Guest guest Posted May 21, 2001 Report Share Posted May 21, 2001 , As one orthopedist told me, plantar fasciitis is not terminal. Usually it is self limiting and will resolve over time. The problem is that the time may be long. I dealt with the problem for 11 months before I got resolution. There are several things you can do. But before any treatment begins be certain of the diagnosis. Also try to be certain what activities exacerbate the problem and adapt your training accordingly. One, and possibly the most critical, is to stretch the heel cords/calves both with the knee fully extended and with the knee flexed. Have someone measure your range of motion in ankle dorsiflexion. You need a minimum of 10 degrees for " normal " walking gait and ideally at least 20 degrees for athletic activity. You need to stretch the gastroc/soleus group with the knee straight and the deep posterior compartment with the knee flexed. Over time you should get a bit of an increase in ankle dorsiflexion in the late stance phase of your gait. This relieves some of the stress on the fascia by decreasing the amount of toe extension required at toe-off. The plantar fascia is intimately associated with the intrinsic toe flexor tendons at the metatarsal heads and therefore has its insertion with those tendons at the phalanges so it is not a totally static supporter of the long arch. When the toes are extended the fascia is stressed and the " weak link " is at the point on the calcaneus where your pain probably is. Increased ankle dorsiflexion decreases toe extension in toe-off thereby relieving some of the stresses. A critical component of the stretching treatments is to use a night splint which keeps the ankle in dorsiflexion while you sleep. It is a bit awkward and may force you to sleep in a position you don't like but it works! It retains the stretch on the calves so you don't undo what you gain with active stretching. Otherwise we tend to sleep with our ankle fully plantarflexed all night and any gains we get with our daily stretching are reversed. We use aluminum ankle splints for our athletes. You can probably get one from a local emergency room or from a medical supplies dealer. You don't want to pay the ER mark-up!! Another thing is to stretch the fascia directly by placing the foot over a piece of pipe about 1.5 - 2 inches in diameter with the axis of the pipe perpendicular to the axis of the foot and " roll " the pipe under the foot while keeping your toes extended, (pointed up). It may be a bit uncomfortable but you may regulate the pressure to tolerance. Heat treatments before stretching may be appropriate for pain reduction but ice massage before may be more effective so see what works for you. You might also learn to tape the long arch of the foot yourself. Admittedly this is a bit tricky at first but it can be done. Some physical therapists may be able to instruct you. A podiatrist probably has some techniques that will work. A Certified AThletic Trainer certainly can show you. (Had to get the plug in.) Some arch taping procedures are simpler than others and you should use the simplest procedure that works. ARch support inserts should be used with caution because they sometimes increase the tension on the fascia and compound the problem. However, if they are made properly to control rearfoot mechanics they may help. Off the shelf products probably won't do much. If you have access to it you may try ultra-sound under the direction of a qualified PT or ATC, but that's getting away from " self-treatment " . Over-the-counter non-steriodal anti-inflammatories (Advil, Aleve, etc. in appropriate doses may help some but be aware of long term effects on the stomach lining. Heat treatments may be os some benefit but getting significant temperature rises in tissue that deep may be questionable. Modification of activities may be needed. If you're a runner, cross train on a bike or in a pool. Hope it helps. Bob Duchardt duchardt@... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 21, 2001 Report Share Posted May 21, 2001 Try a rolling pin - the kind you roll out noodles or other food. Put it on the floor and roll your foot back and forth over it while gently picking up your toes. That will bring out the tendons in the bottom of your foot. Gently stretch those tendons by the rolling action. Don't get too aggressive in the begining. After a period of time it should help relieve the pain and it sure beats surgery as a first course of action. An MD is who turned me on to it and it worked extremely well taking about 4 to 5 weeks to see a marked imvprovement. Add in all the usual RICE treatments and some massage therapy. I wish you the best of luck. Rice Crooksville, Ohio crice@... ----- Original Message ----- From: " Finkelstein " <sfinkelstein@...> > Can anyone direct me as to how to self-treat a case of plantar fasciitis? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 21, 2001 Report Share Posted May 21, 2001 Finkelstein wrote: > Can anyone direct me as to how to self-treat a case of plantar fasciitis? *** In case you haven't already seen it, there's some good info on " Dr. Pribut's Running Injuries Page, " http://www.clark.net/pub/pribut/heelhtm.html Another good site with stretching and exercise recommendations is here: www.pponline.co.uk/encyc/0180.htm Otherwise, I like Chris's and 's recommendations about gently stretching your foot over a cylindrical object. (I used a rolled up towel; my PT suggested a small glass Coke bottle.) I stretched at least twice daily, and spent 5-12 minutes each session. At that point, I'd just ended a month-long course of a prescription anti- inflammatory drug, which helped very little, and I was amazed at the almost-instant relief I got from stretching. My orthopedist told me that some PF patients respond to gel-type heel lifts (they made my symptoms worse) while others respond to arch- supporting inserts (they worked great for me). I followed my PT's recommendations and wore shoes with inserts whenever I was awake and about--even in the house. (I bought some long-lasting inserts from a local running store, and they worked fine--didn't have to buy the expensive custom orthotic inserts from my orthopedist.) The worst symptoms went away quickly with just the stretching and arch supports. It took many months before the morning pain/stiffness went away, but they did go away for good eventually. I hope your symptoms improve even faster than mine did. Good luck! s Ardmore, PA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 22, 2001 Report Share Posted May 22, 2001 Finkelstein wrote: <Can anyone direct me as to how to self-treat a case of plantar fasciitis? .......> One more little self-massage tip. Right after a warm shower or bath, when feet are nice and toasty, take some moisturizer, and give yourself a quick foot massage. Sit down, bring one foot to the top of the knee of the other leg, put a little moisturizer on the soles of your feet, and spend a few minutes just running your thumbs along the affected area, as shown in #5 in this link: <http://www.dkonline.com/dkcom/dk/massage.html> You could also do this while watching TV or whatever. Just soak feet in a bucket of warm water, then massage. The heat really seems to make a difference. [ As someone who had a very bad case of plantarfasciitis many years ago, I tried virtually everything, including all the suggestions made so far and nothing really helped, except to temporarily decrease the pain. Finally, I found that microcurrent with very low frequencies diminished the intensity of pain and the range of pain-free movement for much longer periods. Then, suddenly the fasciitis just disappeared after a few months as rapidly as it had appeared. Mel Siff ] Krista -Dixon Toronto, ON ------------------------- http://www.stumptuous.com/weights.html mistresskrista@*rem0ve*home.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 22, 2001 Report Share Posted May 22, 2001 For reducing symptoms of plantar fascitis I found that reducing suspect activities (a given), calf stretching, and more importantly toe curls to strengthen the area worked well for me. I broke my wrist mountain biking last fall and made myself a progam involving jumping (upto 100 times on to a 3 foot box) and running to keep my power-(but very suspect activities new, high reps, high power, involve the injured area)- and led to my first overuse injury in nearly 10 years. Thorarinson Waterloo PQ >From: Finkelstein > >Can anyone direct me as to how to self-treat a case of plantar fasciitis? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 21, 2002 Report Share Posted October 21, 2002 I had this too, this summer. Came from wearing too tight flat shoes 2 hot, humid days in a row and walking all around in them, then jumping into running shoes and pounding the pavement. It was horrible, and my outer calf cramped up from holding my foot in an unnatural position. I actually took a week off from HIIT and did not do lunges or the calf extensions for that period either. It made me crazy, but I had and " almost " full recovery--till I did a 2 day stint in heels. (Can she learn from her mistakes?.....apparently not). Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 24, 2002 Report Share Posted October 24, 2002 Wow, thank you so much for the thorough reply! You're a great help! I actually bought Dr. Scholl's inserts a while after it happened this summer, and I noticed a HUGE difference...I didn't have to limp while I was walking! In fact I didn't even notice it at all afterwards...for a while anyways. Once in a while it just gets a bit sore though, and I find myself limping a bit. I just did my lower body workout tonight though, and was surprised at how little it hurt this time, even though I went ahead with the calf raises, etc. It felt fine! One of the guys on my ball team says he has the same problem, and its one that will never go away, so I guess I'll just have to be careful and do the stretches you mentioned and just listen to my body. I'm going to go ahead with the BFL though since it seems to be feeling fine for the most part. Thanks again for your helpful advice! > , > > I've got chronic plantar fasciaitis in both feet (left one is worse > than right). One of the bones in the arch of my foot is misaligned, > aka fallen arches, which causes the plantar fascia to be stretched. > One of the symptoms of this is having a " pins and needles " sensation > when walking, especially after being off your feet for a period of > time (sitting or sleeping). I describe it as feeling like walking on > crushed walnut shells. This sensation is actually caused by micro > tears happening to the PF. This progressed over time from being > overweight and wearing shoes with inadequate arch support (the > majority of shoes, including athletic shoes have inadequate arch > support), and it also happens from getting older. If not taken care > of (like mine for the longest time), what happens is that the stretch > on the PF causes calcification at the point where the PF connects to > the heel (right in the center of the heel on the sole), as the body > tries to strengthen that spot. This is called a traction (or heel) > spur and shows up on X-rays as a sharp protrusion out of the heel > bone. This is very painful to walk on. My podiatrist had custom > orthotics made ($$$) to provide me with arch support. I've been > wearing them now for about 6 months. I have no pain in my PF unless I > go without my orthotics. > > My concern with you is that your PF injury means that you are more > prone to additional problems if you don't take care of it now and in > the future. There are now over the counter orthotics you can buy from > several mfg'rs like Dr. Scholls. Try these and see what happens. I > wear mine under the insoles of my shoes. Additionally, I've put a gel > heel wedge under the heel of the orhthotic to give additional cushion > to the heel. Anti-inflamatories are good. Try Aleve; it's easier on > your stomach than NSAIDs like aspirin or ibuprofen (the latter gave > me ulcers). There are also some simple exercises you can do. Before > getting up from bed or sitting for long periods, draw the alphabet in > the air with your feet. Go slowly, making the letters as big as > possible, while holding your calves still. This works the small > muscles under the arch of your foot, warming the PF and providing it > with blood to make it more supple (it doesn't have it's own blood > supply). Also stretch your hamstrings by sitting on the floor with > one leg stretched out (the other one curled in, with your foot > against your thigh). Reach for your outstretched foot and hold for a > count of 40. Don't bounce. Switch and do the other leg. Repeat. When > I started doing this stretch, I could barely reach my foot. Now I can > lace my fingers under the arch of my foot. (It's also helped my low > back.) One more thing, avoid the shoes with air as part of the > cushioning, like Nike Air. They make plantar fasciaitis worse because > the arch has to flex farther as the air is compressed. > > Good Luck! > > -Grae Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 25, 2002 Report Share Posted October 25, 2002 Glad I could be of help. Be careful doing the calf raises and don't drop your heels lower than the balls of your feet. I was warned about that from my Podiatrist. He recommended that I NOT put my heels over the edge of the platform when doing calves - keep the feet flat on the platform and do raises from there. Did you get insoles or orthotics? The orthotics have a ridgid or semi- ridgid arch support that actually lifts up (there's a hollow underneath). The insoles are flat with a little bulge in the arch area. I'm getting ready to start BFL again. Life got crazy during the last time. -Grae > > , > > > > I've got chronic plantar fasciaitis in both feet (left one is worse > > than right). One of the bones in the arch of my foot is misaligned, > > aka fallen arches, which causes the plantar fascia to be stretched. > > One of the symptoms of this is having a " pins and needles " > sensation > > when walking, especially after being off your feet for a period of > > time (sitting or sleeping). I describe it as feeling like walking > on > > crushed walnut shells. This sensation is actually caused by micro > > tears happening to the PF. This progressed over time from being > > overweight and wearing shoes with inadequate arch support (the > > majority of shoes, including athletic shoes have inadequate arch > > support), and it also happens from getting older. If not taken care > > of (like mine for the longest time), what happens is that the > stretch > > on the PF causes calcification at the point where the PF connects > to > > the heel (right in the center of the heel on the sole), as the body > > tries to strengthen that spot. This is called a traction (or heel) > > spur and shows up on X-rays as a sharp protrusion out of the heel > > bone. This is very painful to walk on. My podiatrist had custom > > orthotics made ($$$) to provide me with arch support. I've been > > wearing them now for about 6 months. I have no pain in my PF unless > I > > go without my orthotics. > > > > My concern with you is that your PF injury means that you are more > > prone to additional problems if you don't take care of it now and > in > > the future. There are now over the counter orthotics you can buy > from > > several mfg'rs like Dr. Scholls. Try these and see what happens. I > > wear mine under the insoles of my shoes. Additionally, I've put a > gel > > heel wedge under the heel of the orhthotic to give additional > cushion > > to the heel. Anti-inflamatories are good. Try Aleve; it's easier on > > your stomach than NSAIDs like aspirin or ibuprofen (the latter gave > > me ulcers). There are also some simple exercises you can do. Before > > getting up from bed or sitting for long periods, draw the alphabet > in > > the air with your feet. Go slowly, making the letters as big as > > possible, while holding your calves still. This works the small > > muscles under the arch of your foot, warming the PF and providing > it > > with blood to make it more supple (it doesn't have it's own blood > > supply). Also stretch your hamstrings by sitting on the floor with > > one leg stretched out (the other one curled in, with your foot > > against your thigh). Reach for your outstretched foot and hold for > a > > count of 40. Don't bounce. Switch and do the other leg. Repeat. > When > > I started doing this stretch, I could barely reach my foot. Now I > can > > lace my fingers under the arch of my foot. (It's also helped my low > > back.) One more thing, avoid the shoes with air as part of the > > cushioning, like Nike Air. They make plantar fasciaitis worse > because > > the arch has to flex farther as the air is compressed. > > > > Good Luck! > > > > -Grae Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 25, 2002 Report Share Posted October 25, 2002 Oops...just did the calf raises last night on the stairs at the gym...which means I lowered them below the balls of my feet (just like you said not to in the post below). I find that these are the only exercises that do anything for my calves though...I tried the standing calf raises and sitting calf raises the previous workout and I didn't feel it in my calves at all the next day. Maybe I didn't use enough weight though...that's a good possibility b/c it was the first time I've ever tried those exercises as an alternative. I'll try again. Thanks again! > > > , > > > > > > I've got chronic plantar fasciaitis in both feet (left one is > worse > > > than right). One of the bones in the arch of my foot is > misaligned, > > > aka fallen arches, which causes the plantar fascia to be > stretched. > > > One of the symptoms of this is having a " pins and needles " > > sensation > > > when walking, especially after being off your feet for a period > of > > > time (sitting or sleeping). I describe it as feeling like walking > > on > > > crushed walnut shells. This sensation is actually caused by micro > > > tears happening to the PF. This progressed over time from being > > > overweight and wearing shoes with inadequate arch support (the > > > majority of shoes, including athletic shoes have inadequate arch > > > support), and it also happens from getting older. If not taken > care > > > of (like mine for the longest time), what happens is that the > > stretch > > > on the PF causes calcification at the point where the PF connects > > to > > > the heel (right in the center of the heel on the sole), as the > body > > > tries to strengthen that spot. This is called a traction (or > heel) > > > spur and shows up on X-rays as a sharp protrusion out of the heel > > > bone. This is very painful to walk on. My podiatrist had custom > > > orthotics made ($$$) to provide me with arch support. I've been > > > wearing them now for about 6 months. I have no pain in my PF > unless > > I > > > go without my orthotics. > > > > > > My concern with you is that your PF injury means that you are > more > > > prone to additional problems if you don't take care of it now and > > in > > > the future. There are now over the counter orthotics you can buy > > from > > > several mfg'rs like Dr. Scholls. Try these and see what happens. > I > > > wear mine under the insoles of my shoes. Additionally, I've put a > > gel > > > heel wedge under the heel of the orhthotic to give additional > > cushion > > > to the heel. Anti-inflamatories are good. Try Aleve; it's easier > on > > > your stomach than NSAIDs like aspirin or ibuprofen (the latter > gave > > > me ulcers). There are also some simple exercises you can do. > Before > > > getting up from bed or sitting for long periods, draw the > alphabet > > in > > > the air with your feet. Go slowly, making the letters as big as > > > possible, while holding your calves still. This works the small > > > muscles under the arch of your foot, warming the PF and providing > > it > > > with blood to make it more supple (it doesn't have it's own blood > > > supply). Also stretch your hamstrings by sitting on the floor > with > > > one leg stretched out (the other one curled in, with your foot > > > against your thigh). Reach for your outstretched foot and hold > for > > a > > > count of 40. Don't bounce. Switch and do the other leg. Repeat. > > When > > > I started doing this stretch, I could barely reach my foot. Now I > > can > > > lace my fingers under the arch of my foot. (It's also helped my > low > > > back.) One more thing, avoid the shoes with air as part of the > > > cushioning, like Nike Air. They make plantar fasciaitis worse > > because > > > the arch has to flex farther as the air is compressed. > > > > > > Good Luck! > > > > > > -Grae Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 25, 2002 Report Share Posted October 25, 2002 , I have trouble finding a calf exersise that makes my legs " feel it. " A friend, who used to be into gymnastics, suggested this exersise, and finally the next day I was sore! He told me to walk around the gym, each step being " heel toe " but raise all the way up on the toe befor placing the next foot. It takes a lot of balance (felt it on the outter thigh too, high up near the hip) and made my calves screem. Another exersise he suggested was climbing stairs. Place your foot flat on the step, then as you raise your body go all the way up on your toe, lower to flat, then place the next foot on the next step and repeat. I have not tried this one yet, but he tells me it is guaranteed to make my calves know I did a work out. Alys Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2002 Report Share Posted October 26, 2002 Thanks Alys! I'll try these! > , > > I have trouble finding a calf exersise that makes my legs " feel it. " > A friend, who used to be into gymnastics, suggested this exersise, > and finally the next day I was sore! > > He told me to walk around the gym, each step being " heel toe " but > raise all the way up on the toe befor placing the next foot. It takes > a lot of balance (felt it on the outter thigh too, high up near the > hip) and made my calves screem. > > Another exersise he suggested was climbing stairs. Place your foot > flat on the step, then as you raise your body go all the way up on > your toe, lower to flat, then place the next foot on the next step > and repeat. I have not tried this one yet, but he tells me it is > guaranteed to make my calves know I did a work out. > > Alys Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 3, 2004 Report Share Posted August 3, 2004 I remember a few people using this term when I mentioned foot pain. At the time, I didn't know what it was, but I was searching on the net about arch pain and I believe this is what I have, which is as big a problem as the CP. But it seems it's more treatable/curable. Is this correct? Is there more hope with pf? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 3, 2004 Report Share Posted August 3, 2004 plantar fasciitis > I remember a few people using this term when I mentioned foot pain. > At the time, I didn't know what it was, but I was searching on the > net about arch pain and I believe this is what I have, which is as > big a problem as the CP. But it seems it's more treatable/curable. > Is this correct? Is there more hope with pf? Thanks. I had pf a couple years ago and my GP cleared it up with a card of prednisone and a week of rest, but I would not recommend more prednisone than you absolutely need. I wish it were as easy to clear up CP. Mike MT Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 3, 2004 Report Share Posted August 3, 2004 Should I ask my doctor for prednisone? That's it? And I'm cured? Wonder why he didn't offer any. Thanks. > > plantar fasciitis > > > > I remember a few people using this term when I mentioned foot pain. > > At the time, I didn't know what it was, but I was searching on the > > net about arch pain and I believe this is what I have, which is as > > big a problem as the CP. But it seems it's more treatable/curable. > > Is this correct? Is there more hope with pf? Thanks. > > I had pf a couple years ago and my GP cleared it up with a card of > prednisone and a week of rest, but I would not recommend more prednisone > than you absolutely need. I wish it were as easy to clear up CP. > > Mike > MT Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 3, 2004 Report Share Posted August 3, 2004 plantar fasciitis > > > > I remember a few people using this term when I mentioned foot pain. > > At the time, I didn't know what it was, but I was searching on the > > net about arch pain and I believe this is what I have, which is as > > big a problem as the CP. But it seems it's more treatable/curable. > > Is this correct? Is there more hope with pf? Thanks. > > I had pf a couple years ago and my GP cleared it up with a card of > prednisone and a week of rest, but I would not recommend more prednisone > than you absolutely need. I wish it were as easy to clear up CP. > > Mike > MT > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 Yes, it seems that plantar fasciitis, at least initially, is more of a muscle problem and therefore much more responsive to treatment then CP (because CP is a joint problem and cartilage damage is very slow or impossible to heal). I've read that over the long term, if left untreated, plantar fasciits is thought to cause heel spurs which require surgery to correct. In my experience (and also as tested on family and friends) do-it- yourself trigger point therapy really helps. Just find the most painful spot (often its just in front of the ball of the heel or on the inside of arch) and push down on it hard with your thumb for 20- 30 seconds. This will be very painful but should yield immediate results. You may have to try a few times before you " get " the spot though... Putting a length of wooden dowel (about a inch to an inch and a half thick) on the floor and rolling the bottom of your foot over helps also. This may not work for everyone but it's free to try and only takes a few minutes and when it works, it really works well. While trigger point massage give temporary relief, addressing the underlying causes is also important and may be some of the things that are also causing CP. See http://heelspurs.com/_intro.html and http://heelspurs.com/_intro2.html > I remember a few people using this term when I mentioned foot pain. > At the time, I didn't know what it was, but I was searching on the > net about arch pain and I believe this is what I have, which is as > big a problem as the CP. But it seems it's more treatable/curable. > Is this correct? Is there more hope with pf? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 Just wanted to add that by coincidence I've been suffering a bit of plantar fasciitis the last couple of days, although this is pretty rare for me. (Most of my knowledge is from reading up on this because my wife sometimes gets this on long downhill hike.) On Saturday, we completed an 8-day backpack in the Sierra with an extra long day and a long downhill hike, and that's what caused by little bit of plantar fasciits. I don't think it is a coincidence that when this type of thing happens it always happens in my " bad " leg--the same leg that has historically had my worst knee and ankle problems. AI've really gotten my knee problems under control, largely though trigger point massage and exercise, and this is made me maybe to comnplacent, as it is obvious to me that the underlying biomechanical problems are still there. I've scheduled a couple of appointments next week to try to get to the bottom of them. On the plus side I didn't have *any* knee pain or discomfort on the trip. It was largely off-trail on really rough terrain with a heavy pack and involved many thousands of feet of loss and gain--in other words a real test of my knees. (This isn't to brag, but rather to show that sometimes there really is light at the end of the tunnel.) > > I remember a few people using this term when I mentioned foot > pain. > > At the time, I didn't know what it was, but I was searching on the > > net about arch pain and I believe this is what I have, which is as > > big a problem as the CP. But it seems it's more treatable/curable. > > Is this correct? Is there more hope with pf? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 said: >Yes, it seems that plantar fasciitis, at least initially, is more of > >a muscle problem and therefore much more responsive to treatment then >CP (because CP is a joint problem and cartilage damage is very slow >or impossible to heal). I've read that over the long term, if left >untreated, plantar fasciits is thought to cause heel spurs which >require surgery to correct. My doctor told me that. >In my experience (and also as tested on family and friends) do-it- >yourself trigger point therapy really helps. In my experience, if it wasn't for self-administered trigger pt therapy, I'd probably have shot myself by now over the pain I got after my back injury in '94. I still have to use it because the injury is still there, and pain tries to spread out from there & take my back over. I can stop it w/trigger point therapy. Sometimes I get busy or forget, and the pain really spreads out, but after a session with my tennis ball, I'll all better. Ann Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 You mean you've loosened the tight tissues that were pulling your kneecap laterally using trigger pt massage and VMO/quad strengthening? Did you use knee tape on the hike, or rather, trek? (Where did you go? I live in Sacramento.) Ann Re: plantar fasciitis Just wanted to add that by coincidence I've been suffering a bit of plantar fasciitis the last couple of days, although this is pretty rare for me. (Most of my knowledge is from reading up on this because my wife sometimes gets this on long downhill hike.) On Saturday, we completed an 8-day backpack in the Sierra with an extra long day and a long downhill hike, and that's what caused by little bit of plantar fasciits. I don't think it is a coincidence that when this type of thing happens it always happens in my " bad " leg--the same leg that has historically had my worst knee and ankle problems. AI've really gotten my knee problems under control, largely though trigger point massage and exercise, and this is made me maybe to comnplacent, as it is obvious to me that the underlying biomechanical problems are still there. I've scheduled a couple of appointments next week to try to get to the bottom of them. On the plus side I didn't have *any* knee pain or discomfort on the trip. It was largely off-trail on really rough terrain with a heavy pack and involved many thousands of feet of loss and gain--in other words a real test of my knees. (This isn't to brag, but rather to show that sometimes there really is light at the end of the tunnel.) > > I remember a few people using this term when I mentioned foot > pain. > > At the time, I didn't know what it was, but I was searching on the > > net about arch pain and I believe this is what I have, which is as > > big a problem as the CP. But it seems it's more treatable/curable. > > Is this correct? Is there more hope with pf? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 Oh, thanks, I bookmarked that site. Very much info there, and also, a rec for some arches. > > While trigger point massage give temporary relief, addressing the > underlying causes is also important and may be some of the things > that are also causing CP. See http://heelspurs.com/_intro.html and > http://heelspurs.com/_intro2.html > > > > > > I remember a few people using this term when I mentioned foot > pain. > > At the time, I didn't know what it was, but I was searching on the > > net about arch pain and I believe this is what I have, which is as > > big a problem as the CP. But it seems it's more treatable/curable. > > Is this correct? Is there more hope with pf? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 How did you get to a hiking stage? > > > I remember a few people using this term when I mentioned foot > > pain. > > > At the time, I didn't know what it was, but I was searching on > the > > > net about arch pain and I believe this is what I have, which is > as > > > big a problem as the CP. But it seems it's more > treatable/curable. > > > Is this correct? Is there more hope with pf? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 The two main contributors to my knee pain were tightness in the IT tract and lateral quads and also tightness in the lateral head of my gastrocnemius. Tightness in the IT tract/lateral quads has received a lot of recognition lately as a cause of CP, but I haven't seen much on the gastrocnemius--it crosses the knee joint though and if one side gets overly tight the effect is really noticeable (or more correctly, the rapid *relief* in loosening the muscle is really noticeable, at least it was for me! :-) Before stumbling onto the foam roller and trigger point massage, I spent a lot of time doing specific rehab exercies targeting not only the VMO but also the other quads, abductors, adductors, and hamstrings using special ankle weights (straight leg lifts in all directions, etc. Now I mainly do exercises that cover most of the muscles all-together such as walking, cycling, using stairmaster, and even running sometimes. I find this a lot more efficient and a lot more fun then exercising each muscle separately. For a long time I used to use one of those neoprene knee braces that you velco on (got it at Savon for about $20 or so). I think it really helped, but my knee improved to the point where I don't use anything no--I didn't even take it with me. FWIW (this will be meaningless to most, but you probably know these places, Ann), we left the North Lake trailhead and went up over Lamarck Col --> Darwin Canyon --> Evolution Basin (using the Muir Trail) --> Ionian Basin --> Goodard Creek drainage (originally we were going to go down the Enchanted Gorge, but from the TRs I read it seemed that Goddard Creek would be more interesting) --> Middle Fork of the Kings River (not recommended!--the last 3-4 miles of Goddard Creek was a BRUTAL bushwack and we have a zillion bloody scratches on our arms and legs to prove it. Also I came within 3 feet of stepping on rattlesnake--luckily I grew up in rattlesnake country and react instinctively to the rattle noise!)--> up the Kings River and out via Bishop Pass to South Lake. The only real peak we bagged was Charybdis in the Ionian Basin. > > > I remember a few people using this term when I mentioned foot > > pain. > > > At the time, I didn't know what it was, but I was searching on > the > > > net about arch pain and I believe this is what I have, which is > as > > > big a problem as the CP. But it seems it's more > treatable/curable. > > > Is this correct? Is there more hope with pf? Thanks. > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 When I first got CP (or PFPS or whatever) I started walking 2 miles every day at lunch. I was lucky that my CP never got so bad that it was too painful to walk (although at its worst it was uncomfortable enough that I didn't even want to walk across the room to answer the phone...) Walking really helped I think, but I didn't see any drastic improvements until I started using the foam roller. (If you google up previous posts by me you can see my posts on the foam roller and trigger point therapy. Lucky for me I stumbled across these by accident because if someone had told me about them I would've thought it too goofy to be believable... > > > > I remember a few people using this term when I mentioned foot > > > pain. > > > > At the time, I didn't know what it was, but I was searching on > > the > > > > net about arch pain and I believe this is what I have, which > is > > as > > > > big a problem as the CP. But it seems it's more > > treatable/curable. > > > > Is this correct? Is there more hope with pf? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2004 Report Share Posted August 4, 2004 I'm not receiving redheadgrlpa's posts!! I'm getting others. Listmom!! Help!! Ann Re: plantar fasciitis When I first got CP (or PFPS or whatever) I started walking 2 miles every day at lunch. I was lucky that my CP never got so bad that it was too painful to walk (although at its worst it was uncomfortable enough that I didn't even want to walk across the room to answer the phone...) Walking really helped I think, but I didn't see any drastic improvements until I started using the foam roller. (If you google up previous posts by me you can see my posts on the foam roller and trigger point therapy. Lucky for me I stumbled across these by accident because if someone had told me about them I would've thought it too goofy to be believable... > > > > I remember a few people using this term when I mentioned foot > > > pain. > > > > At the time, I didn't know what it was, but I was searching on > > the > > > > net about arch pain and I believe this is what I have, which > is > > as > > > > big a problem as the CP. But it seems it's more > > treatable/curable. > > > > Is this correct? Is there more hope with pf? Thanks. Quote Link to comment Share on other sites More sharing options...
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