Thread 76582618

anyone dealt with this and managed to fix this? have had it for a long time now. and the past few months it got a lot worse. I am at a loss on how to fix it

>>76582618 (OP)
Iirc tape was best. Tape down the bottom of the foot, then across in front of the heel

There's a protocol, iirc Rathleef protocol or something. You do heel drops/raises and you are careful about overdoing your walking so as to not aggravate it and supposedly it gets better over months to years

To add to what >>76582622 and >>76582626 said, I recommend supplementing both glycine and gelatine to help with tissue repair. Red light therapy will also help.
I fucked up both my ankles a while back, and they're mostly okay now. Tendons and fascia are a bitch to repair, and you'll never be where you were before, but you can build up to being okay.

>>76582634
>never be where you were before
dont say that vro
but also elaborate further

>>76582649
It's not to discourage. I'm able to run just fine, but I do occasionally feel some pulling around that joint and know to slow down.
Life is an exercise in accumulating injuries, just something to accept.
It's fully possible to heal and enjoy all the same activities you used to, but you'll probably have to pay more attention to how that tendon feels and know when to stop, where you could be more reckless before.
Simply put, you need to be more reckful, or get recked, as some would say, but it's okay. That's life.

Also, this is a sign your foot can't handle the load. You can train some neglected foot and lower leg muscles (eg intrinsic foot muscles and posterior tibial muscle) so they can bear the load instead of the fascia. It's incredibly tedious work

>>76582649
I think I had it mildly for years and only self-diagnosed when it got bad. After taping, massage, and wearing soft-ass running shoes for a while, totally went away. Couple of months or something.

I do occasionally feel it stretch but I don't think it's a "condition". It just could be if it gets aggravated.

>>76582702
Did you run on concrete? How much?

>>76582704
No running. I have since a little and it's fine. Not much though.

Just search the term on youtube and follow what physical therapists recommend. Also infra red light helps a lot.

>>76582741
a light really helps?

>>76582618 (OP)
I ran a marathon and got PF. It can be due to weak foot muscles, wearing shoes all of the time. I resolved mine by strengthening my feet. Spent time barefoot, walk/run in the grass barefoot. Put a towel on the floor when you are at your desk/couch and pull the towel towards you by scrunching your toes. I also bought some inexpensive toe spacers and spent time in those around the house. You should be able to move your toes somewhat independently, like your hands. If you can't, your feet are weak.

>>76582618 (OP)
It's caused by narrow shoes. I had it for years. Get some barefoot or wide toe box shoes and stretch you feet out regularly.

>>76582669
working smaller muscles is extremely annoying and tedious

>>76582618 (OP)
Bro we have this thread every few days and I gave you everything you needed.

Stop ignoring collagen shills.
Stretch your big toe to maximum rom with ankle mobility.
Do windlass calf raises to maximum rom, single foot.

Stop pretending you've done everything to fix it, because it requires 9 months to over a year to fix. No you can't fix it in less time, it takes 9 months.
That's how it works.

>>76582618 (OP)
Yes.

Consistent stretches (there are a lot of them on youtube). Find the ones that give you a 2-4/10 pain response or that make you feel better after. Do them in the morning and evening.

Avoid things that make pain go to 7/10+. You'll make it worse. No running, no sprints. Maybe no squats or deadlifts.

>>76582634
I found most of the alternative therapies not all that useful. Deep tissue massage or foot massage could be really helpful though but it's not a long term solution. Stretches and low intensity exercise are needed for a full healing. Just rest alone will help but it still leaves the tissue underneath dysfunctional. So when you return to the activity that aggrevated the injury it will resurface again.

I had it bad. I do these every morning and night and it's seemed to help a lot: https://www.instagram.com/p/C7w3Fhkxflg/?hl=en&img_index=1

Rathleff protocol too.

And just limiting (as much as possible) walking on hard surfaces, to let the inflammation calm down. I started driving to a forest park to walk the dog instead of doing it on the asphalt sidewalks in my neighborhood, which is harder on the PF.

>>76582618 (OP)
radiotherapy is your last resort

>>76583492
Have you tried any soft high stack shoes to counter the hardness of the asphalt?

>>76583513
Ye I wear Brooks Adrenalin which are super soft and then have an orthotic insert too

I can walk for a while on the asphalt, I just try to limit it.

I try to be barefoot as much as possible in the house and I wear zero drop shoes on soft surfaces e.g. dirt path

is using one of those insert for your shoe with a high arch useful? or will it just make my feet muscles weak because it supports too much

>>76583734
You don't need support. You need to train your arch to get strong. Short foot + toe yoga + posterior tibial muscle strengthening

>>76582618 (OP)
Barefoot shoes, massages and rolling

>>76582618 (OP)
Used to have this. Exercised frequently and worked a job that required I be on my feet. Hurt so bad in the morning I could barely walk. What helped was getting those arched shoe insoles that support your foot. Since then I quit that job and stopped exercising entirely. Took about 5 months to completely heal.

tldr: chill for several months and it will heal completely

one anon says no insoles, the other says insoles

>>76584338
The answer is both. No insoles will help you train your deficiency and insoles will brace your untrained foot against injury.

>>76582618 (OP)
Could be a blood circulation issue. Do things to improve blood flow in your legs and it should improve.

If you've had it for a long time, then calf strengthening exercises at max range of motion, toe exercises including stuff like picking up and putting down marbles and paper. Stuff like that.

>>76582618 (OP)
I've had it twice when having to train for running events. Only thing that worked was staying off them for a while. Massaging helps. I'd leave a tennis ball on the ground and roll it under my foot to massage it a bit, but hand and wand massages helped best to alleviate pain. It's normal for pain to last 4-6 months, at least for me and I'm not too slow a healer. Connective tissue damage takes longer to repair than muscle damage. You just have to help the process.

>>76584343
Wrong, when I had it the second time I trained on it after switching shoes and it still went away. I attribute its onset to running in shitty flattened shoes. Make sure your running shoes have a stiff arch and aren't worn out.

>>76582618 (OP)
my shit went away when i stopped wearing dress shoes and started wearing barefoot shoes, or specifically, zero drop shoes.

it's crazy i went around in a huge circle basically, started with skate shoes, and every time i moved to something else it was wildly uncomfortable. got fit, got lean, only thing that still bugged me was my feet standing for long periods unless i was wearing something flat like skate shoes. had to start wearing dress shoes to work and it got even worse. dropped that job and started working somewhere a bit more casual, and started going down the whitin rabbit hole. i have 3 pairs now, half size larger than normal, and my feet feel fantastic afgter 6-7 hours on them no fucking problem.

thinking i had a fucking medical problem and it turned out the exact OPPOSITE ADVICE was the solution. my arches are better and my ankles are also less pronated now.

>>76584577
If your foot is strong enough your natural arch self-supports. If it is not strong enough for the endurance you ask of it a stiff shoe arch will compensate for it. How much you should train with/without a stiff shoe arch depends on what kind of condition your feet are in, how much you're moving around on your feet due to lifestyle and training, and whether or not being able to train safely without meme shoes is a long term goal of yours or not.

>>76584719
>my ankles are also less pronated now
That's part of the story of how barefoot running saved my knees from needing to go under the knife. The other part of the story is that barefoot running taught me to absorb the shock of a running stride's impact primarily with muscles instead of bones (forefoot/midfoot striking instead of heel striking).

>>76584856
absolutely works your calves like crazy too once you make the switch to fore-mid foot. game changer for weak calves.

thanks guys. I will check for zero drop shoes. I saw altra's are nice? I will do some stretching exercises every morning and do foot/calf exercises at the end of my gymday I guess

>>76582618 (OP)
Nothing steroids can't fix.

>>76583690
>orthotic insert
This helped me greatly. Been wearing them for 10 years, problem has gone away.

>>76582827
Move toes independently. Ok Monkee man.

>>76584719
>>76584856
>pronated
Im retard does that mean toes are pointed in or out???? Which one is bad

>>76585564
>I will check for zero drop shoes
These guys probably recommend them for every ailment and everything else, the barefoot crowd is like a cult.

Zero drop will be WORSE for fasciitis because it increases the tension across your heel. Maybe try them after it's healed.

>>76586332
P.S. Asics Gel Keanu's are "fine" for fasciitis, but shoes probably won't fix it by themselves.

>>76582618 (OP)
There's literally a podcast on Dave Tate with Duffin that came out yesterday about this

>>76586402
like him saying its good or bad?

>>76586445
sorry i thought you replied to someone else

Oh and one other thing that you bros shouldn't neglect... look at your entire walking mechanics, not just the foot that is affected by PF.

I have PF in my right heel. Working on my right foot has helped a lot, but I also worked on my left foot, ankle, and hip mobility. I have some issues on the left side that were resulting in an improper gait, the right foot slamming into the ground, which can worsen the PF.

Don't focus solely on the PF foot, look holistically at the whole system. See a gait analyst if possible.

I got it by standing still for hours with bad shoes and bad posture at work.
I could't walk for a year because of it.
Here's what helped me
>rest as much as possible
>get comfortable shoes and shoe inserts
>do not stand still for long times
>stretch your hamstrings everyday
>stretch your hip flexors everyday
>strenghten your abs
>fix your posture and stand straight
>quit inflamatory things like smoking and alcohol

>>76586332
retard. the fascia spans the whole foot. just because your heel hurts doesn’t mean everyone who has pf is injured where you are. stop typing.

>>76582618 (OP)
You are probably not going to listen to this, but I was dealing with this for 3 years.
I did everything. Legit everything. Spent shit ton of money and nothing worked, not even a little. Could barely reach the store.

If you've tried the conventional shit; shoes, soles, shockwave, physio and it doesn't work then read below.

Isometric pushes, MAXIMUM force for >20 seconds. Example:

Place your toes in 90 degrees upwards towards a wall and PUSH as hard as humanly possible towards the wall. You can do the same thing with a hamstring/calf stretch but push towards the ground instead.
If you understand the gist, you should be able to think of other similar pushes.
Lastly, stand on 1 foot for as long as you can. DO NOT hold on to something. You need to keep balance. This may or may not aggrevate your problem, it is expected.
Do these and rest 2 days. Repeat.

Problem will improve in 2 weeks, gone in 6. Thank me later.

>>76582618 (OP)
I had this for a few years and was getting worse since I work a tradie job and walk around a ton all day. Turns out I was just retarded about my boot choice and needed to get a wider toe box (EEEs versus regular E). After seeing a physio who tried to sell me some overpriced toe spacers, I instead managed to stretch out and relieve the pain a lot by rolling up strips of paper towel and packing the rolls in between my toes and walking around barefoot when I'm at home. It looks ridiculous, like you're about to paint your toenails or something, but when my foot got to "properly" spread out and walk around, the stretching and relief was pretty apparent to me. After doing that for a few weeks and fixing my boot size, the pain went away and hasn't been a problem for years now.

>>76587301
Thanks bro I will try these. im up for anything at this point
>>76587408
were your toes very bunched up? i feel like my toes just sit fine next to eachother, not bunched up

>>76582618 (OP)
Yes. Lose weight fat ass.

>>76586318
Pronation is when you foot rolls toward the center after landing.

>>76587257
>retard. the fascia spans the whole foot. just because your heel hurts doesn’t mean everyone who has pf is injured where you are. stop typing.
Stuff it, barefootfag. Tendon tension across the heel connects to the plantar fascia, and increases tension on it. Otherwise no one would talk about calves in relation to it, hmm? Who's the retard now?

>>76587923
Never had a physics class, huh champ? No biggie, why don’t you just sit this one out.

>>76587935
>why don’t you just sit this one out.
I healed my plantar fasciitis in two months by not using barefoot shoes so I don't have to sit.

Quit coffee/booze/other drugs - that shit inflames you like crazy. Also switch to barefoot shoes.

>>76582618 (OP)
Used to suffer from that.
Cure was Pic related every night and losing some weight to top it all off.

>>76582618 (OP)
Does this relate to stinging pain on the bottom of your feet, on the load bearing surfaces? Specifically after standing still for a while or while barefoot? I'm being treated for PF but I only started that because it feels like I'm walking on jellyfish. But I did quit smoking weed so that might help, no clue. The orthopedic is just treating me for PF, which seems to help but I have more than just pain/tightness in my heel/Achilles tendon.
Thoughts?

>>76582788
Yes. Infra red will improve the work of mitochondria, synthesis of collagen and will create new blood vessels in that are. All vital for any tendon, ligament or joint recovery.
Just look up how near infra red impact our body

>>76588643
>Does this relate to stinging pain on the bottom of your feet, on the load bearing surfaces?
It's the web between the heel and ball. Can cause pain either stretching it, like pulling toes up, or with pressure, usually at the front of the heel.