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Aug 2014
7:00pm, 26 Aug 2014
2,840 posts
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lunaman
I don't seem to get that sort of immediate relief with a stretch, but over the last week the ache has really diminished.
Here's the routine:
- night splint
- 4 x a week leg strengthening routine (single leg squats 3 x 10; lunges 3 x 10; normal squats 3 x 10; king dancer yoga pose (basically one legged thing)
- daily calf raises 2 x 15
- at least 3 x 1 minute stretch of offending calf per day - including one where I pull the toe back
- golf ball rolling
I can walk in the mornings without noticing it, and take the stairs again two at a time at last! Watch this space.
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Aug 2014
7:36pm, 26 Aug 2014
16,442 posts
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Red Squirrel
Actually today, it's proving difficult. As the day's gone one, my foot is more sore. I did a lot of walking yesterday and am paying for it today. I'm starting a new business which involves dog-walking, I'll have to start being strict about rest and if I make a reasonable amount of money (unlikely to begin with), pay for a treatment or 2.
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Aug 2014
12:27pm, 31 Aug 2014
16,558 posts
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Red Squirrel
I'm properly sore now on a daily basis.  I don't have a car so I do have to walk places sometimes, although I have a bike. I will have to make sure I get on the bike most of the time.
Lunaman - I do the toe back thing but find it more effective against a wall, keeping the foot as flat as poss.
I did do a outdoor core/boot camp thing this morning with friends which I led. I did no running at all but did a fair bit of lunge walking.
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Aug 2014
12:40pm, 31 Aug 2014
38 posts
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Janiew
I don't know if this has been suggested already, but I'm troubled with pf too. After a really bad bout of it (the result of a slippery coniston trail marathon) where even the walk from the 15 minute walk up and down the hill to work was painful, I started wearing scholl insole supports in my every day shoes. The support insoles I got for my running trainers were, for me, worse that useless - hated them. But supporting my feet for the remaining 14 waking hours of the day not spent running seemed to help me - plus the usual stretches and rolling with a frozen can. After a month I was back running and after another couple of months was running without pain, It still comes back from time to time, but usually when I've not been wearing the right support.
frustrating, but hang on in there
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Aug 2014
1:15pm, 31 Aug 2014
16,559 posts
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Red Squirrel
That's good to know Janie. This is my second bout on t'other foot now. I might use the toe supports from last time which the podiatrist gave me if I didn't throw them away.
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Aug 2014
1:51pm, 31 Aug 2014
2,841 posts
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lunaman
RS - sorry to hear it's got worse. I had a day walking round London yesterday, and standing up, and it got very achey. However, a night with the splint and all seems okay again, which was not the case at all a few weeks ago.
Boris bikes were a boon, unfortunately they don't let them in museums - there's an idea, oh god can you imagine! I've got to practice for obligatory days of sight seeing next week though.
Cycling is definitely fine, yes. I did wonder about kayaking - anyone got any experience of that with PF?!
Janiew - the physio has added some padding to my insole, and recommended simple insole supports too. I haven't got them yet. It's a sort of compromise as the PF most definitely coincided with me stopping the use of custom, full length, rigid orthotics, which were giving me grief in other areas. Looking at my gait the fizz said the ankle twist has been lessened (through exercises), but the off-the-shelf supports may just provide that extra help especially as you say, walking around in daily life. It's all very strange, as I never used to wear the custom orthotics for daily wear, just for running.
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Aug 2014
3:00pm, 31 Aug 2014
6 posts
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tonyp2604
I had this a few months ago and the following worked for me:
1 - using arch supports in normal day to day shoes (I got a pair for about £10).
2 - a stretch that involves sitting on your haunches on the heels of your feet so that your toes point forward - you will feel a very intense stretch of the fascia so might not be able to do this for very long - start at 20 secs. then try to build up to 60/90 secs if it is bearable. You can also move slightly to either side to change the amount of stretching pressure. It can be a bit painful at times but I found my PF disappeared after a few days. Hopefully that will be of some help.
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Aug 2014
3:02pm, 31 Aug 2014
16,562 posts
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Red Squirrel
So flat on your feet Tony?
I lived in Hong King as a child and people often gathered around like that so I can still do it.
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Aug 2014
4:12pm, 31 Aug 2014
7 posts
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tonyp2604
Squirrel - no - sorry not flat. I did see a site with some photos showing a woman runner doing these but I can't find the site now. The toes point forward and the soles of the feet face backwards. You sit with your bum resting on the backs of the heels and you can shift your weight to put more stretching on a particular foot if you want. It can be quite painful when done but that id probably a sign of how much the fascia needs to be stretched. It did work for me but everyone's different I suppose. It worked quite quickly for me and it hasn't really bothered me since.
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Aug 2014
7:10pm, 31 Aug 2014
16,566 posts
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Red Squirrel
Ah OK - I know what you mean - thanks. My friend used to work in a running shop and did this when she was attending to customers, so her PF/feet in general got stretched. It's quite stretchy on the toes and another way of doing the foot against wall or bend your own toes back thing.
I'll give yours a try over the next few days.
I may also have found the offending shoes - some lovely turquoise Asics trainers I bought from Sweaty Betty for walking around in; fashion trainers if you like. I will avoid these from now on.
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