plantar facilitis what now - Health + Injury

colin gibbs

28/07/2004 at 16:44

i have just been diagnosed as having a heel spur after xrays and await to see the physio i am in a lot of pain first thing in the morning and a dull ache all day can anyone help my doctor has advised to lay of the running until the physio has had a look
has anyone got pf or had it what did you do?
i am down to run the liverpool half marathon in october and will be applying for london next year
any suggestions will be gratefully accepted
colin

Lawrence Bevan

28/07/2004 at 18:31

Colin

there are loads of posts on this so check out archives.

Basically:
1 get your shoes checked if you have had them for 300-500 miles they need replacing. they should also be assessed to whether they offer adequate support. Support is the key

2 Stretch your calves, gently but thoroughly. do this for 3-4 mins 5 times per day

3 fill a 0.5L of evian or similar and freeze and roll your foot over this for 10 mins 2-3 times per day

4 dont walk bare foot ever! wear supportive shoes at all times, morning till night, indoors or outdoors. no slippers flipflops sandals etc

5 get a product like orthoheel from Boots, preferably the regular version for day-to-day shoes and the sports version for runningshoes/walking shoes etc. These 2 pairs will cost you approx £40.

6 The physio wants to be doing soft-tissue massage (painful but good) and some taping. Ultrasound and other electrical therapies are out of the "fake it and bake it" school.

7 if no/little/not enough relief after 6-8 weeks get a recommendation for a Podaitrist
Think carefully before agreeing to a steroid injection

colin gibbs

28/07/2004 at 19:44

thanks lawrence certainly given me a lot to think on
colin

lucrece

29/07/2004 at 15:02

I recently had this and was worried I'd be out of the feelfine 10K this sunday, but I'm healed now. Here's what I did:

The first thing is to rest completely until the pain is gone. This is difficult but worth it. Taking ibuprofen three times a day for a week or so helps, as does taping your foot at bedtime with a splint to keep the foot flexed. I used a big comb and sports tape! Ice every morning and night--fill a water bottle 3/4 with water and freeze, then roll it under your foot.

It took me just over two weeks to recover, but it worked.

colin gibbs

29/07/2004 at 20:00

thank lucrece will do

Poorly Feet

30/07/2004 at 22:54

Lucrece - would you mind expanding on the big comb thing?
I've use a welly which I cut holes in for ventilation but still found too hot. So I tried a tip from RW where I tape a metal set square to the side of my foot. This is a vast improvement but I'm having trouble turning over in bed so I'd welcome any other suggestions.
Real night splints seem so expensive.

lucrece

31/07/2004 at 21:30

Debbie, I mean I literally used a hair comb the size of my foot. I flexed my foot and put the comb underneath, then taped the whole foot with sports tape. I slept like that for about 2 weeks and it wasn't really uncomfortable; the worse part was ripping the tape off in the morning.

Let me know if this doesn't answer your question. I hope you feel better!

Poorly Feet

31/07/2004 at 23:17

Lucrece - I'm stunned you cured it in 2 weeks - I've had it since April. Don't you even get a twinge now?
I understand your splint method now but I have an allergy to the tape. I have to wear a tubigrip, then I tape the set square to that with parcel tape. I've bought some tape today which is supposed to be strong and low allergy so I'm going to try that tonight, just taping under my toes and securing to my shin. Not tried this before but I'm sure it will be the most comfortable if it holds. Have also modified my welly in case plan A fails.
Thanks for the good wishes!

lucrece

01/08/2004 at 21:34

Debbie, the first time I had it for months. It was so depressing, they even put me in a soft cast. I was lucky this time. I think I was so determined to run this 10K (which I did this morning, pain free), that I healed! And yes, I do get twinges which worry me.

You may want to check out Dr. Philip Maffetone's book, The Maffetone Method. He talks a lot about injury in there. I bought his book during my last bout of PF and followed his advice when I resumed training. I realized what was causing my PF: not enough of a warm-up. I would literally sprint out the door. Now I go at a very slow pace for the first 12 minutes or so. Sounds obvious, but warming-up and cooling down really do prevent injury.

Poorly Feet

01/08/2004 at 23:07

Well done on the 10K - can you lend me some of that healing power? Incidentally, do you tape your foot when you run?
I'm guilty of not warming up either, I must confess, but I don't really run that fast so I've never worried about it. I suspect my PF was caused either by my trainers losing their cushioning cos I'd had them too long, or my enthusiasm for my new cross-trainer where I went on it almost every day for 5 weeks then came down with PF.
Thanks for the book advice - I've made a note of it and I'll go and check out Amazon etc. later.
Hope your twinges soon subside.

lucrece

02/08/2004 at 11:30

Nope, I don't tape my foot for running. I do think my first bout of PF was caused my shoes that should have been replaced.

I don't run that fast either, which means in the warm-up you have to walk or run sloooow. But even training like that I managed the 10K in 63 mins.

Let me know if you get the book and what you think about it!

(Sending healing vibes your way...)

Lawrence Bevan

12/08/2004 at 22:13

boing!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Lawrence Bevan

12/08/2004 at 22:18

boing boing boing

amazing

15/08/2004 at 15:45

Just read about your problem. I had the same thing and ended up not running for 5 months because I continued to use it whilst still injured. Ended up at a sports podiatrist and he fitted me with orthotics. I haven't had any foot problems since then. My advice would be to see a sports professional. Good luck with the running and hope to see you in London 2005.

colin gibbs

18/08/2004 at 08:31

thanks amazing i have seen a physio who has prescribed stretching, ice and ibruprofen, have been doing it for a week tried running twice both for 3 miles ok when running but afterwards in a lot of pain have another session this friday hope she can advise me what are orthotics are they expensive and where do i get them

Colin

amazing

18/08/2004 at 08:47

You may not need them but it's worth asking about anyway.

The podiatrist I went to discovered (not unusually apparently) that one leg was longer than the other. I have one orthotic which is very built up and another which is slightly built up. I have to wear them all the time in all shoes which is a little difficult during the summer cos i can't wear them in sandals. I always wear them in flat shoes and running shoes and down the gym. Hope you can resolve your problem without them cos they cost lots! With consultation, fitting and the orthotics it was nearly £200. You should insure them against damage and apparently they last about 2 years. Any others you get in future won't cast as much, just order another the same. Your shoes will need to be neutral as stability shoes with orthotics will over correct the problem. In the log run (no pun intended) quite an expensive problem but running pain free is worth it.

Good Luck

amazing

18/08/2004 at 08:52

By the way what Lawrence recommended about never going bare footed and all his other advice is sound as well. If a professional recommends you need a podiatrist, that's the best route but all of Lawrence's advice is what I was told as a first action. It's good to have lots of information and the injury archive is a good source of information as well.

Hope to see you in London, pain free!

hinchi

18/08/2004 at 14:28

Now I am really confused having briefly read everything here on the topic. My PF problems started after giving birth to my son who is now 13 months old. It has been very bad for the last 6 months or so. I am about 1 stone heavier since the birth of my son. I have not run for about 2 years and then I ran for about 10 months and absolutely loved it. I am not sure what to do. Would love to run again but not sure my body would cope. Have problems with my knees. I am sure a lot of it is to do with excess weight, pregnancy, b'feeding etc. Also, I had my trainers for too long as well. I have a hospital apt. booked for end of Aug for cortisone injection. Bit worried. Any advice?

amazing

18/08/2004 at 15:14

Try a sports physio. It must be a better alternative if you can discover a reason for it in the first place and treat that. In a previous thread someone did say to use injections as a last resort. I haven't had injections so can't comment.

How did the birth create your problem or is that just coincidence?

hinchi

18/08/2004 at 21:10

Thanks for the advice - I will try to find a good sports physio. It is not the birth that has created the problem but rather the pregnancy and extra weight whilst pregnant and wearing flat shoes etc. most of the time. Apparently, quite common after giving birth.