Plantar Fasciitis?

[Allen Yeh]

Anyone have any experience in this realm? I'm currently at Fort Leonard Wood, for MP officer training and have been running quite a bit.

If you open up this webpage the picture on the right handside is almost exactly where the pain is. I first noticed it 4/1 and last week all the running didn't seem to help things, by the end of the week I'd been icing it and rubbing the triggerpoints on my left calf and it seemed to be better. Until today after a 2.5 mile trail run things seem to be pretty painful again.
http://heelspurs.com/index.html

I've been double dosing the fish oil, otherwise my diet is the best I can do with the food provided for me at the dining halls. I've been icing the area with a frozen water bottle, stretching my calves, massaging the triggerpoint
http://triggerpoints.net/userfiles/Gastrocnemius.jpg
The one on the far left is most accurate on where the pain is.

My only options medically are to make an appointment with podiatry at the Military Hospital and I've not had great experiences with military medicine, my guess is they will recommend I go buy the best supported shoe out there for flat feet and maybe give me a ultra dose of motrin.

Thanks,

[Garrett Smith]

Contrast hydrotherapy.

You might want to search around the web for info on DMSO.

Foot drills. Lots of them, focusing on feeling them around the ankle joint.

You may want to try some of these insoles: www.barefootscience.com

[Steven Low]

There's a group of good posts from the plantar fasciitis thread on CF.


First one is my post in which I explain how plantar fasciitis and flat feet are related and some ways to solve the issue:
http://www.board.crossfit.com/showpo...2&postcount=29

Another guy's experience (very detailed):
http://www.board.crossfit.com/showpo...4&postcount=30

One on taping.. although won't fix the problem will allow you to do stuff with reduced/no pain:
http://www.board.crossfit.com/showpo...7&postcount=32

Here's another in depth link:
http://www.coachr.org/planfasc.htm


On that note, here's the FLAT FEET PDF that I believe Garrett posted up somewhere on this forum as well:
http://www.biggerfasterstronger.com/...b_FlatFeet.pdf


As long as it's not THAT chronic, it should take only a few weeks (hopefully) to clear up....

[Allen Yeh]

Garrett,

I had totally forgotten about the foot drills until last night. I'll be looking into the insoles too, I couldn't remember what they were called I kept googling "smartscience insoles:" Do you know if they work in military boots?

Steven,

Thanks for all the info I'll definitely look it all over,.

[Garrett Smith]

Allen,
I can't see why the insoles wouldn't work in boots, but it might be worth a call to the company first...

[Jon Brody]

I'm not sure if this was covered in one of the links, but this routine *really* helped me (I had chronic, wicked plantar-f):

30second walk on tip-toes, 15seconds in each direction; repeat while walking on heels; repeat while walking on tip-toes with feet turned outward/inward; repeat while on heels. Work through some controlled ROM stretches with the calves. Finish with full-extension standing calf-raises.

I tried insoles/orthotics and a dozen other things and the problem still vexed me. The above, though, worked amazing...surprisingly well....for me.

[Steven Low]

Orthotics/insoles don't really solve the problem... just ignore it. That's why I think they're a last resort just like taping.

If there's something you just need to get through like training for example then I'd say maybe go with it and address the problem later... but otherwise no.

[Allen Yeh]

I appreciate all the insights. I'll be taping according to that link just to get me through the runs but I'll also try to implement the following:

1. double dose fish oil
2. roll the arch of my foot with iced water bottle
3. foot mobility drills
4. single leg balancing thing
5. calf stretching and massaging