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Plantar Fascia

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You will get lots of suggestions. Try them all until you find what works for you.

 

Short term - try freezing a water bottle and then rolling, while pressing down, your foot on the bottle. This both massages and ices the Plantar. Tape your foot every time you run, there are lots of Youtube videos on how to do this. Change shoes.

 

Long term - see a podiatrist, preferably one who specialises in sports. Try different brands and models of shoes to find what works for you. Since switching to Hoka's I have not had Planta in 18 months, a record for me.

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You'll get lots of suggestions because different things work for different people... it can be quite tricky

 

I wrote this a while ago which provides an overview of options. Unfortunately a break from running is often needed for a while

 

http://www.advancehealthcare.com.au/physiotherapy-and-back-pain-blog/physiotherapy-treatment-for-plantar-fasciitis-melbourne

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Thanks for your article Aidan and the link to the study. I started consistently doing calf raises at about the same time that I switched to Hokas, so it might be the calf raises rather than the Hoka's stopping the plantar. Cause and effect is always difficult to identify. I will be adding a towel to my calf raises as the study suggests.

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Cause is easy to identify.

Atrophy of the structure of the foot due to always being cocooned in a shoe.

 

Everyone has a recommended remedy. But suffice to say, a strong foot will banish it for good, a week foot could see you susceptible for life.

 

What worked for me was ditching the you beaut customised, waste of money, shipped from the US, piece of shit, orthotics, and going with a nice broad, flat Dunlop Volley. Got worse for 2 weeks, then boom ... gone

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If you've just got it you could probably get on top of it. A good podiatrist should get you sorted. Doesn't necessarily mean orthotics, but if you're on your feet all day then a pair of generic orthotics fro. The chemist wouldn't go astray.

 

Calf stretches and foot mobility excercises will probably be the answer. I don't think cessation of running all together is the answer either. Remember fatties that do nothing get this ALOT.

 

I'd you've had it for 18 months + and the rehab or cortisone pheasant fixed it then a release is a real possibility. Today it's done by keyhole and recovery is quick.

 

I had all sorts of issues with PF over the course of 18 months. Had release surgery around 3 months ago now. Was back riding in 6 weeks, swim in in 7 and just started running again.

 

PF is totally realised (the larger one of the 2 that run down the foot) so no plantar fasciitis anymore. It does through up some other things that need work with no PF but not insurmountable.

 

I've never been an advocate for surgery, but in this instance it has really worked out.

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Had an issue on and off for a bit with the right foot, gets worse with the more driving I do.... Not the hour stuck in Sydney peak crap but the longer country driving etc.

 

Anyway, it's been the best it's been in ages.

 

Have a mate that's a podiatrist with a sports background/ bent so had him do his thing, got temporary relief but wasn't the cure. Had shockwave therapy done to it, from the research I read seems to have about the same success rates as the cortisone drug shot without the risk of snapping it..... The shockwave helped greatly,immensely. Wouldn't say it cured it but chalk and cheese in terms of improvement. Went from not being able to walk in the morning first thing to just here and there pain. N=1.

 

I also thought about the shoes a lot, and have deconstructed the modern padding shoes and gone to the Nike frees which are bullshit comfortable and seem to be strengthening the feet as well. Doing a bit of walking on weekends and trying to extend that to weekdays but time isn't friendly there at the moment.

 

I'm also not running anymore by choice, have simply decided running is dumb unless you are a genetically gifted to it, ie small person, 50- 70kgs so no matter how much I love it, can't really comment in relation to that.

 

Two bobs.

Edited by Oompa Loompa
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I found massaging to warm them up every morning before walking. ie swing legs out of bed and rub each arch etc.

Also cushioned shoes. Started with Hokas then discovered Altras. Perfect for wide feet and large toes.

I was icing them, then was advised not to ice as the heat is better to prevent the small tears. Haven't looked back since.

 

Although the golden rules of 'gradual building' and consistency will allow anyone with any running style to become pretty good

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