Any ideas on how to get rid of painful Plantar Fasciitis
I’ll get a rehab program for you within the next 5 hours Coach if no one else can help you in the mean-time, (sorry just up to my eyes at the minute 
).
Heres a few things for you on planatar fasciitis Coach - hope it is some help.
Its an overuse of the attachment of plantar fascia to calcaneus, which is essentially a fanned shaped fascia that spreads from a narrow point on the heel of the foot to the base of the toes, supporting the longitudinal arch. This is important in sprinting obviously. There is some crazy stat like 15% or 10% of all injures are PF!
Any activity that causes maximal plantarflexion of ankle and simulataneous dorsiflexion of metatarsophalangeal joints will stress it.
Causes – most common running, especially if the person has increased volume recently or put on weight or been out of action for a bit. New footwear or uneven ground can cause it too. Fallen arches, tight Achilles,
Pain worse as you rise and walk in the morning but eases as it loosens out throughout the day, but will get painful as you rest again. The pain is usually at the calcaneus because this is where it’s thinnest.
It can take a long while to clear up and can be fine for a few days and come back once you resume training.
Aims of immediate rehab –
Avoid Aggravting it - so rest and avoid activity that causes maximal dorsiflexion
Modailities - can use cryotherapy, but be careful of bony structures
Rehab -
Gnetle stretching of the Gastroc and soleus along with careful strehcing of the Plantar Fascia
Some people recommend the use of a gel heel cup, me I never do
NSAIDs can also be used
Very important to stretch Hams, quad, ITB and glutes to allow longer stride and better heel strike.
(Read a report once that made a very strong case for rotational hamstring stretching)
Reduce high intensity work, especially ballistic work
Use eccentric training on calf and quads
Sterngthen feet muscles is used by some – but I’ve never done it
Non-treatment can lead to heel spurs, or bone deposits under the fascia so get it treated
Let me know how you get on or if I can be of more help.
Meaning? Thanks!
Sorry,
It reccomended that when you stretch the h/s rotate the leg and foot slightly to each side and stretch again, not just in one linear plane so that semi tend and semi memb are well stretched.
The point is that as your foot hits the ground the foot pronates etc and this also causes a rotation of the leg, to absorb force easier. The other point too is that often with tight h/s the stride is shortened causing the foot to strike the ground sooner, at a greater angle and have to absorb greater forces because of the shorter angle at the hip.
(Ok I know I’ve probably confused you completely now - Its gone 1.30 here, if you wnat I’ll have a look tomorrow for the exact references)
Gee … its too late for this! - go figure
Not at all! That’s what I had in mind! Confirmed! Thanks!
Acupuncture seems to work very well, especially combined with a TENS current attached to the needles. This was probably the best thing for me; I saw significant improvements in just a few weeks; the reduced thickness (swelling) was also confirmed with ultra sound pictures. However, the thickness might have been reduced by stretching alone. The pain was kind of analogous to how thick my fascia was; when it bas back to normal, normal training could also proceed without a problem.
This is for my mother actually; she has had at for a year or so now, has had physiotherapy and received orthodicts from the orthodict god Mike Forgrave. She is thinking about going back for an orthodict adjustment
How did the orthotics help?
They helped or for a bit and now it is back even more
if it gets too bad, surgery could be the only answer. bone spurs develop.
lots of feet and lower leg strengthening exercises, IE, bar foot walking on all positions of the feet - inside, outside, toes and heel walking,
one foot calf raises bar foot,
laying on a innerspring mattress face down - curl the feet into the mattress.
And lots of stretching those muscles.
An active recovery is really the only way without expensive surgery.