Author Topic: Plantar Fasciitis WTF to Do  (Read 14010 times)

PonoBill

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Re: Plantar Fasciitis WTF to Do
« Reply #15 on: July 12, 2016, 02:44:47 PM »
I had a bout a while back that I connected to tucking in the sheet on our bed. Didn't have it in Maui where the temperpedic foam makes tucking in sheets too much of a chore, but did in Hood River. I untuck the sheets vigorously so my feet don't get cramped all night. Eight hours of sleeping with your toes curled is bound to have an effect. I also did the ball thing, and orthotics, but I think the sheets were the big issue.

Similarly I beat back Carpal Tunnel syndrome first by taping my hands so I couldn't cock my wrists while I sleep, and later by just pushing my hands flat under the pillow. Works for me. I couldn't type at all when it first popped up, and I was going to do the surgery when I heard about taping. There are pricey tape systems on the web that work well, but masking tape is just as good.
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Beasho

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Re: Plantar Fasciitis WTF to Do
« Reply #16 on: July 13, 2016, 04:24:15 AM »

It isn't an authoritative information, just an observation.  A few years ago, when I got my PF, it seemed like everybody was getting it.  Guys at the gym were loudly talking about it all the time, some were crippled for a while. It was like everybody I knew had PF and were going to orthopods and chiropractors for it.  Then, a year later, radio silence.  That suggests an epidemiologic infectious pattern rather than a bunch of people all getting hurt at the same time.. . . .
We live in a blizzard of viruses.  Some pass through without notice, some cause flurries, some cause hurricanes.  Some viruses have strange patterns of cross reactivity with body tissues if they provoke immune responses.

This is some Pono level sh-t.  I like it.

It could also be that when you had it you talked about it and everyone responded with "Yeah I have that . . . "

PonoBill

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Re: Plantar Fasciitis WTF to Do
« Reply #17 on: July 13, 2016, 06:19:31 AM »
Yup. Correlation doesn't imply causation.
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addapost

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Re: Plantar Fasciitis WTF to Do
« Reply #18 on: July 13, 2016, 06:46:46 AM »
I'm gonna go pretty much opposite of what's been said here. I had had PF on and off for for about 20 years. The last time was about 6 years ago. For me it developed and was aggravated mostly from running. I tried all of the above therapies (orthotics, stretching, ball rolling, taping, night socks) with limited success. Then a couple things happened coincidently together: I read "Born to Run" and I started SUPing. PF went away in about a month and has never been back. The following is my opinion but my PF got cured and has never come back:

The "never go barefoot" thing is total BS. In my opinion PF IS CAUSED by wearing shoes. Your feet are beautifully designed by millions of years of evolution to be BAREFOOT. The thing we do that is completely unnatural is to wear shoes. Shoes offer artificial support and the dozens of bones, tendons, ligaments, and connective tissue in your feet start to atrophy. Then they are unable to cope with any added stress (like running or SUP) and you get PF. Shoes ARE the problem. Go barefoot as often as possible. Let your feet develop and function like they are designed to.

Since it is not practical to go barefoot in civilized society do this: wear shoes that are a bit wider and longer than what you normally wear. After reading Born to Run I literally threw out all my shoes and replaced them with larger shoes. I switched from my measured 9.5 to size 10 or 10.5. Give your feet room to spread out and go barefoot as often as possible. I use a "minimalist" running shoe (very little padding) that is 1 full size larger and wider than my "measured" size, my foot floats around in it and has plenty of room to spread out. I am comfortably putting miles in on the trails again. I also think standing barefoot on a SUP is great therapy for foot health. Your feet are free to spread naturally and all the tiny things in there are working and training to become stronger and work properly.

Once I decided that it was shoes causing the problem the PF went away in about a month.
Obviously, if you have PF you have to start slow to let your foot heal.
1. I continued to do all the stretches.
2. I continued to tape at night
3. I eased into the less "supportive", larger, wider, shoes in order to allow my feet to spread out. 15 to 30 minutes a day, increasing that time every couple days over a month.
4. I went barefoot as often as possible. Also starting slow and adding time over the month.

I fully understand that this advice goes against what the "experts" tell you (and are trying to sell you). It is my story though. It happened to me AND it makes logical, biological sense to me.  My PF went away in about a month and has never returned. That is after 20 years of on/off PF. If someone is selling you a $400 custom orthotic (or $60 night sock or whatever) they are NOT trying to cure your PF, they are trying to make another boat payment. PF sucks, I struggled with it for a LONG time. I am ecstatic that this worked for me. Good luck
Bunch of old shit

SeldomScene

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Re: Plantar Fasciitis WTF to Do
« Reply #19 on: July 14, 2016, 09:21:48 AM »
While it is true that man was designed to not wear shoes, it is also true that the original expiration date on man was about 30 years.  Wearing shoes in and of itself isn't the problem, although I believe your feet lose tone when they never get to work on their own.    It's overuse on the feet, such as increasing mileage too quickly;  running on an unfamiliar surface;  boarding barefoot or going barefoot too much after wearing shoes all the time;  using minimalist shoes after getting used to support shoes;  and, just plain aging. All those little micro tears occur when your tissue starts to lose flexibility.  If you use your foot while it hurts, it means those little tears are still tearing, a bit at a time.  I had PF a few years ago, and played through it.  Ended up rupturing the Plantar fascia, it popped right off the heel.  Felt like a blowtorch.  After surgery to clean up the tear, it wasn't reattached and scar tissue filled the gap.  Now, I wear flip flops a lot and my foot feels fine.  All that tension was released when the tear occurred. 

coldsup

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Re: Plantar Fasciitis WTF to Do
« Reply #20 on: July 14, 2016, 11:29:39 AM »
If you buy a carbon Allstar the flex will cure it ......but seriously.......my wife had it for two years and the on,y thing that worked for her was infra red laser treatment...it worked really well. She also has to wear custom made orthotics too.

She did everything else but it never did much....the lazier worked best and was a revelation.

Hope you get it sorted as it is an awful thing to have....you have my sympathies Beasho.
« Last Edit: July 14, 2016, 11:32:01 AM by coldsup »

Subber

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Re: Plantar Fasciitis WTF to Do
« Reply #21 on: July 14, 2016, 12:05:41 PM »
Your feet are beautifully designed by millions of years of evolution to be BAREFOOT.

Yes,designed  to work well - I tend to think along those lines about various diseases or ailments.
Look at Bill's colon - perfecto!

In this regards, I'm often thinking, "You can't tell me we weren't designed to have whatever work perfectly."
It must be that we are doing something to mess it up.  Then, rather than looking for a drug or surgery
or whatever to fix the problem, looking to see if we are doing something to cause the problem if the first place.
We weren't designed to have whatever problem.

I would think the same thing about our feet.

I've had few foot issues since SUP surfing.
I think mostly from bailing out in shallow water (even say 5 feet deep) and landing on
my feet harder than I should on an uneven surface.  All good the past year or so - I guess
I've been better at not doing that.
« Last Edit: July 14, 2016, 12:13:16 PM by Subber »
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clay

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Re: Plantar Fasciitis WTF to Do
« Reply #22 on: July 14, 2016, 12:25:46 PM »
Being in pain sucks, I hope you feel better.

This my opinion and what works for me, hopefully it is helpful:

When I first got into SUP I had terrible knee pain, especially after riding a tippy board.  Maybe me knees were weak from atrophy or maybe it was in my head, either way it went away and I don't get that pain anymore.

Before that I had foot discomfort and unexplainable chronic pain in my back, hips, and knees.  I went the route of more arch support, more rigid high tech expensive shoes, and orthodics.  All of that made the pain worse.  What worked for me is going minimalist and barefoot, since transitioning to barefoot all those pains went away.

Before that I had shoulder pain when prone surfing and it kept me out of the water for several years.  Went through the whole gamut of seeing doctors and specialists, for the most part they said I was screwed and would need surgery.  Eventually I said to hell with all of the PT and trying to find someone to cure me and just went surfing slowly and repeatedly.  The pain went away and hasn't returned, the challenge has been to not get stuck in the fear that it will return.

Currently I have pain in my trapezius, and this year I have had 2 attacks of sciatica and elbow pain that have lasted a week to two weeks and then go away.  This is also one of the most emotionally challenging and turbulent years I have had in marriage, I believe that my feeling overwhelmed and a degree of hopelessness are triggering the pain.  Every chronic pain I have had in my life has coincided with a stressful life situation.

I believe we all have the power to heal ourselves.

For feet health this audiobook helped me:
https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/B0028TY1D8

For overall health and chronic pain these audiobooks helped me:
https://www.amazon.com/Nourishing-Traditions-Challenges-Politically-Dictocrats/dp/0967089735
https://www.amazon.com/Healing-Back-Pain/dp/B00005NRA7
https://www.amazon.com/Mind-Over-Medicine-Scientific-Yourself/dp/B00D5YD3K2

I also have a couple of 60 year old local mentors, seeing their health and well being first hand reinforces for me that this stuff works.
Aloha, I welcome and appreciate all responses of positivity and good feeling.

YouTube: https://www.youtube.com/channel/UCOIE6FWr1SpWvbPJIIiEgog

Off-Shore

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Re: Plantar Fasciitis WTF to Do
« Reply #23 on: July 14, 2016, 01:43:15 PM »
Beasho. You gotta lay off wearing those high heels man! Seriously though when all else fails in the aches and pains I've had I always fall back on acupuncture. Living in Hong Kong, we're lucky to have some of the best practitioners around and I'm a believer in using it in conjunction with other treatments. My PT who is from New Zealand but a long term Hong Kong resident spent many years learning acupuncture and routinely uses it in conjunction with traditional PT techniques.

Here is an article on acupuncture and Plantar Facsciitis. https://www.jadeinstitute.com/jade/plantar-fasciitis-acupuncture-treatment-heel-pain.php

Might be worth looking at
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MaineSUP

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Re: Plantar Fasciitis WTF to Do
« Reply #24 on: July 25, 2016, 06:54:14 PM »
Calf stretches can help too.   I always do them before going out to paddle and after I'm done and it's made a big difference.  With running I changed to faster cadence/mid foot strike running from heel strike running and that did the trick.
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tobyha

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Re: Plantar Fasciitis WTF to Do
« Reply #25 on: August 01, 2016, 06:02:20 AM »
I paddle mainly flat and harbor on 14ft raceboard, had similar problems when paddling barefoot. What worked for me was putting off the shelf sports orthotics into wet suit boots. Supported the arch and raised the heel. Made it possible to paddle without the same level of pain. I use custom orthotics day to day, but hard plastic in a wetsuit boot would not work well!

PonoBill

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Re: Plantar Fasciitis WTF to Do
« Reply #26 on: August 01, 2016, 06:27:44 AM »
The comment that resonated best with me is "the expiration date on man is 30 years". Always a worthwhile thing to remember when you're wondering why we didn't evolve out of some problem. I hope you found some help in all these ideas Beasho. Getting old ain't for sissies. I've found the most important thing is to keep pushing. I know that flies in the face of modern medicine, and might be the cause of some of my persistent pains, but it's more important to me to be active and do the thing I love than to avoid pain. I do swap things out when I'm really screwed up. I built my electric three-wheeler to rehab my knee. I started surfing when I could windsurf. I started SUP surfing when I couldn't pop up.

Just don't stop.  You're past the expiration date, the DNA got passed on (or didn't). This time is just gravy. Enjoy it.
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Stefan

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Re: Plantar Fasciitis WTF to Do
« Reply #27 on: October 03, 2016, 09:25:25 PM »
Your feet are beautifully designed by millions of years of evolution to be BAREFOOT.


There's some truth here of course and orthotics are definitely way over prescribed. Unfortunately most of you weren't born with, or more importantly, do you have currently what is a prototype for this "beautiful design." Generalizations about anatomy are where generic solutions come from... except each person is their own unique pile of biomechanics and something that may work for one, doesn't necessarily work for another. In the case of plantar fasciitis generally it's over stretching of the ligament and Running is a VERY common cause ..as can be climbing hills, lifting weight etc etc. If the offended part of the foot is the heel ... padding around the spot and sometimes lifting can help and if it's the forefoot - neuroma pads , soft flexible arches, rigid soled shoes can help to get rid of the inflammation by minimizing the ligament stretch when walking. After the pain is gone stretching the heel chord and forefoot is really effective way to prevent fasciitis from recurring. I've been a Certified Pedorthist (shoe and orthotic fitter) specializing in athletic populations since 96 and started fitting skiers and cyclists in 78.
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drfierce

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Re: Plantar Fasciitis WTF to Do
« Reply #28 on: October 04, 2016, 07:26:00 AM »
To add my two cents--

I actually got significant plantar fasciitis after switching to minimalist running shoes. In retrospect I was overstriding in them. If you go minimalist, you really need to adjust your gait if you are a heel striker.

Personally, PT and stretching did not work, but a friend gave my his Salzburg sock and it worked in a week. Everybody is different. It's an expensive sock ($60) but a lot less than orthotics.
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Stefan

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Re: Plantar Fasciitis WTF to Do
« Reply #29 on: October 04, 2016, 12:17:14 PM »
To add my two cents--

I actually got significant plantar fasciitis after switching to minimalist running shoes. In retrospect I was overstriding in them. If you go minimalist, you really need to adjust your gait if you are a heel striker.

Personally, PT and stretching did not work, but a friend gave my his Salzburg sock and it worked in a week. Everybody is different. It's an expensive sock ($60) but a lot less than orthotics.

I think you meant Strassburg Sock Drfierce which allows the ligament to heal in a lengthened state. Stretching works if you do it AFTER the ligament heals as well. If you don't continue stretching ligament can return to a shortened state as it is a function of mechanical foot structure and other factors like muscle tension.  (I'm sure you stretch if you are a runner) Glad you found a solution!  :)
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