It's been no secret on here that I have had a few health issues this past year. Blood clots in left calf, Thyroid Cancer, and now PF...Plantar Fasciitis. Here is a brief description of PF:
Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.
Causes, incidence, and risk factors
Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult.
You are more likely to get plantar fasciitis if you have:
- Foot arch problems (both flat feet and high arches)
- Long-distance running, especially running downhill or on uneven surfaces
- Sudden weight gain or obesity
- Tight Achilles tendon (the tendon connecting the calf muscles to the heel)
- Shoes with poor arch support or soft soles
Plantar fasciitis is seen in both men and women. However, it most often affects active men ages 40 - 70. It is one of the most common orthopedic complaints relating to the foot.
Plantar fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. On x-ray, heel spurs are seen in people with and without plantar fasciitis.
Symptoms
The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.
The pain is usually worse:
- In the morning when you take your first steps
- After standing or sitting for a while
- When climbing stairs
- After intense activity
The pain may develop slowly over time, or suddenly after intense activity.
Signs and tests
The health care provider will perform a physical exam. This may show:
- Tenderness on the bottom of your foot
- Flat feet or high arches
- Mild foot swelling or redness
- Stiffness or tightness of the arch in the bottom of your foot.
X-rays may be taken to rule out other problems.(Source PubMed Health)
There is lots of information out there for you to learn more of this condition. If you ever start having any of the symptoms please act on it immediately. It wont go away. There are lots of things that help with this condition but calling your doctor early on is important. Some cases are so bad that it could lead to surgery. Although I hear that is the worst case. I want to share with you the things that I have done to deal with this. It's not been easy but it helps. It's not going to go away over night either. It can be 4 weeks to months even a couple years before you feel better from this. I have personally been dealing with this for about 4 months. I did go to my family doctor who then referred me to a Podiatrist. I did the cortisone shot, which relieved a lot of my pain but for only a couple days. He fitted me for orthotics and had me do physical therapy for about 7 weeks. My podiatrist said that I could continue to run until I couldn't stand the pain. Actually it's a little tender when I run but not too bad. Here are some of the things that I have done to help make this PF a little more bearable.
1. Stretch...A LOT through out the day but especially in morning before you get out of bed, and before and after a run.
2. Ice several times a day especially after a run or workout
3. Taping my foot before a run or if I'm going to be on it all day
4. Rest as much as you can
5. I use the boot regularly especially while watching tv
6. The Strassburg Sock at night while sleeping
7. Advil and an inflammatory
8. Massage your foot, Achilles area, your calves
9. Foot exercises to help strengthen your foot and ankle. Some that I do are writing the alphabet with your foot, placing a hand towel on the floor and squinching your toes to pick it up, gentle calf raises, and standing on one foot to balance.
10. Getting fitted for orthotics
7. Advil and an inflammatory
8. Massage your foot, Achilles area, your calves
9. Foot exercises to help strengthen your foot and ankle. Some that I do are writing the alphabet with your foot, placing a hand towel on the floor and squinching your toes to pick it up, gentle calf raises, and standing on one foot to balance.
10. Getting fitted for orthotics
Just a few other things I do for my comfort is I try to not walk barefoot unless its in the house on my carpet. I try to wear my tennis shoes with my orthotics the biggest part of the day and I don't wear flip flops unless its SuperFeet the no flip flop flip flops. But mostly I just wear my tennis shoes.
Yes, I do all these pretty much everyday several times a day. It's like having a part time job!! Seriously! I think most of all it's just annoying. I am in the middle of training for my first half marathon and so far other than just a little soreness while running, its not that bad. I probably will take some time off from running after the half though. Give it complete rest. Maybe. I know my PF isn't as intense as what some may have and I'm thankful for that. But, nonetheless, it's been a long annoying battle especially with me trying to train for this half.
Have any of you ever dealt with PF or any other foot pain? If so, what were some of the things you did that helped you get through?
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