Plantar Fasciitis

arnsider
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Joined: 27 Jul 2011, 12:44am

Plantar Fasciitis

Postby arnsider » 9 Jun 2017, 7:48am

Last September, I broke my left ankle Hill Walking and was in plaster for six weeks.
I am overweight and carrying all my weight on my right foot gave me Plantar Fasciitis.
I have been back on the bike a lot with regular 40-50 mile hilly rides.
I actually felt a small tear back in Spring whilst out on a CTC Sunday ride.
Obviously that was quite alarming as it has put back any healing.
Cycling is my main cardio work out, since Hill Walking presently is a no no.
The Podiatrist says my left leg is slightly longer and attributes that to the fracture, so there is the complication of needing a heel wedge.
Has anyone had similar problems?

borisface
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Joined: 19 Feb 2010, 3:48pm

Re: Plantar Fasciitis

Postby borisface » 9 Jun 2017, 6:58pm

Get some inserts for your shoes/boots and a pair of birkenstocks that should sort of the PF.

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fausto copy
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Re: Plantar Fasciitis

Postby fausto copy » 9 Jun 2017, 7:53pm

I suffered with PF a few years back and bought some high-arch insoles for my shoes.
It took quite a few months to heal completely and is fine now that I have insoles in all my footwear.
You'll have the additional problem given your different leg lengths and I recommend getting that side of things sorted first.
That would probably be by having heel wedges or adaptation to some footwear.
It may be that your podiatrist will refer you to NHS (if it's a private one you're seeing).
Hope it all goes well for you, but be warned, you'll probably need a lot of patience and time.

fausto.

Middle of the road
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Re: Plantar Fasciitis

Postby Middle of the road » 9 Jun 2017, 7:57pm

My wife was diagnosed with PF around 3 years ago and the (cycling and running) physio that we have both used for 10+ years recommended freezing a plastic cycling size bottle almost full of water and rolling this around on the floor with the bare foot, paying attention to the part between the toes and the instep.

The next part of the treatment was to buy insoles for all of Ruth's shoes and then some Birkenstock sandals. Result was one trip to the physio, self-treatment and end of the problem in a few weeks. No recurrence thus far.

Hopefully this will deal with the PF. Can't help with the different leg lengths but have you checked that this is the real problem and not a wonky pelvis? I ask because I was told that my legs were of different lengths when the actual problem was a pelvis that was out of alignment. Just a thought (and it may be the wrong thought!)

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John1054
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Re: Plantar Fasciitis

Postby John1054 » 9 Jun 2017, 8:50pm

Re: uneven leg length, my late wife had this picked up. She had her heel raised on one pair of shoes, which caused her a great deal of discomfort. Our doctor said that her pelvis had been used to being "tilted" for so many years that it didn't like being corrected. The end result was her having her shoe being returned to normal and the pain subsided. We had always done a lot of hill walking and cycling. Perhaps this wouldn't be the same for everyone?

Slowroad
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Re: Plantar Fasciitis

Postby Slowroad » 11 Jun 2017, 8:58pm

I had plantar fasciitis for over 6 months from last summer - what sorted it out was this stretch https://www.foot-ankle.co.uk/wp-content ... ercise.pdf plus some inserts into my work boots (I'm a gardener). The inserts are quite hard and uncomfortable to start with but seem to have helped, though they would only fit in shoes/boots with flat insoles, not shaped trainers. The stretch helped immediately!
Everybody is different, and you've got additional issues, but try different things, there's heaps of advice online. Good luck! It's blissful when you realise you can stride out again!
“My two favourite things in life are libraries and bicycles. They both move people forward without wasting anything. The perfect day: riding a bike to the library.”
― Peter Golkin

arnsider
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Re: Plantar Fasciitis

Postby arnsider » 12 Jun 2017, 9:52am

Well, it's perplexing how different activity produces opposing results.
Saturday afternoon, I walked no more than two miles around the shore at the back of my place on Morecambe Bay.
I wore fabric boots with superfeet green insoles with the 4 mm wedge on the right.
I struggled towards the end and was in a lot of discomfort.
Yesterday, a forty mile ride. The same insoles, in my ancient Lake, lace up SPD's, up and down, Carnforth, Levens,Crook, Windermere Ferry (closed for high winds), Newby Bridge, Grange.
A bit of discomfort, but nothing like Saturday. It's a most odd affliction!
I have done the sole roll with a frozen bottle and I also get my foot under the jets in the jacuzi. This has helped.
Thanks to everyone for the advice.
I shall beat this !!

AMMoffat
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Re: Plantar Fasciitis

Postby AMMoffat » 13 Jun 2017, 9:13am

I suffered from this a few years ago. It caused severe pain walking and running but strangely was bearable when cycling. I did the bottle rolling and other exercises several times daily, though I'm not convinced that anything I did helped it recover. It sorted itself after about 9 months.

One thing I did find useful and which enabled me to carry on with my usual exercise (dog agility) was to use one of the taping techniques. On the worst days I would barely have been able to walk without taping up. I used this technique: http://www.sportsinjuryclinic.net/sport ... -fasciitis but there are others if you search the net. It helped considerably, but cost a fortune in tape :roll:

Good luck in finding some relief.

Des49
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Re: Plantar Fasciitis

Postby Des49 » 13 Jun 2017, 11:19am

I suffered from this at a couple of points in my competitive running periods.

It was extremely bad, walking was difficult at times. My doctor said I should never run again, but specialist sports doctor/physio advice was more useful! I ended up with custom orthotics in my running shoes, these were frightfully expensive but did help once I got used to them and was back to running on the road. Gave me huge blisters to start though!

The exercise I was given to do was to stand with the front of the feet on a step, then let the heels drop, I did several sets of these each day. Apparently the tendons responsible go from the toes all the way past the heel then up to the hamstrings. There are many other foot strengthening exercises, but feet are a complex area often ignored until a problem arises. Care needs to be taken as some exercises could make things worse.

I walked in fully stiffened walking boots, these seem out of fashion nowadays. But 3/4 or full shank boots will do, anything that is suitable for crampons basically.

Cycling was ok, the very stiff racing shoes I used were exactly what was needed. So the foot wasn't flexed at all.

Your activity levels seem reasonable at the moment, so use very stiff walking boots and really stiff soled cycling shoes. SPD shoes tend not to be that stiff as they allow some flex for comfortable walking. Shoes engineered more for the racing side of things are going to be much stiffer. For example my carbon soled racing shoes cannot be flexed by hand whatsoever.

I guess that your experience of feeling better cycling than walking is a lot to do with the stiffness of the footwear, and walking, especially walking uphills will flex the foot a lot unless using those fully stiffened boots.

It could be many months or longer for things to settle down, but take care and be gentle and it should be ok.

Consider getting specialist advice and seeing if orthotics are a recommendation, especially if your arches have collapsed.

arnsider
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Re: Plantar Fasciitis

Postby arnsider » 14 Jun 2017, 8:34am

I will certainly try stiffer boots.
I have three pairs. A fabric pair which are built on a Scarpa Last, A medium weight pair of Scarpas and heavy, winter Scarpa.
Saturdays walk was in the fabric ones, so on that reckoning, I should leave those off.
I am going to Snowdonia next week and I will try my heavy ones.

cyclingmad
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Re: Plantar Fasciitis

Postby cyclingmad » 24 Apr 2018, 10:50am

When I had plantar fasciitis it took ages for it to go away. You have to have patience and not rush the healing process. I definitely advise you to buy some proper insoles. Although having said that you don't need to go and buy terrible expensive ones. I find that custom insoles over support my feet and are no good anyway. You just need some that stop pressure damaging your arches and correct common biomechanical imbalances. The ones that work best I found are these arch support insoles...

https://nuovahealth.co.uk/shop/plantar-fasciitis-arch-support-insoles/
Last edited by cyclingmad on 28 Jul 2018, 6:03pm, edited 1 time in total.

borisface
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Re: Plantar Fasciitis

Postby borisface » 3 May 2018, 1:12pm

I have had PF for years. What I find helps is a built up insole in my shoes, one of these http://www.talarmade.com/products/categ ... orthotics/

Plus I wear birkenstocks, without the insole. whenever possible.

I wouldnªt say that my PF is cured and if I went back to a shoe without a built up instep it would be sore in a matter of hours but its managed.

Outlaw13
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Re: Plantar Fasciitis

Postby Outlaw13 » 3 May 2018, 10:01pm

borisface wrote:Plus I wear birkenstocks, without the insole. whenever possible.

Are your birkenstocks open healed? I was told to stop wearing open healed sandals/flip flops because you tend to curl your toes to keep them on which can bring on PF.

borisface
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Re: Plantar Fasciitis

Postby borisface » 4 May 2018, 8:12pm

Yes they are open heeled. I use the birkenstock boston clog. Looks like a cornish pasty.

pedalpower2
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Re: Plantar Fasciitis

Postby pedalpower2 » 29 Jul 2018, 9:16pm

A bit late but I have only just spotted this.
I suffered from what was diagnosed as plantar fasciiitis on and off for years. Eventually I sussed out the cause. It was too much cycling and not enough walking with the result that my soles got soft and painful. A structured programme of walks has now cured this. Moral, use everything, always.
Pedalpower2