Plantar Fasciitis??
1 lurker |
109 watchers
Apr 2024
6:54am, 17 Apr 2024
18,763 posts
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Mandymoo
My was helped massively by back exercises as it seemed that this was where the problem was starting from. Touched wood 🪵 not had any major issues with it since then |
Apr 2024
7:25am, 17 Apr 2024
3,402 posts
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Big_G
Happy G, yeah, wide fitting shoes seem to help the most, and wearing comfortable/supportive trainers even in the house definitely does help too. Mandymoo, are there specific back exercises you are doing that you could share, or a website? I’ve not got a gym membership but have lots of stuff at home (well, girlfriend does, as she trains at home). |
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Apr 2024
8:40am, 17 Apr 2024
18,765 posts
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Mandymoo
Big_G they were simple back stretches and I was so shocked they helped as much as they did. Will try to find them
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Apr 2024
6:14am, 23 Apr 2024
3,423 posts
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Big_G
Went to see a different physio yesterday. Interestingly he said the other ankle is quite a lot weaker than the side with the PF, which could be partly what is causing it, in terms of a different gait. He also said there was calcium build up in the fascia itself (he ruled out heel spur), which will be absorbed by the body over the coming weeks, but that isn’t helping the pain currently. He’s given me some specific, simple, balance exercises, with the aim of evening up the strength across both legs/ankles. He’s also told me to lay off the fairly heavy massage for now, stop the rolling with the ice bottle, and if anything use warm water for a few weeks, to give the foot a break from all that - he said if all that would have worked, the pain would have gone by now. I’ve been doing that for months as I didn’t know what else to do, but deep down wasn’t sure if it was doing anything positive, but at the same time thought it probably wasn’t doing any harm as I wasn’t in pain from doing it. I had shockwave therapy yesterday (I’ve had this before and I believe it did help a lot, but I think there’s an underlying reason why the PF came back that I need to understand), and have 3 more sessions booked, so I’ll see if that helps. He seemed very optimistic, so we’ll see. He measured the plantar and it was 4mm (basically normal) on the good side, 7mm on the bad. He said he’s seen a lot worse, up to 10mm. He also confirmed what others have told me, that doing nothing doesn’t help. Got to keep the foot moving. I’m allowed to run if I feel I am able to, and even if it’s painful the next day, not to worry as that doesn’t negatively impact the overall shockwave treatment. He did use tape on the foot as well, which he told me to take off after one day, and not reapply. Offered the usual advice about not walking barefoot at home and wear shoes, which I already do and have for many months. He’s also the second person who has told me that insoles are not necessarily the way to go. He’s not ruling them out, but wants the pain to recede first, and then decide. But he basically said that if I have the correct shoes, then most likely orthotics won’t be needed, and he’s the second person to comment that the evidence isn’t strong for them. He’s asked me to take in a range of shoes/boots of different ages next week so see my wear pattern etc, which I will do. That’s a long post, and I know the treatment for all this is hit and miss, and what works for one, doesn’t work for another. Or it appears almost overnight (which happened to me) and vanish just as quickly. So I’m not saying any of this is the way to go for anyone else, as I’ve come to realise everyone is different. It’s just an update on my situation, coming up to two years managing it, where at times it’s been pretty bad. |
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Apr 2024
7:29am, 23 Apr 2024
18,795 posts
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Mandymoo
Sounds very good to me, and very thorough. I was told to use a wobble board to build up my ankle strength. Managed to find the back exercises I was given, they are very basic but really helped me an loosened thing's up etc Laying down on tummy lift knee 5 times each leg x repeat Laying on back roll over to right and back Laying on back pull knee in and rock 5 times each leg - repeat Laying on back lift bottom up 5 times |
Apr 2024
7:57am, 23 Apr 2024
3,122 posts
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Mushroom
Hope all the exercises and footwear adaptations make a difference. I used to be bare foot around the house, mainly on hard wooden floors, and that seemed to exacerbate the problem. For a few years, I've kept a pair of Skechers specifically to be used as 'house shoes' and they seem to really help. I note that you say it's coming up for 2 years Big_G . I think if you look back over the thread, a lot of people have said a similar timespan before things have eased. I was the same. Touch wood, I've been able to manage it since and keep running. |
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Apr 2024
8:16am, 23 Apr 2024
18,797 posts
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Mandymoo
I was told to avoid sketchers at all cost - by several different professionals
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Apr 2024
8:37am, 23 Apr 2024
3,123 posts
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Mushroom
Isn't that strange - if this thread shows anything, it's that there is no one fix, and you may have to try a number of things before finding what works for you..
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Apr 2024
12:14pm, 23 Apr 2024
5,756 posts
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icemaiden
Thanks for the back exercises. With the rocking one which way do you rock, side to side or forward and back.
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Apr 2024
12:57pm, 23 Apr 2024
3,427 posts
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Big_G
Mushroom, I do wonder if much can be read into comparing the timescales of how people resound, as it appears quite individual. MM, yes, thanks for those exercises too. |
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