All spring & summer I have been rehabing Plantar faciaits - heel spur & Morton's neuroma & now , just walking to the mailbox something ripped in my foot!
It created black & blue marks on the right side of my foot from my big toe at the floor line all the way to my ankle and they up to my ankle bone. I iced it right a way . WOW it hurt !
Any ideas? Short course starts for me Oct 4th.
Ouch! I'm sorry to hear that for you! Glad you can still get in the water while you heal. I been dealing with a plantar fasciitis since May. I'd say it's about 75% better. I researched a bit. I think the most helpful things for me were:
1) www.saveyourself.com and then you buy a little tutorial on-line about whatever you want. The guy that writes it is not selling any products or supplements. He just reviews all the literature for you, and "translates" into something that works. I've read tutorials on plantar fasciitis, low back pain, neck pain, runner's knee etc. First one you buy is like $15.00 I think.
2)dorsal night splint. Hard formed plastic on the anterior surface of your lower leg and foot. Velcro underneathe to keep in place. Has the advantage over other night splints in that you can walk short distances without falling (to the bathroom in middle of night), and it leaves your heel and plantar surface free to ice even while splint is in place.
3)raw ice--lots and often. in little circles on bottom of foot in little plastic "popsicle" holder.
Anyway, sounds like you have something on beyond just plantar fasciitis, but I posted the above for anybody interested. Hope you feel better soon!!
New orthodics in 2 shoes I wear all the time, must wear some type of slide around the house with arch support,NO walking on hard surfaces like pool deck,a night brace to keep my foot at a 90 or more & still at night, ice it whenever I get back from the pool or gym. The doc will add a golf ball to stretch it more by rolling your foot on it maybe. Good luck - it takes a long time to make it go away!
Orca,
What were some of the things you did to rehab? I seem to be in the same situation and am seeing a podiatrist on Monday. It's been miserable. I'm using the frozen water bottle icing method and trying to keep it stretched out.
How did you deal with mornings? I have to have a crutch by the bed to be able to get anywhere in the morning.
Orca,
What were some of the things you did to rehab? I seem to be in the same situation and am seeing a podiatrist on Monday. It's been miserable. I'm using the frozen water bottle icing method and trying to keep it stretched out.
How did you deal with mornings? I have to have a crutch by the bed to be able to get anywhere in the morning.
Paul, I'm sorry. I hope you can heal soon.
Getting to the bathroom in the morning or the middle of the night is one of the hardest parts of plantar fasciitis -- stretching the plantar fascia before stepping made a huge difference for me -- to stretch the plantar fascia bend the your knee 90 degrees hold the heel still and pull the toes back -- you can feel the fascia stretch with the fingers of the hand holding the heel. 10 X 10 sec is ideal (I always do less).
Its good to do this a few times a day if you've been sitting for a long time.
The hard part is doing it when you are waking up -- I often do a modified plantar stretch on the mattress while I try to get my wits about me. I had my first bout of plantar fasciitis when we had a new baby in the house and trying to respond to a crying baby before he wakes the other kids, while dragging your foot is pretty unpleasant. Stretching helped a lot--
i am pretty sure that this is the article I read back then-- last week my other foot started up so I started the stretching again:
J Bone Joint Surg Am. 2003 Jul;85-A(7):1270-7.
Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain. A prospective, randomized study.
DiGiovanni BF, Nawoczenski DA, Lintal ME, Moore EA, Murray JC, Wilding GE, Baumhauer JF.
Department of Physical Therapy, Ithaca College, University of Rochester Campus, New York 14623, USA. benedict_digiovanni@urmc.rochester.edu
Abstract
BACKGROUND: Approximately 10% of patients with plantar fasciitis have development of persistent and often disabling symptoms. A poor response to treatment may be due, in part, to inappropriate and nonspecific stretching techniques. We hypothesized that patients with chronic plantar fasciitis who are managed with the structure-specific plantar fascia-stretching program for eight weeks have a better functional outcome than do patients managed with a standard Achilles tendon-stretching protocol.
METHODS: One hundred and one patients who had chronic proximal plantar fasciitis for a duration of at least ten months were randomized into one of two treatment groups. The mean age was forty-six years. All patients received prefabricated soft insoles and a three-week course of celecoxib, and they also viewed an educational video on plantar fasciitis. The patients received instructions for either a plantar fascia tissue-stretching program (Group A) or an Achilles tendon-stretching program (Group B). All patients completed the pain subscale of the Foot Function Index and a subject-relevant outcome survey that incorporated generic and condition-specific outcome measures related to pain, function, and satisfaction with treatment outcome. The patients were reevaluated after eight weeks.
RESULTS: Eighty-two patients returned for follow-up evaluation. With the exception of the duration of symptoms (p
