran my first half marathon on the Sunday, just two days earlier I was hobbling badly round Morrisons with torturous shin splints. I was running in crap shoes which I've now addressed. I did my first 10k last month and I've got another one this Sunday coming. I hope you get back to normal soon.

Ditto, Granty I'd be more than happy to finish in that time at full fitness, let alone with injuries! Well played, Dale