Plantar Fasciitis

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I am a 26 year old long distance runner and have had PF in both feet. I am sharing my story in hopes that it helps someone because I understand how debilitating this problem is.

When I first had symptoms, I was running about 120 miles per week. Within a week of my first symptoms, I was in so much pain in one foot that I could hardly walk. I didn't know how to treat it, and gave up running for more than 1 year while waiting for it to heal. During this period of time, I ran very little and intermittently and still experienced a great amount of pain; although, I was able to run short distances. I used a combination of heel cups and inserts (together) in my running shoes. For the shoes I wore during the day, I used the same heel cup and insert combination – with Sketcher ShapeUps. The ShapeUps truly made a difference by reducing my pain level throughout the day but I could not run in them.

The second time I got PF (other foot), is when I discovered what techniques had the ability to quickly cure it. I am still recovering from PF in my other foot but I am able to run long distance on it. From my first symptoms to the time I was able to run long distances without any pain, about two weeks elapsed. I wish I knew what I know now a year and a half ago during my first encounter with PF.

Here’s how I recovered so quickly:

(1) For me, the key was keeping the plantar fascia stretched out, and ensuring that it healed that way. A good way for me to get it stretched out was to walk a mile or so on it until it the fascia was warm and stretched out – as we all know, the pain lessens after you’ve stretched it out.

(2) After walking, I immediately iced it for about five minutes, alternated with hot water, and iced again for another five minutes. The ice is painful because it is so cold but the result is far and beyond worth the pain. Try to keep the ice on as long as you can, up to five minutes each interval (I used a bucket of water and ice). This stimulates the blood flow and reduces the inflammation caused by walking (reduced blood flow inhibits the fascia’s ability to heal). The result is that you've stretched out the fascia, killed the inflammation, bound all the loose damaged fibers together with the ice, and stimulated blood into the area to rid the tissue of toxins and speed healing. This ice procedure alone makes a DRAMATIC difference - I can assure you the pain from the ice is well worth it, but be prepared for the pain and do your best to stick with it.

(3) Next, I use a topical comfrey containing salve called “Kuumba Made Repetitive Stress Relief.” It has a yellow label and you can buy it direct from the manufacturer's website. I find that it isn’t widely available in health food stores and it absolutely cannot be found in typical pharmacy markets or supermarkets – its very specialty. The comfrey in this product is very effective in reducing inflammation and aiding in tissue repair. I apply it liberally to the area where I have the pain. I let it sit for an hour or wrap it up with saran/cling wrap and non sticky sports wrap to hold everything in place so I can move around without making a mess. I like to leave it on overnight as well because this makes a big difference in being pain free in the mornings. Overall, this product along with icing made the critical difference in healing and recovery for me. If you choose to not follow the next step, you must at least try the ones above.

(4) Finally, I use the time released 1000 mg vitamin C after walking and icing. Vitamin C helps repair damaged tissue and is too a powerful anti-inflammatory.

This might not work for everyone, but it worked for me and I truly believe that for me, this was a very safe cure that required no surgery and allowed me to get back to the activities I love while experiencing a very minimal amount of discomfort. The pain is nearly nonexistent today.

Good luck and best wishes!

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This sounds like something I need to try. Since aug. I have had foot pain, heel in particular, with not much help from drs. Because of the pain in my heel I walk differently which throws you off and more pain is now in the top of foot. I am a walker and the quality of my life has changed because of my foot hurting so much.

Thank you for sharing some great tips.

Stretching indeed is something that has helped my chronic plantar fasciitis tremendously. Calf stretching is also something that should be incorporated into any treatment protocol for PF, as it has proven its efficacy in randomized trials in a study. Here is a guide on plantar fasciitis that has also been very comprehensive and informational.

I would always recommend taping the foot. As soon as I started taping my foot, it made a huge difference in my recovery. I could feel the support it gave. I first did cold therapy for a good week to ensure all the inflammation had come down, as I suffered for a good 8 months before I actually decided to do something about it. Then I focused on a treatment called the BFST (blood flow stimulation therapy). I did that treatment 3-4 times a day, one cold treatment a day after work, and taped it....and i was healed in a month and a half. No more limping and it has never come back. I didn't do any stretching of any kind in order to avoid the risk of further injury. There is a very fine line when stretching the fascia and you have to be so careful to not over do it. Over stretching is what typically causes plantar fasciitis in the first place. So my advice is that if you are stretching, to just be careful and listen to your body. Don't over stretch it. When it hurts, stop. I'd recommend my treatment regime to everybody and anybody as it did wonders for me. I try to tell everyone about it. Here's more info on plantar fasciitis and the treatment I used to heal it. Great testimonials on the website too.

http://kingbrand.com/Plantar_Foot_Treatment.php?REF=46PV107.252

http://kingbrand.com/Testimonials.php?REF=46PV145.252

Wishing everyone the best.

I have been suffering on and off from PF for years and have tried practically every insole. What I realized is that sometimes I was wearing the shoes with insoles and sometimes I would need to look nicer and wear dress shoes. What was happening is my arch would almost heal, then re-tear in the same places when I would walk barefoot out of bed or temporarily wear dress shoes and flats. I was lucky enough to get to try a prototype of this new minimalist orthotic. I put it into my dress shoes and slippers and walking shoes and my feet feel good! I highly recommend if this is your issue like me! Help support them in their kickstarter https://www.kickstarter.com/projects/1448625616/soul-insole-shoe-bu...

Similar technique as mine, thanks for sharing.  It's also good to do exercises to strengthen the muscles in your feet and prevent it from happening again.  here's a good resource  http://www.soulinsole.com/4-easy-steps-to-heal-prevent-plantar-fasc...

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