Guest guest Posted December 10, 2008 Report Share Posted December 10, 2008 Lynn, I would recommend going to Winston-Salem or Greensboro and finding an ART (Active Release Technique) practitioner. Good luck, Cowell, MSc Crested Butte, CO Begin forwarded message: > > Date: December 9, 2008 4:59:56 PM MST > To: <Supertraining > > Subject: Re: Plantar Fascitis > Reply-To: Supertraining > > , your information is very much appreciated. I have seen my GP > doc and > followed his advice, to no avail. Taking impact out of aerobic > exercise has > not helped (the stationary bike even aggravates). I've had my head > in the > sand because I'm in a rural area and the professionals such as you > mention > are not easily accessible (though I'm sure a tennis ball is nearby). > I don't > want to end up shelved! I do love my exercise. Time to bite the > bullet I > guess. > > Lynn Worth > Sparta, N.C. USA > > On 12/9/08 1:59 PM, " deadliftdiva@... " <deadliftdiva@... > > > wrote: > > > Regarding your Achilles heel....oops. Small joke here <GRIN>. > Below are some > > suggestions, and let me preface this by saying you should ALWAYS > seriously > > consider taking it in to a good professional of the doctor type if > you have a > > lingering problem, ignoring it or trying to train through it may > put you on > > the shelf longer than you realize, an evulsion (blow off) of the > Achilles > > tendon off the bone is a surgical problem and would shelf you for > oh, perhaps > > a year? > > > > First of all, don't ignore the symptoms. Could be a few things in > there, not > > just the plantar fascia acting up. Compression of heel bone, > stress fracture > > or something may also be at the " foot " of the problem. > > > > If you can afford to do so, consider having this looked at by a > good sports > > doc who is versed in the foot issues. If not and you are trying to > do some > > self care - ice, a good massage therapist (again one who deals > with athletes > > would be best here) and a few stretches you can locate on line - > plus one > > other thing I can suggest. One exercise I have had people use for > this is to > > take a tennis ball and freeze it. (Yes, it's bad for the tennis > ball but good > > for you...). You will then on a reasonably hard floor put the ball > under your > > foot and roll it back and forth - from toes to heel. This can help > a bit on > > the rehab IF your plantar fascitis has not hit the critical point. > > > > There are varying intensities of this problem and I would suggest > if you are > > having lingering problems, perhaps a good MRI would be in order - > bone spurs, > > compression of the heel bone onto a major nerve, and several other > things > > could be at the base of this. If none of the home self care has > any good > > effect or relief, you really will have to take this in, just get a > good doctor > > and do the work. > > > > Plantar Fascitis can be a " FRAM " Thing...like the mechanic > says....you can pay > > him now, or pay him later.....! > > > > The Phantom > > aka Schaefer, CMT, competing powerlifter > > Denver, Colorado, USA > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 10, 2008 Report Share Posted December 10, 2008 11. If you're female, lay off the high heeled shoes! (if you are male and on them, I don't want to know about it...<GRIN>). The Phantom aka Schaefer, CMT, competing powerlifter Denver, Colorado, USA -------------- Original message -------------- General advice regarding this condition... 1. never walk barefoot, even at home. 2. use orthotics or something with better arch support than what comes with standard shoes and sneakers. 3. always stretch the foot prior to getting out of bed, getting up from being seated for long periods of time, etc. (fascia shortens without weight, and when you get up and stand on it, it can cause excessive stress, perpetuating the problem). 4. stretch the heck out of the calf muscles, since those muscles have attachments to the plantar fascia and can cause excessive stress. 5. massage therapy to the calf and foot region. 6. ice baths may help, especially when inflammed. soak bottom of foot in tub of ice and water until it goes numb, repeat every couple hours. 7. use a tennis ball or foot massage device to keep the fascia loose. 8. a night guard can be helpul to keep the foot in a neutral position and prevent tightening of the fascia at night. 9. avoid excessive stress, like running or standing long periods of time, until you can get this under control. 10. don't expect things to get better overnight. it may take months. Good luck, Buddy > , your information is very much appreciated. I have seen my GP doc > and > followed his advice, to no avail. Taking impact out of aerobic exercise has > not helped (the stationary bike even aggravates). I've had my head in the > sand because I'm in a rural area and the professionals such as you mention > are not easily accessible (though I'm sure a tennis ball is nearby). I > don't > want to end up shelved! I do love my exercise. Time to bite the bullet I > guess. > > Lynn Worth > Sparta, N.C. USA > > On 12/9/08 1:59 PM, " deadliftdiva@... <deadliftdiva%40comcast.net> " > <deadliftdiva@... <deadliftdiva%40comcast.net>> > wrote: > > > Regarding your Achilles heel....oops. Small joke here <GRIN>. Below are > some > > suggestions, and let me preface this by saying you should ALWAYS > seriously > > consider taking it in to a good professional of the doctor type if you > have a > > lingering problem, ignoring it or trying to train through it may put you > on > > the shelf longer than you realize, an evulsion (blow off) of the Achilles > > tendon off the bone is a surgical problem and would shelf you for oh, > perhaps > > a year? > > > > First of all, don't ignore the symptoms. Could be a few things in there, > not > > just the plantar fascia acting up. Compression of heel bone, stress > fracture > > or something may also be at the " foot " of the problem. > > > > If you can afford to do so, consider having this looked at by a good > sports > > doc who is versed in the foot issues. If not and you are trying to do > some > > self care - ice, a good massage therapist (again one who deals with > athletes > > would be best here) and a few stretches you can locate on line - plus one > > other thing I can suggest. One exercise I have had people use for this is > to > > take a tennis ball and freeze it. (Yes, it's bad for the tennis ball but > good > > for you...). You will then on a reasonably hard floor put the ball under > your > > foot and roll it back and forth - from toes to heel. This can help a bit > on > > the rehab IF your plantar fascitis has not hit the critical point. > > > > There are varying intensities of this problem and I would suggest if you > are > > having lingering problems, perhaps a good MRI would be in order - bone > spurs, > > compression of the heel bone onto a major nerve, and several other things > > could be at the base of this. If none of the home self care has any good > > effect or relief, you really will have to take this in, just get a good > doctor > > and do the work. > > > > Plantar Fascitis can be a " FRAM " Thing...like the mechanic says....you > can pay > > him now, or pay him later.....! > > > > The Phantom > > aka Schaefer, CMT, competing powerlifter > > Denver, Colorado, USA > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 10, 2008 Report Share Posted December 10, 2008 Thanks so much to all of you. It is a ray of light to think I might even run again at some point. So now my foot is in a tub of ice water (eeeee). I had read about the night splints online but had no idea whether they were effective. I have never heard of ART but will certainly look it up after work. And I see quite a few other things in your e-mails I have not tried, but will. Should the golf ball or tennis ball massages be daily? Twice or more? More is better? Does it help to continue these things (ice and massage) after the PF eases off? Haha, , I am female but I've never liked high heels. Much prefer hiking boots, river shoes, sneakers and the like. My cousin, a runner, told me this summer to ditch the cheap flip flops. Lynn Worth Sparta, NC USA On 12/10/08 12:52 PM, " deadliftdiva@... " wrote: > 11. If you're female, lay off the high heeled shoes! (if you are male and on > them, I don't want to know about it...<GRIN>). > > The Phantom > aka Schaefer, CMT, competing powerlifter > Denver, Colorado, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 10, 2008 Report Share Posted December 10, 2008 I have had some great success with the Graston technique. If all else fails, i would definitely look into it. s Kansas City USA > Regarding your Achilles heel....oops. Small joke here <GRIN>. Below are some > suggestions, and let me preface this by saying you should ALWAYS seriously > consider taking it in to a good professional of the doctor type if you have a > lingering problem, ignoring i t or trying to train through it may put you on > the shelf longer than you realize, an evulsion (blow off) of the Achilles > tendon off the bone is a surgical problem and would shelf you for oh, perhaps > a year? > > First of all, don't ignore the symptoms. Could be a few things in there, not > just the plantar fascia acting up. Compression of heel bone, stress fracture > or something may also be at the " foot " of the problem. > > If you can afford to do so, consider having this looked at by a good sports > doc who is versed in the foot issues. If not and you are trying to do some > self care - ice, a good massage therapist (again one who deals with athletes > would be best here) and a few stretches you can locate on line - plus one > other thing I can suggest. One exercise I have had people use for this is to > take a tennis ball and freeze it. (Yes, it's bad for the tennis ball but good > for you...). You will then on a reasonably hard floor put the ball under your > foot and roll it back and forth - from toes to heel. This can help a bit on > the rehab IF your plantar fascitis has not hit the critical point. > > There are varying intensities of this problem and I would suggest if you are > having lingering problems, perhaps a good MRI would be in order - bone spurs, > compression of the heel bone onto a major nerve, and several other things > could be at the base of this. If none of the home self=2 0care has any good > effect or relief, you really will have to take this in, just get a good doctor > and do the work. > > Plantar Fascitis can be a " FRAM " Thing...like the mechanic says....you can pay > him now, or pay him later.....! > > The Phantom > aka Schaefer, CMT, competing powerlifter > Denver, Colorado, USA > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 10, 2008 Report Share Posted December 10, 2008 I have successfully treated a number of plantar fascitis cases using orthotics purchased from the following web sites. My wife suffered such for 18 months and actually was the one who found both site. She has used both and feels that Walk Fit is the best. But have had several patients who preferred the orthotics from Barefoot Science. The two links are: Barefoot Science US - Home <http://www.barefootscience.com/usa/> & Walk Fit Orthotics - As Seen on TV <http://www.mywalkfit.com/> I have patients do all of what has been mentioned. Then, to avoid repeats, I have patients perform maximum reps of calf raises and that seems to work also. Dr J , MSc, DC Whangarei, NEW ZEALAND deadliftdiva@... wrote: > > 11. If you're female, lay off the high heeled shoes! (if you are male > and on them, I don't want to know about it...<GRIN>). > > The Phantom > aka Schaefer, CMT, competing powerlifter > Denver, Colorado, USA > > -------------- Original message -------------- > From: " Buddy A. Touchinsky, D.C. " <dr.touchinsky@... > <mailto:dr.touchinsky%40gmail.com>> > General advice regarding this condition... > > 1. never walk barefoot, even at home. > 2. use orthotics or something with better arch support than what comes > with > standard shoes and sneakers. > 3. always stretch the foot prior to getting out of bed, getting up from > being seated for long periods of time, etc. (fascia shortens without > weight, > and when you get up and stand on it, it can cause excessive stress, > perpetuating the problem). > 4. stretch the heck out of the calf muscles, since those muscles have > attachments to the plantar fascia and can cause excessive stress. > 5. massage therapy to the calf and foot region. > 6. ice baths may help, especially when inflammed. soak bottom of foot in > tub of ice and water until it goes numb, repeat every couple hours. > 7. use a tennis ball or foot massage device to keep the fascia loose. > 8. a night guard can be helpul to keep the foot in a neutral position and > prevent tightening of the fascia at night. > 9. avoid excessive stress, like running or standing long periods of time, > until you can get this under control. > 10. don't expect things to get better overnight. it may take months. > > Good luck, > > Buddy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 11, 2008 Report Share Posted December 11, 2008 Lynn, I just received this the other day and it sounds promising if you can find someone to do the treatment that is familiar with it. http://www.healthcentral.com/chronic-pain/news-277609-98.html?ic=6026 " Researchers have found that combining an ultrasound technique with a steroid injection is 95-percent effective at relieving pain associated with the common foot problem known as plantar fasciitis. According to a press release from the Radiological Society of North America, researchers employed ultrasound technology to guide them as they used a needle to repeatedly punctured the site where the patient felt the foot pain. Patients were then given a steroid injection in the site. Investigators found that after the 15-minute procedure, symptoms disappeared for 42 of the study's 44 patients within three weeks. Read full story > " You have received lots of good advice, but PF can take a long time to heal. I have had it several times myself, twice while wearing orthotics! I also coached a female who had it for two years before it went away. Good luck. Bob Dannegger Raleigh, NC > > > Regarding your Achilles heel....oops. Small joke here <GRIN>. Below are some > > suggestions, and let me preface this by saying you should ALWAYS seriously > > consider taking it in to a good professional of the doctor type if you have a > > lingering problem, ignoring it or trying to train through it may put you on > > the shelf longer than you realize, an evulsion (blow off) of the Achilles > > tendon off the bone is a surgical problem and would shelf you for oh, perhaps > > a year? > > > > First of all, don't ignore the symptoms. Could be a few things in there, not > > just the plantar fascia acting up. Compression of heel bone, stress fracture > > or something may also be at the " foot " of the problem. > > > > If you can afford to do so, consider having this looked at by a good sports > > doc who is versed in the foot issues. If not and you are trying to do some > > self care - ice, a good massage therapist (again one who deals with athletes > > would be best here) and a few stretches you can locate on line - plus one > > other thing I can suggest. One exercise I have had people use for this is to > > take a tennis ball and freeze it. (Yes, it's bad for the tennis ball but good > > for you...). You will then on a reasonably hard floor put the ball under your > > foot and roll it back and forth - from toes to heel. This can help a bit on > > the rehab IF your plantar fascitis has not hit the critical point. > > > > There are varying intensities of this problem and I would suggest if you are > > having lingering problems, perhaps a good MRI would be in order - bone spurs, > > compression of the heel bone onto a major nerve, and several other things > > could be at the base of this. If none of the home self care has any good > > effect or relief, you really will have to take this in, just get a good doctor > > and do the work. > > > > Plantar Fascitis can be a " FRAM " Thing...like the mechanic says....you can pay > > him now, or pay him later.....! > > > > The Phantom > > aka Schaefer, CMT, competing powerlifter > > Denver, Colorado, USA > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 11, 2008 Report Share Posted December 11, 2008 Lynn, The injection of a corticosteroid(anti-inflammatory) is certainly an option for temporary pain relief. The ultrasound(heat) will help the soft tissues be more pliable because thixotropy(the tendency of a solid to transfer to more of a gel when heat or fricton is applied). Still this is only a temporary relief, usually. Cumulative trauma disorders, such as yours, typically aren't treated effectively with these types of treatments, and the corticosterioids can actually weaken the tissue if given to often. When you have microtrauma to an area, over time the body lays down collagen(type 3) or " scar tissue " . when this happens, adhesions or " knots " can form. These adhesions are typically much stronger than the fascia of the foot....so while the pain may appear to be in the same spot, it is actually healing, and then tearing above or below, then healing, tearing above and below.........etc.....until it becomes chronic. Something like Graston or ART or a similar myofascial release technique. Here again, just a thought s Kansas City, USA > Lynn, I just received this the other day and it sounds promising if > you can find someone to do the treatment that is familiar with it. > > http://www.healthce ntral.com/ chronic-pain/ news-277609- 98.html?ic= 6026 > > " Researchers have found that combining an ultrasound technique with a > steroid injection is 95-percent effective at relieving pain associated > with the common foot problem known as plantar fasciitis. According to > a press release from the Radiological Society of North America, > researchers employed ultrasound technology to guide them as they used > a needle to repeatedly punctured the site where the patient felt the > foot pain. Patients were then given a steroid injection in the site. > Investigators found that after the 15-minute procedure, symptoms > disappeared for 42 of the study's 44 patients within three weeks. > Read full story > " > > You have received lots of good advice, but PF can take a long time to > heal. I have had it several times myself, twice while wearing > orthotics! I also coached a female who had it for two years before it > went away. Good luck. > > Bob Dannegger > Raleigh, NC > > >> >>> Regarding your Achilles heel....oops. Small joke here <GRIN>. > Below are some >>> suggestions, and let me preface this by saying you should ALWAYS > seriously >>> consider taking it in to a good professional of the doctor type if > you have a >>> lingering problem, ignoring it or trying to train through it may > put you on >>> the shelf longer than you realize, an evulsion (blow off) of the > Achilles >>> tendon off the bone is a surgical problem and would shelf you for > oh, perhaps >>> a year? >>> >>> First of all, don't ignore the symptoms. Could be a few things in > there, not >>> just the plantar fascia acting up. Compression of heel bone, > stress fracture >>> or something may also be at the " foot " of the problem. >>> >>> If you can afford to do so, consider having this looked at by a > good sports >>> doc who is versed in the foot issues. If not and you are trying > to do some >>> self care - ice, a good massage therapist (again one who deals > with athletes >>> would be best here) and a few stretches you can locate on line - > plus one >>> other thing I can suggest. One exercise I have had people use for > this is to >>> take a tennis ball and freeze it. (Yes, it's bad for the tennis > ball but good >>> for you...). You will then on a reasonably hard floor put the > ball under your >>> foot and roll it back and forth - from toes to heel. This can > help a bit on >>> the rehab IF your plantar fascitis has not hit the critical point. >>> >>> There are varying intensities of this problem and I would suggest > if you are >>> having lingering problems, perhaps a good MRI would be in order - > bone spurs, >>> compression of the heel bone onto a major nerve, and several other > things >>> could be at the base of this. If none of the home self care has > any good >>> effect or relief, you really will have to take this in, just get a > good doctor >>> and do the work. >>> >>> Plantar Fascitis can be a " FRAM " Thing...like the mechanic > says....you can pay >>> him now, or pay him later.....! >>> >>> The Phantom >>> aka Schaefer, CMT, competing powerlifter >>> Denver, Colorado, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 11, 2008 Report Share Posted December 11, 2008 I had a nasty case of plantar fascitis from doing seated calves raises using a barbell across the knees and going up in weight far too fast. It will be remembered that seated calves work emphasizes the soleus over the gastrocs. Fortunately I had purchased a copy of Clair Davies' The Trigger Point Therapy Workbook (2nd edition), a sort of do-it-yourself workbook. That book identified plantar fascitis as referred pain from soleus trigger points. Sure enough, once those points were worked a bit relief began to settle in. Being an amateur in need of more profound relief, an appointment with my Active Release Therapist, Dr. Chris Sellars, resulted in a far more thorough therapeutic session. I'd had the problem going on a painful month before identifying its cause - the extreme pain brought understanding of why torturers beat the soles of feet. Most remarkable, however, was almost total relief in one less than thirty minute session with Dr Chris. ART is also great for cuff and shoulder problems, saving many an athlete from needless surgery ending a career. best Ken O'Neill Austin, Tejas - Live Music Capital of the World > > I have successfully treated a number of plantar fascitis cases using > orthotics purchased from the following web sites. My wife suffered such > for 18 months and actually was the one who found both site. She has > used both and feels that Walk Fit is the best. But have had several > patients who preferred the orthotics from Barefoot Science. The two > links are: > > Barefoot Science US - Home <http://www.barefootscience.com/usa/> & > Walk Fit Orthotics - As Seen on TV <http://www.mywalkfit.com/> > > I have patients do all of what has been mentioned. Then, to avoid > repeats, I have patients perform maximum reps of calf raises and that > seems to work also. > > Dr J , MSc, DC > Whangarei, NEW ZEALAND > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 12, 2008 Report Share Posted December 12, 2008 Good points, Ken - and often athletes are driven to try to " help themselves " in a vacuum of appropriate helpers... I haven't seen that manual but I'm going to go have a look at it - if it's written more to a layman's perspective, it would be a better choice for most than my favorite, Travell and Simons' " Myofascial Pain and Dysfunction, The Trigger Point Manual " - two expensive but worth gold bullion volumes I refer to when a mystery arrives over here! You need an excellent understanding of medical terminology and anatomy to use this successfully. It is also no accident my suggestion of using a frozen tennis ball and playing " catch " back and forth, heel and toes, also works the soleus. In addition, the insertion of the soleus can cause the fibula to do some aggravating things like pop out of place without much provocation, helping to confuse the process of discovery and treatment by causing some odd calf pains, ankle pains and sometimes knee pain as well. Good help is darned difficult to find as the original poster has commented - and so we offer some " home remedies " to at least see if this can help the person and keep them moving...sigh. ART I've seen some mixed results with, you do have to be careful to have both sides seen, not just one - otherwise there can be some surprisingly uneven muscle strengths after a treatment. E.G. one bench presser found his shoulder felt good on the injured side, went out, benched, and promptly destroyed his shoulder....as the other side was very tight, the ART side very loose, and this did not yield good results for him personally! The experience with athletes in particular is important when finding your helpers in medicine, if their answer is " take this and don't do that any more " this is hardly likely to inspire compliance... Ask around your gym and friends/family who work out, this may get you more speedily seen by someone who may be more understanding that you do not wish to " sit down " for good! If you do seek help from CAM or conventional medical helpers, please be sure to be forthright about your workouts, your intentions, and what you plan to do for workouts. I always want to know what my clients did, and plan to do - and whether realistically they will ice, stretch, or perform the suggested rehab exercises....or if they are merely " blowing smoke " on such plans.... the help you give your medical help can make the difference between a good recovery and well, finding yourself looking a surgeon in the eye on some problems! The Phantom aka Schaefer, CMT, competing powerlifter Denver, Colorado, USA -------------- Original message -------------- I had a nasty case of plantar fascitis from doing seated calves raises using a barbell across the knees and going up in weight far too fast. It will be remembered that seated calves work emphasizes the soleus over the gastrocs. Fortunately I had purchased a copy of Clair Davies' The Trigger Point Therapy Workbook (2nd edition), a sort of do-it-yourself workbook. That book identified plantar fascitis as referred pain from soleus trigger points. Sure enough, once those points were worked a bit relief began to settle in. Being an amateur in need of more profound relief, an appointment with my Active Release Therapist, Dr. Chris Sellars, resulted in a far more thorough therapeutic session. I'd had the problem going on a painful month before identifying its cause - the extreme pain brought understanding of why torturers beat the soles of feet. Most remarkable, however, was almost total relief in one less than thirty minute session with Dr Chris. ART is also great for cuff and shoulder problems, saving many an athlete from needless surgery ending a career. best Ken O'Neill Austin, Tejas - Live Music Capital of the World > > I have successfully treated a number of plantar fascitis cases using > orthotics purchased from the following web sites. My wife suffered such > for 18 months and actually was the one who found both site. She has > used both and feels that Walk Fit is the best. But have had several > patients who preferred the orthotics from Barefoot Science. The two > links are: > > Barefoot Science US - Home <http://www.barefootscience.com/usa/> & > Walk Fit Orthotics - As Seen on TV <http://www.mywalkfit.com/> > > I have patients do all of what has been mentioned. Then, to avoid > repeats, I have patients perform maximum reps of calf raises and that > seems to work also. > > Dr J , MSc, DC > Whangarei, NEW ZEALAND > Quote Link to comment Share on other sites More sharing options...
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