? on Plantar Fasciitis

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firefreak

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I've been looking around the web for tips on helping plantar fasciitis as I believe that it's what is ailing my left foot at the moment but seem to be seeing that it's typically only experienced on the medial side of the heel and I am experiencing it on the lateral side of my left heel.

Does anyone have experience with PF on the outside of their heel as opposed to the inside? Does anyone have any thoughts on what else it could be? Stress fracture crossed my mind as this came after I did a hill workout, but hills could also have been the precursor to the PF and it also doesn't hurt when pressed or squeezed, just kind of an aching pain when I first get up from my desk, or stand in one spot for a while (leads me further towards PF).

thoughts? I've started treating it by icing every 15-20 minutes (filled up a stainless steel waterbottle and froze it) to reduce inflamation and massaging the area that i feel the pain in. also continuing to stretch my calves and foot as i get the chance to.
 
Anyone have any input? Could the fact that the pain is on the outside of my foot and heel be because i might be over-supinating?
 
I had something similar, I don't know if it was plantar fasciitis or not but I had a pain on the back of my right heel. Like you it was worst when I first got up from sitting and then subsided as I walked around and things loosened up. I think I first got it when I was doing work in my backyard carrying heavy objects up a steep hill we have. I think it over-stretched that area. Over the period of a few months it simply would not go away or get better. When I took a break from working out for about 10 day while I was on vacation, it disappeared. I think every time I did calf raises it was making it worse, and stretching the calves actually seemed to make it worse as well. 10 days of resting that part of my body from working out ended up doing the trick and healing it.
 
One quick idea that will help you out. This is going to sound strange but in most cases of PF and runners knee problems I've seen come from hip weakness on the side of the pain.

Basically, when you have weak hip muscles (your glutes mostly) your foot actually is doing most of the work when pushing off that leg and also during weight bearing.

I've found that performing a solid lower body strength training routine focused on compound lifts like squats, deadlifts and lunges can help improve hip strength and reduce foot pain.

I know this probably sounds really odd, but once you understand what the cause is you can take preventative measures so that it doesn't come back.

I have a short video that's actually on how to perform a squat to avoid knee pain, but you might find the information useful for your foot. I can't post a link but the video is at yatesperformancetraining.blogspot.com

I hope this helps a little.
 
My husband has that in both feet.

The doctor instructed him to do exercises to stretch the Achiles tendon & ankle/foot areas. He also has special inserts in his shoes.
 
I got a device at a running shoe store that is about 6" wide and has little wheels (3) on an axis you put your foot on it and roll it forward and back, then switch to the other foot. It's done standing up so you can vary the pressure on your foot. I've noticed a number of knots in my feet that it really helped with. I can recall what the things called but you probably just use some wooden dowel stock about 1-1/2 inches in diameter to do the same thing.

My heel pain has gone completely away after 3 weeks of sporadic use of this, worth a try.

Have a great weekend everyone.
 
Experiment

firefreak said:
I've been looking around the web for tips on helping plantar fasciitis as I believe that it's what is ailing my left foot at the moment but seem to be seeing that it's typically only experienced on the medial side of the heel and I am experiencing it on the lateral side of my left heel.

Does anyone have experience with PF on the outside of their heel as opposed to the inside? Does anyone have any thoughts on what else it could be? Stress fracture crossed my mind as this came after I did a hill workout, but hills could also have been the precursor to the PF and it also doesn't hurt when pressed or squeezed, just kind of an aching pain when I first get up from my desk, or stand in one spot for a while (leads me further towards PF).

thoughts? I've started treating it by icing every 15-20 minutes (filled up a stainless steel waterbottle and froze it) to reduce inflammation and massaging the area that i feel the pain in. also continuing to stretch my calves and foot as i get the chance to.
Click to expand...

One cheap trick to find out if you are a candidate for foot orthotics (I'm suspecting, yes) is to take an ACE bandage that is approx. 3/4 the width of your arch (3" or so) and wrap your ankle in a figure eight (google; figure eight ankle taping and you will see a link that steps you through how to do it) and every time you make the turn that brings the bandage under your arch, give it a little tug. Wear this at night especially and/or anytime you want. It will be a soft arch support, that will take pressure off the muscles and tendons that support your foot.

If... this feels good (and if it does, it does so very quickly), you are a candidate for foot orthotics. I prefer ones specifically made for your foot by a podiatrist.

Other things that can help for a period of time are: 1. ibuprofen (fights inflammation) 2. cortisone injections (same, but acts faster and locally) 3. Every american should probably be on at least 3 grams of omega 3 fish oils supplements daily or eating lots of fatty fish like salmon 2x/week. This is heart healthy and fights inflammation.
 
Kevin Yates said:
I have a short video that's actually on how to perform a squat to avoid knee pain, but you might find the information useful for your foot. I can't post a link but the video is at yatesperformancetraining.blogspot.com
Click to expand...
The video was very helpful. Thanks. Here's a link:
 
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I tried one of the suggestions in the Wikipedia article on Plantar_Fasciitis, rolling a frozen juice can under your foot, which didn't do a thing for me, then one of the suggestions in an article in our local paper, which is basically to stretch out your Achilles tendon. That worked. I'll see if I can give some sort of link to the Honolulu Advertiser newspaper article on plantar fasciitis:
 
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