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Post by twoboyzmom on Jul 26, 2017 12:55:57 GMT
The last 2 weekends we've been at the dirt track for hours. I've worn sneakers but next day my heels hurt bad (mostly on gravel) Here it is 4 days later and my one heel still really hurts. Was reading on plantar fasciitis and it sounds similar....and I also have a really high arch. Anyone else have this? Or are my heels just tender from being in my feet
***I hate to run to the Dr first thing, do you think trying the KT tape first may be a good thing? Stuff looks pricey....is it water proof??***
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rickmer
Pearl Clutcher
Posts: 4,123
Jul 1, 2014 20:20:18 GMT
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Post by rickmer on Jul 26, 2017 13:11:46 GMT
i have had bouts with it and have pretty high arches too. it was painful and i felt like i was 90 years old walking down the stairs each morning.
i tried stretches in the morning, frozen water bottles, tennis balls, everything that was recommended.
finally i got a referral from my doctor and i was able to get prescription orthotics that i wore for awhile and it seemed to help a lot.
now when ever it flares up, i pull out the running shoes with those orthotics and wear them *everywhere*, at home, running errands, etc and within 3-4 days, it seems loosen up.
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Post by twoboyzmom on Jul 26, 2017 13:13:42 GMT
Thanks. Not sure if it's just soreness from the weekend or an ongoing thing. I would think if just soreness would have eased by now...
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Post by mcscrapper on Jul 26, 2017 13:16:38 GMT
I feel ya. I have be having a flare up on my right side for 6 months. Some flare up.
I have extremely high arches too. Like, you can put 2-3 pencils through my arch and I don't feel a thing. I'm on my feet about 12 hours per day most days and I am currently using a compression sock sleeve (my toes aren't in the sock) a Protalus arch support and I'm using a recovery roller on my foot, my calves and along my shin. Not pleasant but it does seem to be loosening the knots and tightness in my foot. When I'm sitting watching TV or whatever, I've got my foot on a hard recovery ball too. Treating this flare up is a full time job.
Good luck and get on it before it gets worse.
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Post by not2peased on Jul 26, 2017 13:19:59 GMT
I suffer off and on, but I haven't had issues since I started doing yoga. I would go on youtube and look for yoga for leg, feet and hips. Even 10 minutes a day helps a TON. You may feel the pain in your heel but there are all kinds of body mechanic issues that can make the problem worse. For me, extremely tight calf muscles and hamstrings from running and a really goofed up gait due to weak abdominal muscles, made the issue worse. wearing supportive shoes (NOT flats) helps a ton with the pain & discomfort, and when it's acute, you should wear supportive shoes all the time....but IME, it doesn't cure the issue, and in fact helps contract/shorten the fascia and tendons long term, which just continues to exacerbate the issue. I can wear flats now without pain, so I go back and forth between supportive and un-supportive shoes. Most folks I know with PF aren't ever cured, they just accept they have to wear supportive shoes all the time and have flare ups regularly. there are specific stretches for PF that I didn't find particularly helpful to cure the problem (all they did provide some relief while doing them and for a short time after) some people find these stretches extremely helpful but I did find that most who follow the reccomended PF protocol, get relief, but aren't able to cure the issue-I feel what I did was a cure, but I guess time will tell I am a runner, and run in minimalist shoes-something that wouldn't have been possible two years ago with my PF. My chiropractor said if I continue the minimalist shoe running (doing it the right way, by slowly strengthening my feet and adjusting stride based on the different shoe/runing style) combined with the yoga and fascia stretching/deep massage/manipulation, I should be able to get more mileage out of my joints than the average person (I am 48) <edited to add> classic PF is worse when your feet hit the floor in the morning after sleeping all night-it's pretty excruciating, until you get going. If you don't have PF now, it sounds like you might be headed in that direction, probably not a bad idea to address sooner, rather than later.
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Post by Kelly_MR on Jul 26, 2017 13:48:53 GMT
I suffered for over two years with it until I finally found a pair of shoes that seems to "fix" the issue. Unfortunately they don't make these shoes anymore so they sit on a shelf and I wear them anytime I start to feel it coming back.
One of the best things you can do is stretches before you sleep and before you get out of bed. Simple point your toes forward and backward and easy twists. You are trying to "wake up" the muscles that fell asleep over night. You need to stay away from heels for awhile, wedges were fine and absolutely no flats unless they have a really good arch within.
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Post by brandnewrollerskates on Jul 26, 2017 13:57:51 GMT
My PT said PF is usually a sign that you are having an issue elsewhere. I find that doing the hamstrings stretches my PT assigned prevents my PF from flaring.
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Anita
Drama Llama
Posts: 5,646
Location: Kansas City -ish
Jun 27, 2014 2:38:58 GMT
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Post by Anita on Jul 26, 2017 14:33:24 GMT
Yes, I wound up having surgery for it. I'm militant about finding the right shoes now.
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Post by lisacharlotte on Jul 26, 2017 15:38:47 GMT
There are a few threads here on this topic. You might want to search to get all the pea knowledge. I swear by using KT tape on my foot at night when Im suffering. youtu.be/WTSOQg680mc
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Post by PolarGreen12 on Jul 26, 2017 16:39:03 GMT
I had it a few years ago in my right foot. Went to the podiatrist and because I do have flat feet and almost no arch he had me wear the boot. He wanted me in it at least 12 hours a day. I wore it in the evening after work and then actually slept in it. I only had to do this for about 2 weeks before my pain was gone. I have not had another flare up since. Good luck!
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Post by twoboyzmom on Jul 26, 2017 18:07:34 GMT
Update with question
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Post by lisacharlotte on Jul 26, 2017 18:41:54 GMT
There some tapes supposed to be waterproof. I've never had it stay on after a shower. For me the tape stops the horrible ache when Im trying to sleep. I don't get more than one day out of my tape.
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Post by twoboyzmom on Jul 26, 2017 18:43:36 GMT
And it's not cheap, that stinks.
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Post by *sprout* on Jul 26, 2017 18:45:01 GMT
<edited to add> classic PF is worse when your feet hit the floor in the morning after sleeping all night-it's pretty excruciating, until you get going. If you don't have PF now, it sounds like you might be headed in that direction, probably not a bad idea to address sooner, rather than later. Oh, no! This sounds like my feet! Should I talk to my pcp or a podiatrist or try home remedies first?
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Post by not2peased on Jul 26, 2017 19:03:14 GMT
The last 2 weekends we've been at the dirt track for hours. I've worn sneakers but next day my heels hurt bad (mostly on gravel) Here it is 4 days later and my one heel still really hurts. Was reading on plantar fasciitis and it sounds similar....and I also have a really high arch. Anyone else have this? Or are my heels just tender from being in my feet ***I hate to run to the Dr first thing, do you think trying the KT tape first may be a good thing? Stuff looks pricey....is it water proof??*** I definitely wouldn't go to the doctor without trying the various stretches and things to help, unless it's really unbearable. there are a bunch of sites with stretches specifically for PF, and pain relieving techniques. I'd go with that first, as it's pretty much all your doc is going to do, other than possibly refer you to a podiatrist or get you into orthotics.
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Post by not2peased on Jul 26, 2017 19:07:47 GMT
<edited to add> classic PF is worse when your feet hit the floor in the morning after sleeping all night-it's pretty excruciating, until you get going. If you don't have PF now, it sounds like you might be headed in that direction, probably not a bad idea to address sooner, rather than later. Oh, no! This sounds like my feet! Should I talk to my pcp or a podiatrist or try home remedies first? I'd try home remedies first and supportive shoes at all times, as it's probably what a PCP is going to suggest as a first line of attack. go to the doc if you don't get relief, or the pain is unbearable. I'd wait 2 weeks and if it's not improving, make an appt. I can't stress enough how much yoga helps with both preventing and assisting in fixing PF (and a whole host of other aging related issues) youtube has free, gentle yoga videos that are 10 or 15 minutes in length-no need to do a full "class" to get relief. there are also yoga videos specific to certain issues-it's a fantastic, free resource.
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Post by caspad on Jul 26, 2017 19:43:38 GMT
KT Tape can be found at CVS and Target. The "extreme" is made for water sports and will stay on for a few days. I tried it with a calf issue and didn't notice a difference but some people swear by it. I've had friends who struggled for months with PF. One found relief sleeping with a special PF arch sock. You might need new sneakers, perhaps with more support. Good shoes are expensive but worth it. Even if you don't run, a running store can help you find a good pair. My running shoes were about 2 years old and I wore them to the Relay for Life. My heel was killing me the next few days - especially when I got out of bed. I got new shoes and haven't had the heel pain since. Like posters above said, stretching can help too. Another Mother Runner has a good video on foam rolling etc to help.
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scorpeao
Pearl Clutcher
Posts: 4,521
Location: NorCal USA
Jun 25, 2014 21:04:54 GMT
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Post by scorpeao on Jul 26, 2017 19:46:57 GMT
Make sure you're really stretching your calves good. Also, freeze a water bottle and roll your arches on the water bottle after a run.
ETA: when I was in physical therapy the therapist told me KT tape is good for when you have a competition, but for everyday use it's not a good idea. It takes over the action of the muscle and if used too often the muscle will begin to atrophy. Just something to keep in mind.
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Post by *sprout* on Jul 26, 2017 19:55:00 GMT
Oh, no! This sounds like my feet! Should I talk to my pcp or a podiatrist or try home remedies first? I'd try home remedies first and supportive shoes at all times, as it's probably what a PCP is going to suggest as a first line of attack. go to the doc if you don't get relief, or the pain is unbearable. I'd wait 2 weeks and if it's not improving, make an appt. I can't stress enough how much yoga helps with both preventing and assisting in fixing PF (and a whole host of other aging related issues) youtube has free, gentle yoga videos that are 10 or 15 minutes in length-no need to do a full "class" to get relief. there are also yoga videos specific to certain issues-it's a fantastic, free resource. Thanks so much! I've been living in flip flops this summer and I think it's really taking its toll.
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Post by crittsmom on Jul 26, 2017 20:00:10 GMT
I had heel pain so bad that I went to urgent care, my md appointment wasn't for a couple more weeks. He told me to buy inserts for my shoes with extra cushion on the heels. I found some nice ones at Target. I hardly ever go barefoot any more and have some kind of shoe on all of the time. I alternate between my walking shoes and crocs. I think always having shoes on, and I mean always has made the biggest difference. The pain has gotten a whole lot less, and I'm thinking about going to back to walking 5k's. Also during flare ups I took lots of motrin.
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Post by caspad on Jul 26, 2017 21:03:24 GMT
*sprout* have you tried Oofos flip flops? Great arch support and so comfy.
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Post by *sprout* on Jul 26, 2017 22:33:40 GMT
*sprout* have you tried Oofos flip flops? Great arch support and so comfy. I have not! Thanks for the recommendation! I'll definitely check them out!
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greatgatspea
Shy Member
Posts: 23
Sept 22, 2015 22:35:37 GMT
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Post by greatgatspea on Jul 26, 2017 22:46:28 GMT
I wear Fit Flops. I also purchased their shoes and boots. Expensive but the work.
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Post by twoboyzmom on Jul 26, 2017 23:04:18 GMT
I'm not a runner so that isn't part of the equation
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Nanner
Drama Llama
Posts: 5,969
Jun 25, 2014 23:13:23 GMT
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Post by Nanner on Jul 27, 2017 0:14:13 GMT
I have pf. I also have really high arches. I had custom orthotics made and that's the only thing that really helped.
Don't wear flats. My podiatrist told me that the only shoes I should be wearing without orthotics are wedges. I follow that advice completely, and I no longer have issues.
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Post by originalvanillabean on Jul 27, 2017 1:33:51 GMT
Yes. I had it for a couple months.
-wore a brace at night to keep foot flexed -ice bath for 2 minutes once a day (brutal but it really helped) -NEVER go barefoot -foam rolled my calves, shins, hamstrings and glutes (they said it would help, I was skeptical, it worked) -KT tape - yes! They would tape me up when I went in and it lasted 3-4 days. Yes it is waterproof. they way they taped me up was I was face down on a table, I would flex my foot and that is how they would tape it. I'm sure there are YT videos of how to do it, but I do think it helped
I work out a lot so I also got different shoes (Hoka One One) and it feels like walking on marshmallows - seriously awesome.
Best of luck to you - it hurts and you can't get very far if your feet hurt - I hope you get relief soon!
P.S. (ETA) - I went to Airrosti and I only had 2 sessions and I was good to go. Haven't had it since.
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GiantsFan
Prolific Pea
Posts: 8,294
Site Supporter
Jun 27, 2014 14:44:56 GMT
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Post by GiantsFan on Jul 27, 2017 4:01:36 GMT
I've been suffering with self-diagnosed PF for a while now. I was just thinking OK I'm turning 50 and getting old and I'll be hobbling around from now on.
After lots of Googling I tried KT tape, because I already had some that I bought DH that he never used. I watched a YT video and had relief almost immediately. It did stay on in the shower, but kind of freaked me out so I changed it every two days. It gets expensive though. Three strips for each foot!
Then I bought the nibby ball that you rub your foot on. It did nothing for me. I got the ice packs. No relief.
Then I got the PF compression foot sleeve (from Amazon). This helped almost as much as the KT tape.
I also bought a new pair of athletic shoes. Go to a real store and get measured! I've been wearing only athletic shoes, even to work.
Last Saturday I did one last bit of googling before I broke down to make a doctor appointment. Epsom Salt! I started soaking in Epsom Salt 2x per day. Just after 4 days my feet feel so much better. I'm going to try to not wear tape or the compression sleeve tomorrow and see how it goes.
Oh, I have also been doing foot and ankle stretches, not walking (I usually walk 4-5 miles per day), and got rid of all my shoes with no support.
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Post by mcscrapper on Jul 29, 2017 23:29:49 GMT
I have fixed my PF issue that has plagued my right foot for almost a year. I didn't cure it but I am a lot better.
I used an Addady roller on my foot, calf, and the muscles on my shin at least twice per day. I bought Protalus shoe inserts. I wear a CEP brand PF sock. I also did some myofascial release using the cupping technique every now and then. I took some anti-inflammatories and would also roll my foot on a frozen bottle of water when I could. I have bene religious about getting rid of the PF pain this week!
I am normally on my feet all day but was wearing good, properly fitting running shoes with good socks. I used to wear Danskos but found they were making my hips / pelvis sore. I never go barefoot in the house any more. When I am not working, I wear Birkenstock sandals. Luckily, I didn't pick up any extra shifts this week so I could focus on some recovery and I am like 85% pain free today.
I don't have to go back to work for five more days so I'm anticipating it being 100% GONE by then.
Don't give up, ladies!! Get persistent with the rolling and stretching and I pretty much guarantee you will have a lot of relief!!!
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Deleted
Posts: 0
May 18, 2024 21:31:38 GMT
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Post by Deleted on Jul 30, 2017 3:22:32 GMT
Yes. I had it for a couple months. -wore a brace at night to keep foot flexed -ice bath for 2 minutes once a day (brutal but it really helped) -NEVER go barefoot -foam rolled my calves, shins, hamstrings and glutes (they said it would help, I was skeptical, it worked) -KT tape - yes! They would tape me up when I went in and it lasted 3-4 days. Yes it is waterproof. they way they taped me up was I was face down on a table, I would flex my foot and that is how they would tape it. I'm sure there are YT videos of how to do it, but I do think it helped I work out a lot so I also got different shoes (Hoka One One) and it feels like walking on marshmallows - seriously awesome. Best of luck to you - it hurts and you can't get very far if your feet hurt - I hope you get relief soon! P.S. (ETA) - I went to Airrosti and I only had 2 sessions and I was good to go. Haven't had it since. THANK YOU for the Hoka One One mention! You may have just saved my bacon. I'm a nurse and work 13 hour shifts twice weekly with horrible foot/heel pain that's been bringing tears.
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zookeeper
Pearl Clutcher
Posts: 3,909
Aug 28, 2014 2:37:56 GMT
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Post by zookeeper on Jul 30, 2017 3:32:48 GMT
classic PF is worse when your feet hit the floor in the morning after sleeping all night-it's pretty excruciating, until you get going. This sounds like me. Interesting. I also have really high arches. My feet hurt every morning when I get out of bed. It goes away after 5-10 minutes.
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