I've been doing a lot of speed-walking the past couple of years, which is great. But I've recently developed plantar faciitis in my right heel, for the first time in my life. And I can't seem to get it healed up. Any advice?
Plantar faciitis
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My mom has PF really bad. I have it but not quite as bad. She has special shoe inserts from the podiatrist, and she never goes barefoot. We both have very high arches, like high enough for a small critter to nestle under the sole of my foot :/ One stretch that helps me feel less wretched is:
first thing in the morning, with your foot at a normal 90 degree angle to your calf, pull all your toes up and hold the stretch for like 30 seconds.
ETA: some schools of thought say a major arch support is helpful. Others say that a lower arch that lets your foot strengthen itself is better. My mom likes a really high arched insert, but I prefer a lower arch. I got fitted for cross-trainer sneakers at the running store, and it was soooo worth paying a little more to have comfy shoes to walk/work out in. I also got some VFF barefoot shoes to help build up the strength in my arches
first thing in the morning, with your foot at a normal 90 degree angle to your calf, pull all your toes up and hold the stretch for like 30 seconds.
ETA: some schools of thought say a major arch support is helpful. Others say that a lower arch that lets your foot strengthen itself is better. My mom likes a really high arched insert, but I prefer a lower arch. I got fitted for cross-trainer sneakers at the running store, and it was soooo worth paying a little more to have comfy shoes to walk/work out in. I also got some VFF barefoot shoes to help build up the strength in my arches
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Thanks much, everyone! I am indeed going to see a doctor in about 10 days.
Ironically, I do not have high arches. My feet are as flat as a sheet of paper.
Ironically, I do not have high arches. My feet are as flat as a sheet of paper.
Oooh, I get this sometimes. Mine never gets better without wearing a splint/brace kind of thing until the pain dies down (several days). I had it months one time because I tried not 'resting' it that way.
I got mine from the web, and it was cheap. I'm sure the doc has something, too, of course. Good luck! That hurts!
I got mine from the web, and it was cheap. I'm sure the doc has something, too, of course. Good luck! That hurts!
The newer rocking shoes (MBT's and Avia itones) have worked really well for me. I think just about every shoe company out there is selling these right now, but I've heard neg reviews on most of the others. I own both of these and they are comparable in performance, but the Avia's run at about 1/3 the cost.
But, I have really high arches so they might not work as well for someone with flatter feet.
But, I have really high arches so they might not work as well for someone with flatter feet.
I can sympathise. It's a pain in the, er, foot. I've had it three times, and each time it went on months. Resting up completely helps, as does getting the right type of footwear. Figure out if you're over- or underpronated, and get appropriate running shoes.
And see a doc, obviously. (Not that I did, but I'm an idiot.)
Thanks for the latest tips. I think I'm going to call a doctor tomorrow and try to get in this week. It's a drag to not be able to walk.
This may sound strange, but this site recommends finding a gravel surface and walking on it with your socks on for 10 minutes:
http://www.chirunning.com/shop/pages.php?id=352&pageid=18
http://chirunning.com/blogs/danny/2010/04/13/plantar-fasciitis-prevention-and-cure/
I'm a runner and swear by the Chi Running/Chi Walking technique, so that's why I checked this site first. When you speed-walk, does your heel hit the ground first? If so, that may be part of the problem. When you're all healed up and ready to walk again, try shortening your stride and landing mid-foot (the barefoot shoes Kitty Pryde mentioned are excellent for improving your form).
http://www.chirunning.com/shop/pages.php?id=352&pageid=18
http://chirunning.com/blogs/danny/2010/04/13/plantar-fasciitis-prevention-and-cure/
I'm a runner and swear by the Chi Running/Chi Walking technique, so that's why I checked this site first. When you speed-walk, does your heel hit the ground first? If so, that may be part of the problem. When you're all healed up and ready to walk again, try shortening your stride and landing mid-foot (the barefoot shoes Kitty Pryde mentioned are excellent for improving your form).
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I used to have terrible foot pain in the mornings, could barely walk. I never had it diagnosed.
When I started sleeping on a warm water bed, the pain left and never returned.
Today I'm fine and dandy.
Weird.
When I started sleeping on a warm water bed, the pain left and never returned.
Today I'm fine and dandy.
Weird.
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Got in my right foot, too... along with bone spurs and tendinitis (that spelling doesn't look right at all, but that's what the spellchecker picked for me!) One of the things that helps me when it's really throbbing is to get a bottle of water, freeze it, and roll it under my foot from toes to heel and back. You'll think you're gonna die, but it really helps. A rolling pin does a great job, too, if you don't like the icy cold - of course, that's the end of the rolling pin for pie dough, so don't use mama's favorite one. Ol' Boy cut me a thick dowel rod - about a foot long - and I use that just to keep it happy. Aleve (or the generic Naproxin Sodium) is essential. Good luck.
Excellent! Thanks. I'll let you know what my doctor says about all this. I like that frozen bottle of water idea a lot!
But what about heat? Should I combine ice with heat?
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My doc didn't mention 'heat', as in heating pad type heat. He did suggest soaking my feet in epsom salts solution - but, come to think of it, that was after my ingrown nail surgery. He gave me a long rubber-band kind of exercise thing, too - helps with those morning stretches, gives resistance to work against.
This is the kind of splint I used:
http://www.bannertherapy.com/Produc...lantar-fasciitis-daytime-splint&number=17-158
It's something you can use during the day, too. I had to do something during the day or it just wasn't going away.
There are night splints that pull up your toes, too. I didn't have to try that, but I did sports-tape that arch at night.
http://www.bannertherapy.com/Produc...lantar-fasciitis-daytime-splint&number=17-158
It's something you can use during the day, too. I had to do something during the day or it just wasn't going away.
There are night splints that pull up your toes, too. I didn't have to try that, but I did sports-tape that arch at night.
Well, I went to the doctor today, and as it turns out I don't have plantar faciitis after all! I have Achilles tendinitis.
Ha!
So much for self-diagnosing.
Ha!
So much for self-diagnosing.
So what does one do for that?
I do a lot of walking and sometimes my feet hurt but all I do is soak them in warm water.
I get it ranging from severe to non-existent. When it's really bad I can't believe it will ever go away. Then one day, it's gone. I too have flat feet.
I usually suffer when I wear shoes I like rather than shoes that are good for me. (-;
Lots of stretching. And a boot at night that keeps my foot flexed in the up position. Let's hope it works!
s
mine too...size 12 and flat as paper. i was told flat feet is common in natives...one of the traits i received from my grandmother. (-;
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