How do you treat (or cure) plantar faciiatis?

Discussion in 'Health, Nutrition, Injuries & Medical Conditions' started by Rey Gacs, May 29, 2014.

  1. Rey Gacs

    Rey Gacs
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    I just got this nagging pain after my last hill training run session and it feels so annoying almost all the time. My first 21k training plan has now been compromised.

    How to treat this kind of injury like mine? Any suggestions will help.

    Note: I do training runs on minimalist shoes just to give me that extra comfort and easy runs sometimes on barefoot.
     
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  2. Barefoot TJ

    Barefoot TJ
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    Please feel free to also post in the Ask the Docs forum, and check out our doctor's bios at the top of that forum.
     
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  3. migangelo

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    Sacrifice a virgen and pray 24 hours a day for two weeks. Otherwise it's trial and error of working out the spasms then strengthening the weak muscles.
     
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  4. jldeleon

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    Walking backwards has done wonders for mine - I kid you not.
     
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  5. Bootstrap

    Bootstrap
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    +1 on walking backwards.

    I also find mowing the grass with an Austrian scythe, barefoot, works great. And no, I'm not kidding, it gently rocks your feet in a way that I find helpful for my plantar fascia and ankles. Check out Youtube videos.
     
  6. Kyrrinstoch

    Kyrrinstoch
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    I found a combination of slow stretches and gentle massaging using a golf ball (specifically recommended by my Orthopedist) had the best affect for me when I dealt with it.
     
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  7. Bootstrap

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    Another common treatment: freeze water in a water bottle or Gatorade bottle, use it to massage the bottom of your foot for 20 minutes at a time, 3 times a day if it's bad.

    Whatever you do, don't mess around with this. There are people who have to stop running for 10 months to a year because they ignored the early stages. If you need to take a break, do it now, when it's a shorter break.
     
  8. El Yuca Descalzo

    El Yuca Descalzo
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    I don’t know this for sure, but whenever I’m feeling some kind of pain in the arches I know is time to relax them more, I believe this is a sign for tense feet and pushing, the basic rule is very simple, relax, relax, relax...

    I´ve noticed in my early barefoot days that tense feet is also a cause for top of the foot pain.

    Listen to your body, it will give you early warnings that something is not right...
     
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  9. Barefoot TJ

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    Wearing night splints and using a Step Stretch helped me when I was a shoddie in transition to barefoot the first bout. The second time I got it, ditching the shoes completely, along with the same regiment, helped me get rid of the PF in one month versus two the time before.
     
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