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  • Plantar fasciitis

    Hi, I've been dealing with this since walking a lot in the snow and ice last Dec. It's not getting better, I tried a longer walk on the moors this week and it's been a lot more sore since.

    Just wondered if anyone here has dealt with this and has any tips? I guess it is caused by my weight, but can't do much about that at the moment unfortunately. Having seen the stretching exercises I now understand why it felt better after a day long yoga workshop instead of worse.

    Exercises http://orthopedics.about.com/od/trea...ss/stretch.htm
    Gluten intolerance and hypermobility syndrome http://www.cfids.org/pdf/joint-hypermobility-guide.pdf

    Eat food. Mostly real. Enjoy life.

    Health, energy, wellbeing, vitality, joy, LIFE! Health At Every Size

    "Do not ask what the world needs; ask yourself what makes you come alive. And then go and do that, because what the world needs is people who have come alive."
    Harold Whitman

  • #2
    For me, I had it in my right foot and actually ran a half-marathon with it. Here's how I managed:

    I stretched it regularly. All the time, really. Soaked it daily in an epsom salts bath (no idea how primal any of this is, just what worked for me). Took antinflammatories daily until the pain was manageable. And I got the best possible shoe inserts you can buy (as it worked out, they are really cheap and handmade by a local guy.) They made my life livable. And now, I have no issues. Once I healed, I worked on wearing LESS shoe when possible. I still wear really cushioned sneakers, but when I'm not working out or running, I go barefoot or with minimal support. I think that has helped strengthen those muscles. Eventually, I'd like to transition to a minimalist sneaker, but for now, this is what works.

    See if you can find someone who knows a lot about the structure of feet. Not necessarily an podiatrist, as they are full of CW. I found a really great guy from Vietnam, English is sketchy at best, but he gets feet. He gets high quality leather insoles and cuts them to match the contours of your foot. It's amazing, and they last for years.
    The Sedition of Sisyphus: Go Find Another Rock

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    • #3
      I had it. Things that helped me were putting my feet up as often as possible, all day. Any time I sat, I had my feet up. Taping it with duct tape. You can find the method by Googling it. It is very supportive and feels good. You tape the bottom of your foot. Freezing water in plastic Coke bottles and then icing it once in the afternoon and once when I went to bed. Doing foot massage by hand, rolling a tennis ball under my foot, and doing the scrunching a towel with your toes exercise. I took Ibuprofen, the max dose, every day, but I'm not sure how much of an effect that had. I think all the therapeutic things helped more. I was skinny when I got it- it was running-related. I only ran on soft surfaces in training from then on.

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      • #4
        Stretching is the one of the most effective ways of reducing pain. The duration of the stretch is important, 60-90sec per muscle group. The gastroc and soleus need attention as well as the plantar surface of your feet. When performing the stretch go to discomfort and back off slightly then hold for the allotted time.

        Next is a night splint to keep your foot at 90deg while sleep so the fascia can heel in the neutral position. Normally when you sleep your feet are relaxed and plantarflexed, over night the fascia scars down and when you get out of bed the pain you feel is micro tears and sets you back every time this happens. Prolonged sitting can have the same effect.
        http://kitoikitchen.blogspot.com/

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        • #5
          Stretching first thing in the am. Before you get out of bed, do the full stretches. then again before night.

          Mine is getting better with the weight loss. I am walking around barefoot more around the house and have been enjoying my flat shoes for work instead of granny merrils.
          Julia
          Starting Weight 235 - Dec 1, 2010
          Started Primal Mid January 2011
          Current Weight 183
          Goal 160



          Get Outside Already!

          http://moderndayfitandfood.wordpress.com/
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          • #6
            Had plantar fascitis develop twice and suffered for over a year each time, apparently associated with weight gain. Got rid of it twice upon losing 20 pounds each time. It was worst in the mornings and after extended sitting. Of course the ultimate solution is diet and/or weight loss. Either the fat buildup in the foot was inflammatory, or something in the diet itself was directly inflammatory. Don't know really.

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            • #7
              For me, increasing my achilles and calf flexibility helped a ton, and i roll my feet on a lacrosse ball all the time.

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              • #8
                Thanks v much

                Originally posted by wildwabbit View Post
                Had plantar fascitis develop twice and suffered for over a year each time, apparently associated with weight gain. Got rid of it twice upon losing 20 pounds each time. It was worst in the mornings and after extended sitting. Of course the ultimate solution is diet and/or weight loss. Either the fat buildup in the foot was inflammatory, or something in the diet itself was directly inflammatory. Don't know really.
                Bodyfat itself is inflammatory, or so the book I am currently reading says. Too much TNFa from the immune cells in the fat.
                Gluten intolerance and hypermobility syndrome http://www.cfids.org/pdf/joint-hypermobility-guide.pdf

                Eat food. Mostly real. Enjoy life.

                Health, energy, wellbeing, vitality, joy, LIFE! Health At Every Size

                "Do not ask what the world needs; ask yourself what makes you come alive. And then go and do that, because what the world needs is people who have come alive."
                Harold Whitman

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                • #9
                  Ah yes. Saturated fat is inflammatory

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                  • #10
                    Originally posted by wildwabbit View Post
                    Ah yes. Saturated fat is inflammatory
                    LOL not that book!
                    Gluten intolerance and hypermobility syndrome http://www.cfids.org/pdf/joint-hypermobility-guide.pdf

                    Eat food. Mostly real. Enjoy life.

                    Health, energy, wellbeing, vitality, joy, LIFE! Health At Every Size

                    "Do not ask what the world needs; ask yourself what makes you come alive. And then go and do that, because what the world needs is people who have come alive."
                    Harold Whitman

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                    • #11
                      I know weight is a factor, but I have known several thin people with it, too, and got my worst case when I was quite thin. My latest bout was helped by longer stretches of 90 seconds 2-3 times daily; stretch foot before standing up, especially in morning; ice, Aleve sometimes, if it's hurting at night, off/on using electrical stimulation with a TENS unit (I have a Twin Stim Plus), and keeping the arch taped 24/7 with 3M silk athletic tape (I would worry about the chemicals in the duct tape adhesive), and an elastic arch-support. It takes a lot of patience.

                      Also-a Pilates move of walking around for a bit on tip-toe has really helped.
                      This time, like all times, is a very good one, if we but know what to do with it. Ralph Waldo Emerson

                      Any given day you are surrounded by 10,000 idiots.
                      Lao Tsu, founder of Taoism

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                      • #12
                        I too have been suffering with chronic foot pain. Mostly in my right foot and it's the worst when I get out of bed in the morning. This pain is one of the things that got me looking into some serious weight loss. I refuse to take anti-inflammatory drugs.
                        05/10/11 - 5'11" - 265 lbs
                        05/18/11 - 253 lbs
                        05/24/11 - 249.8 lbs
                        06/10/11 - 240.2 lbs
                        07/27/11 - 224.4 lbs

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                        • #13
                          Originally posted by not on the rug View Post
                          For me, increasing my achilles and calf flexibility helped a ton, and i roll my feet on a lacrosse ball all the time.
                          I used a tennis ball when I had it - same basic effect, and it definitely helped me. I haven't had a problem in maybe a year and a half. I was told "wear shoes all the time" when I had it, but in the last few months I've been walking barefoot around the house, doing some of my workouts barefoot, and just got VFFs for walking, and I haven't had a single flare-up since I started doing all this.
                          "Sometimes, you need to make sure the angel on your shoulder has a wingman." -Me

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                          • #14
                            i don't think weight is necessarily a factor. i'm 5'10" and 170, and i know a few other people who have dealt with plantar faciatis, and have similar builds, and we were all outstanding high school and college athletes. i think a lot of it is caused by overuse and not enough flexibility. that being said, being 100lbs overweight may constitute "overuse".

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                            • #15
                              I talked about this on another plantar fasciitis thread fairly recently. I had it for years from teaching many high impact fitness classes a week. The pain would shoot up my leg all day long. My sports med doctor sugested I take a long, slow treadmill walk after my classes, so as to stretch out the plantar fascia. It was kind of a drag to walk on a treadmill, super-slow, for an hour after teaching two hours of classes, so I got bored of that quickly.

                              I never go for massages but was given one as a birthday gift. When I went, she asked me if I had any injuries I wanted her to work on. I casually mentioned I had plantar fasciitis "but I've had it for years and it's never going to go away so don't worry about it." She took it as a challenge, I guess, because she dug her knuckles into the bottom of my foot for what felt like 9 hours - it was majorly painful. I needed to take a few rest days off from teaching after that, making sure to put lots of ice on my mashed-up plantar fascia (by the way, that is probably one of the WORST body parts to ice - the bottom of the foot? COLDNESS.) but once I went back to teaching, my plantar fasciitis was GONE. As in, all gone. As in, one massage cured 3 years of pain.

                              No lie.
                              Last edited by ErinC; 05-11-2011, 09:58 AM.

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