Stretching for Plantar Fasciitis

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2.9out of 5
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  • Ofer Plantar Fasciitis

    • Age 55+
    • Male
    • 165 lbs
    • 6' 1"
    • Palo Alto, CA
    20
    Feb2018
    • Injury Status Cured
    • Physical activity per week 8+ hours
    • Chronicity 18+ Months
    • Repeat injury? Yes
    • Runner Yes
    • Doctor/Care Giver Dr. Koenigsberg
    • How much did pain interfere with your day-to-day activities in the past week? Not at all
    • How much did pain interfere with your enjoyment of life in the past week? Not at all
    • What best describes your pain level on average in the past week? No pain
    • Walk with no pain Any distance

    Treatment Ratings

      Cured
      Almost Cured
      Orthotics
      Improved
      NSAIDs - Anti Inflammatory drugs, Supportive Shoes, Taping, Rest,
      Not Improved
      Night splint, Acupuncture, Ice, Physical Therapy, Compression Socks, Ultrasound Therapy,

    I had a very long history with Plantar Fasciitis with two separate injuries; where each injury lasted for several years, separated by twenty years. Fully recovered from the second case in the last few months but it took a lot of time and trial and error.

    My recommendations are as follows:

    1. Once you have heel pain stop any running and deal with this immediately, otherwise it can get a lot worse and much harder to treat.

    2. Massage the Plantar to make it more flexible and cure it. See instructional videos at https://www.healthoutcome.org/condition/5/plantar-fasciitis-treatment/19/massage-recommendations

    3. Use some support for your arch, good shoes - wide and comfortable and with good Orthotics either custom or off the shelf.

    4. As the pain subsides you can increase activity level

    5. Give this time. Plantar Fasciitis takes months to get better especially if it was neglected.

    My Experience

    ===========

    The first case started around 1995 (my mid-thirties) and was a result of starting to run for about three miles each for three times a week. It took a couple of months and I had a heel pain, in both legs, which I ignored for several months and as the pain increased stopped running. At this point the pain it was pretty bad but I continued dancing twice a week which made the pain progressively worse. After few more month, I had to stop dancing and a friend told me I had Plantar Fasciitis. By now the pain was so bad that i couldn’t stand or walk for more than half an hour without severe pain and as a result, couldn’t walk or stand for more than 15-20 minutes. This was bad.

    I started going to podiatrists to find a solution. The first offered Cortisone shot so I moved to #2 who gave me soft Orthotics that didn’t help much. I then did Physical therapy for a couple of months and a bunch of stretching and strengthening exercises which didn’t help much.

    The third Doctor, Dr. Koenigsberg http://www.remingtonpodiatry.com/ , taped my leg and the pain disappeared immediately. That was magic! After that, he worked to fit hard-shell custom orthotics that can have the same effect as the tape. After a few tries with different fittings of custom Orthotics my left foot healed and the right was much better but not cured. This process took about six months with the different fitting.

    I then visited my fourth Doctor, Dr. Larry Ollof http://soarmedical.com/providers/lawrence-m-oloff-dpm , that added a simple rise to accentuate the Orthodics correction and that moved my right foot from almost cured to completely cured.

    I used these Orthotics ever since and went back to dancing and a little running with no issues. I remade the Orthotics with Dr Koenigsberg in 2004 with no issues.

    About four years ago, in my infinite wisdom, I started running and after reading about barefoot running took the Orthotics out and run with no Orthotics and with no cushion shoes. After a year of running with no Orthotics and with some barefoot running as well, the Plantar Fasciitis came back to my right foot at 2011. Oops.

    I immediately put my old Orthotics back on, which didn’t help and then visited Dr. Koenigsberg back. He looked at my Orthotics and thought they were good. We tried tapping, three times, which this time didn’t work at all. We tried two Cortisone Shots, the first one gave relief for a few week and then I had a short run that made the pain come back. A second shot had no real effect. I then tried a highly recommended PT than only made things worse and also tries Acupuncture at a Chinese clinique in Sunnyvale. The treatment included mainly needle in my head that had no effect.

    Finally, about a year ago while hiking and suffering I started to massage the Plantar area especially the side and back of the foot where the pain was the most sever. I had some immediate relief but more importantly, when I waked-up the next morning the pain was completely gone! So I started doing this message after every hike or dancing and a year later the pain is gone. I started running again about six months ago and does 3-12 miles a week with some weeks more. I don't run more mainly because I spend most my outdoor hours biking.


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  • Anonymous Plantar Fasciitis

    • Age 55+
    • Female
    • 200 lbs
    • 5' 6"
    • Two Rivers Wisconsin
    18
    Feb2018
    • Injury Status Cured
    • Physical activity per week 0-4 hours
    • Chronicity 0 - 6 Months
    • Repeat injury? No
    • Runner No
    • Doctor/Care Giver Polson-Port
    • How much did pain interfere with your day-to-day activities in the past week? A little bit
    • How much did pain interfere with your enjoyment of life in the past week? Not at all
    • What best describes your pain level on average in the past week? No pain
    • Walk with no pain 1/2 mile

    Treatment Ratings

      Cured
      Boot, Weight loss, Supportive Shoes, Night splint, Ice
      Almost Cured
      Rest, Compression Socks,
      Improved
      Not Improved
      NSAIDs - Anti Inflammatory drugs, Supplements

    I,m glad i didn't do any sugary . other stuff is going on in my health .


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  • Anonymous Plantar Fasciitis

    • Age 55+
    • Female
    • 190 lbs
    • 5' 3"
    • GROVE CITY,MN
    16
    Feb2018
    • Injury Status Cured
    • Physical activity per week 0-4 hours
    • Chronicity 6-18 Months
    • Repeat injury? No
    • Runner No
    • How much did pain interfere with your day-to-day activities in the past week? A little bit
    • How much did pain interfere with your enjoyment of life in the past week? Somewhat
    • What best describes your pain level on average in the past week? Discomforting
    • Walk with no pain 4-8 blocks

    Treatment Ratings

      Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Cortisone Injection
      Not Improved
      Chiropractor, Supportive Shoes,

    NO


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  • Anonymous Plantar Fasciitis

    • Age 55+
    • Female
    • 200 lbs
    • 5' 1"
    • Bucksport, maine
    16
    Feb2018
    • Injury Status In Pain
    • Physical activity per week 4-8 hours
    • Chronicity 18+ Months
    • Repeat injury? No
    • Runner No
    • How much did pain interfere with your day-to-day activities in the past week? All the time
    • How much did pain interfere with your enjoyment of life in the past week? All the time
    • What best describes your pain level on average in the past week? Horrible
    • Walk with no pain 1/2 mile

    Treatment Ratings

      Not Improved
      NSAIDs - Anti Inflammatory drugs, Weight loss, Supportive Shoes, Chiropractor, Rest, Ice, Orthotics, Physical Therapy, Supplements,

    I don't do much. I have 3 collapsed disc


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  • Anonymous Plantar Fasciitis

    • Age 55+
    • Female
    • 200 lbs
    • 5' 4"
    • Chillicothe Ohio
    15
    Feb2018
    • Injury Status In Pain
    • Physical activity per week 8+ hours
    • Chronicity 18+ Months
    • Repeat injury? Yes
    • Runner No
    • How much did pain interfere with your day-to-day activities in the past week? All the time
    • How much did pain interfere with your enjoyment of life in the past week? All the time
    • What best describes your pain level on average in the past week? Horrible
    • Walk with no pain 4-8 blocks

    Treatment Ratings

      Not Improved
      NSAIDs - Anti Inflammatory drugs, Orthotics, Ice, Cortisone Injection, Rest, Weight loss, Yoga,

    Its hard at work I am on my feet at least 8 hours a day, on a concrete floor.I only get one fifteen minute break.


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  • Dean Plantar Fasciitis

    • Age 55+
    • Male
    • 245 lbs
    • 6' 3"
    • Hurley Wi
    15
    Feb2018
    • Injury Status In Pain
    • Physical activity per week 4-8 hours
    • Chronicity 6-18 Months
    • Repeat injury? No
    • Runner No
    • How much did pain interfere with your day-to-day activities in the past week? Quite a bit
    • How much did pain interfere with your enjoyment of life in the past week? Quite a bit
    • What best describes your pain level on average in the past week? Horrible
    • Walk with no pain 1 mile

    Treatment Ratings

      Improved
      Ice,
      Not Improved
      Supplements

    It affects my walking because of the size of my shoes I cannot obtain the right shoes


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  • ron