New from Rockford, need help with Plantar Fascitis

Hi Shantra-
I had PF a few years ago. I went to my foot doctor. He did give me one cortisone shot and fit me for orthotics. These shoe inserts are made specifically for my feet. I just pop them into my running shoes. They do the correction for overpronation, or whatever your foot plant is. I use Asics shoes, that are for stability-made for heavier runners. They have much more support. I have not had PF problems since I got my orthotics.
Hope this helps.

I can't help with the PF, but welcome to the team!

Thank you SO very much everyone who has given advice.. I truly appreciate it and will try any and all methods I need to and let you know how I get on.

But one thing this thread did do was show me that I am far from alone, not only that but others who have this ARE managing to run.. and I needed to hear that.

I do have a lot of weight to lose and I am sure that is contributing to the problem, I am an overpronator and I do have a pair of Brooks No. 8 but honestly they don't seem to help a lot with stopping this happening. Maybe I need to try another type of running shoe to see if I do better.

If any of you have recommendations on brands you have found great for you, please let me know.

Nice to be here on this team.

Well, I'll chime in and agree with all those posts before me! I had PF for two years and had to quit the C25K program last year because it got so bad!
I read alot about it and even went to PT, but what REALLY helped (and still keeps it at bay) is stretching with the focus more on the calf than the actual heel muscle and NO GOING BAREFOOT! I love cute flip flops, etc. but it's really not worth the pain that comes the day after - to me anyway. I have to wear nice shoes with heels alot at work and as soon as I get home I change into slippers or tennis shoes with good arch support. I spent a small fortune on my running shoes but it was worth every penny. I'm happy to say I ran my first 5K a couple of weeks ago and haven't had too much problem with PF coming back. When it starts to flare, I really focus on stretching and icing my foot. Hope you have success with all the advice from everyone!

i recently have been looking into this myself due to heel pain. I have read about ice bathes for the feet, Splints, inserts for the shoes, stretches, well supported shoes, and trying to rest the feet as much as possible. Hope these help!

Like everyone said, stretching, and supportive shoes. I got the Crocs RX and they worked wonders. I only wear them around the house because they're hideous but within a few weeks of wearing them my PF cleared up. Also, I had dropped about 25-30 lbs and I think that helped a lot as well.

You can get a night splint. NEVER go barefoot always wear supportive shoes. Exercising/stretching is very important. If you have pain, you can roll your foot over a frozen water bottle. rolling over a tennis ball also helps. Don't give up...you can google plantar fascitis stretching exercises and get plenty of them.

Hi SHANTRA, some of the things that work for me are rubbing my foot and heel over a frozen water bottle for 10 - 15mins it just seems to loosen the foot up and numb the pain. Also I have to be very careful about the shoes I wear when I'm not running. If I know that I'm going to the gym after work I make sure to wear very comfortable, supportive shoes during the day. Otherwise my heal is hurting before I even get to the gym. Occasionally if it's really sore I take a anti-inflammatory or tylenol a half hour before I have to jog. Hope you find something that helps. I'm just working on a 5K now, a half Marathon is supper impressive. Way to go!

Edited by: MCOGHLAN at: 5/26/2010 (11:01)

I have delt with this in the past and since I have started running it has flared up a little. I put the arch supports back in and also wear an arch strap around the house since I do go barefoot a lot. Since the last major flare up I have a lot of new "good" shoes too. My favorites are Keen, but I know Birkenstocks are often recommended for plantar facitis because it keeps your foot in dorsiflexion, Earth shoes do the same thing. I make sure that if I wear "cute" shoes one day, I wear my good ones the next day.

Running hasn't helped,,, but it hasn't made it worse either maybe because of the precautions I have taken.

Welcome!
My mom has Plantar Fascitis. She got the shoe inserts that are made for her feet and they have worked wonders for her. I don't know how much weight you want to lose but I'm sure that losing weight will help keep it at bay. There will be less weight on your feet. I noticed just by dropping 20lbs that I could wear heels for longer. It's amazing how much weight loss can help and heal.

I would seek a doc's opinion on running. He may want you to lose some weight before you do something that's higher impact. Another thing that would help is good supporting running shoes. My suggestion is to go to a running store and be fitted for shoes. They do cost a pretty penny yet. I currently don't have the funds for it but once I do, I will get a pair.

Good luck with your goals! And let me know if there's anything you need!

Hi there! Sorry to hear about your Plantar Fasciitis woes! I too, have had to deal with this and it's no fun! I had to wear a walking air cast for 4 weeks back in 2008 for PF, and it did heal and when I notice some achey-ness coming back in that foot, I immediately switch to wearing my running shoes every day to help with arch suppport and DO NOT walk around barefoot!! Now, I'm starting to get that feeling in my left foot (I'm on week 6 of Couch to 5K), so I'm being a bit more proactive with this bout. I'm stretching my calf muscles at least every hour (getting up from desk and doing wall leans, etc.) also, rolling your foot on a full, cold, water bottle give immediate relief. Make sure you stay off of it as much as you can to give it time to heal, and see if your local drugstore has a PF brace that you can wear at night, this will also help you out with the healing/relief! Best of luck and I hope you feel better soon!

-Kim

Hi, I'm Stacy. I've been dealing with PF also. Finding the right sneakers (and wearing them all the time) has been huge for me. I've always been a barefoot or flip flops kind of girl and I really can't do that at all anymore. Also, stretching. Lots and lots of stretching. Before I get out of bed every morning I stretch and off and on during the day I do it too. I still have a little soreness here and there....and sometimes a lot of soreness....but all in all it's been much better lately. A few months ago there were days when I could barely walk around. I never would have thought I would be trying to run. I'm hoping that as the weight comes off it will get even better.

Get yourself a good pair of sneakers, stretch that foot and give it a try. Just be sure to listen to your body and slow it down or stop if you need to. You can always stretch and try again. Good luck!

Hi everyone. I haven't started running yet but I would love to complete at least a half Marathon next spring. Feel free to visit my Spark Page and learn more about me.

Right now I am struggling with Plantar Fascitis that has flared up again in my right foot pretty bad. I had a bad episode of this before and had cortisone shots.. NEVER again! I am wearing arch supports. Has anyone else struggled with this, found good ways to treat it and overcome it to run?

Please help. I am cycling right now but would love to join the rest of you out there running too!