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KuruI am interested in hearing how people have successfully overcome plantar fasciitis. I have tried numerous different shoes and boots (Hokas do help somewhat), special orthotics, Strassburg socks, athletic therapy, and seeking out soft surfaces and avoiding hard, but it keeps re-occurring. I think that my main shortcoming is that I have not kept stretching the problem area regularly, which should be easy, right?
Looking forward to your good advice....
Exactly the same for me except that my cortisone shots aren’t done under ultrasound with the associated expense. On this recent Camino de Invierno which was mostly on asphalt, I had no problem because I walked in boots instead of soft trail runners. No blisters, no wet feet, no pain. I also used custom orthotics and did go fir special foot and leg massages 3 times per week for 3 weeks leading up to the trip. I stretched each day and used a roller on my feet each night.Great advice @davebugg.
If this does not get rid of all the pain...........
My wife walked the CGF with Plantaar Fasciitis last year.
It's a chronic condition for her sadly.
What helps her:
a week before we go she gets Cortizone shots in the the PF directly. It's done under ultrasound.
She avoids walking on hard surfaces! She'll find every tiny bit of grass or gravel at the side of the road...
And of course Rest, Ice, Elevation.
Stretching regularly.
She also wears custom orthotics.
And under Doctors advice, whilst walking, takes 4 hourly doses of pain killer / anti-inflammatories.
We have also tried a small folding bucket that we fill with cold water when ice is not available.
I would start on the regime that Dave advises, but if all else fails............it can be 'managed' to some degree.
This is what I do every year and don't have a problema week before we go she gets Cortizone shots in the the PF directly
Keep in mind that Plantar's Fasciitis is an injury from various causes. Rest and Ice and anti-inflammatory as recommended by your provider are needed when things are flaring up or are initially beginning. The exercises can help after the initial flare up has calmed, but caution must be observed in exercising or stretching already seriously inflamed tissues.
Thx for the thread. I have it as well and will be walking no matter what in September!I am interested in hearing how people have successfully overcome plantar fasciitis. I have tried numerous different shoes and boots (Hokas do help somewhat), special orthotics, Strassburg socks, athletic therapy, and seeking out soft surfaces and avoiding hard, but it keeps re-occurring. I think that my main shortcoming is that I have not kept stretching the problem area regularly, which should be easy, right?
Looking forward to your good advice....
Thx for anti inflammatory advice. Will do!Great advice @davebugg.
If this does not get rid of all the pain...........
My wife walked the CGF with Plantaar Fasciitis last year.
It's a chronic condition for her sadly.
What helps her:
a week before we go she gets Cortizone shots in the the PF directly. It's done under ultrasound.
She avoids walking on hard surfaces! She'll find every tiny bit of grass or gravel at the side of the road...
And of course Rest, Ice, Elevation.
Stretching regularly.
She also wears custom orthotics.
And under Doctors advice, whilst walking, takes 4 hourly doses of pain killer / anti-inflammatories.
We have also tried a small folding bucket that we fill with cold water when ice is not available.
I would start on the regime that Dave advises, but if all else fails............it can be 'managed' to some degree.
I suffered a great deal from PF and wasted a lot of money on commercial orthotics and insoles until I finally insisted on my medical insurance provider sending me to a podiatrist. My podiatrist has treated thousands of people with PF. In the most severe cases, he has to perform surgery to snip a little tendon in the calf area and this always releaves the simptoms. He told me there is a giant industry out there to sell people orthotics and inserts that he feels is entirely unecessary. He says the studies show orthotics only help people accomodate an un-natural structural problem but not cure it. In my case he prescribed the following course of action and it worked! No more PF.I am interested in hearing how people have successfully overcome plantar fasciitis. I have tried numerous different shoes and boots (Hokas do help somewhat), special orthotics, Strassburg socks, athletic therapy, and seeking out soft surfaces and avoiding hard, but it keeps re-occurring. I think that my main shortcoming is that I have not kept stretching the problem area regularly, which should be easy, right?
Looking forward to your good advice....
Hokas were the only shoes I could wear for about a year. Unfortunately my planters fasciitis came right before my second Camino in 2016. I hobbled all the way across Spain and then again for a few months and then it went away. I can’t tell you what I did to make it go away but I had it for over a year didn’t do anything different and then it went away.I am interested in hearing how people have successfully overcome plantar fasciitis. I have tried numerous different shoes and boots (Hokas do help somewhat), special orthotics, Strassburg socks, athletic therapy, and seeking out soft surfaces and avoiding hard, but it keeps re-occurring. I think that my main shortcoming is that I have not kept stretching the problem area regularly, which should be easy, right?
Looking forward to your good advice....
Appreciate your explanation. Have you had any toe pain? I developed toe pain wearing Altras.I suffered a great deal from PF and wasted a lot of money on commercial orthotics and insoles until I finally insisted on my medical insurance provider sending me to a podiatrist. My podiatrist has treated thousands of people with PF. In the most severe cases, he has to perform surgery to snip a little tendon in the calf area and this always releaves the simptoms. He told me there is a giant industry out there to sell people orthotics and inserts that he feels is entirely unecessary. He says the studies show orthotics only help people accomodate an un-natural structural problem but not cure it. In my case he prescribed the following course of action and it worked! No more PF.
First, he gave me a shot of cortizone in my heel. Instant relief.
1. Stretch your calf (and Plantar Fasciia) by placing the front of your foot up against a wall at a 45 degree angle. Lean your body so that your chest comes close to the wall. Hold this stretched position for 1 minute, rest a minute and repeat for 5 repetitions. Do this frequently throughout the day and especially before and after a long walk, after training, first thing when you wake up and just before bed.
2. Retrain your feet to accommodate a Zero-drop shoe. This is a process that can take as long as a year when done correctly. Done incorrectly, you can end up back at the podiatrist with other foot problems. The issue is that most of the shoes sold by the big name companies like Nike and Brooks have a heel-to-toe drop of around 12mm. He likened this to walking around in high-heels all day and that the human foot was designed for flat walking. He opened up a browser and pointed to a very specific shoe to begin my transition - the Hoka One One Stinson ATR trail runners. These shoes have a 5mm drop. He cautioned me not to get other Hokas because the cushioning in the Stinsons was the best in the Hoka line. If you go on Hoka's website you will see that they rate their cushion as "plush".
3. Wear the Hokas everywhere for at least 6 months to allow my feet to adapt to a lower drop.
4. Buy a pair of Altra Olympus trail runners. Again he cautioned me to avoid the cult following of Altra Timp and Lone Peak. He said for the PF recovery, it was important to get the best cushioning available and the Olympus model has the best. Alternate wearing the Altras and the Hokas for at least three weeks as going directly to a zero-drop shoe could create other foot issues. After this period of transition wear the Altras more often. After 1 year, you should be able to wear the Altra or Hokas with out any further issues.
I now stay mostly with the Hokas as the Olympus model is very hard to find in my area and I don't care for ordering online and then returning when shoes don't fit. A really nice benefit of both the Hokas and the Altras is a much bigger and more naturally shaped toe box. No more blisters!
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