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Comment by Caroline Dolores Newton on September 9, 2014 at 10:34am

Comment by James Goedeke on June 5, 2014 at 9:21am

Phillip. I had pretty chronic plantar faciitis in both feet for several years. I tried most modalities. I don't want to step on anyone's toes here, so to speak, but I can tell you what finally helped me.

First I switched to basically all minimalist footwear. And if it wasn't fully minimalist, I would search for the shortest heel rise I could find and completely take out the inserts that came with them. I would replace them with nothing.

To get over the hump on the pain, as it was substantial, I focused on exercising control on the time when I had the least. Sleeping. Initially I would wear one of the foot braces designed to hold the foot perpendicular to the leg and use that the stretch it out throughout the night. Upon waking, before I let my feet touch the ground, I would hold my feet across my body and pull the toes back toward my shin and get a good stretch into it for about 3-5 minutes each side. My arms got tired doing this. Once I started to feel better, I backed off of the lower leg brace and would use the sheet tucked in very tight at the bottom and the soles of the feet down as far as I could go so that they were still being held perpendicular to to my leg. I was in this routine for about four months, but I haven't had any relapses since. This was about 3 three years ago that I treated it in this way. Now I'm all about balancing my extremely underdeveloped left leg and trying to eliminate the debilitating pain to the back of the knee that frequently occurs there.

Comment by Phillip Tailby on February 18, 2014 at 8:16am

I'm starting the strength training as I'm just getting over my second bout of plantar facilitus in 2 years.  Have been rolling a golf ball under my feet and stretching my calves plenty - any more advice to help recovery and prevent this injury in the future??

Comment by Lori Enlow on November 8, 2013 at 11:39am

I just did an article on stress fractures..id be interested to see what eric says...but I'll attach my rough draft I am still working on.

Comment by Karen Blackert on November 8, 2013 at 5:49am

Any thoughts on the 10% rule? I'm coming back from a stress fracture in my foot this summer. I was running 30-40 miles a week before injury. It will take me forever to get back up to that mileage if I follow the 10% rule. (ok, it won't take forever, just much longer than I want it to, which feels like forever!) :)

Comment by barefoot vince on September 22, 2013 at 5:50am

Thanks Eric
What do you recommend for an effective calf stretch, I usually just do that standard lunge stretch or use a towel to pull back on the ball of my foot white seated- is this good enough?
Regards,
Vince

Comment by Eric Orton on September 21, 2013 at 8:30am

Vince keep in mind that it is the heel fascia that you want to stretch and many times the calf is to tight to allow the stretch to reach the heel, at first. So in stretching the calf, look to get a stretch in the heel. It is this burning stretch you want.

Comment by barefoot vince on September 21, 2013 at 4:23am

Thanks eric, I have been working the calf with massage and stretching ( but not regularly) - particularly massage along the edge of the shin, I don't notice any pain points in the calf, and I have good mobility in my ankles. I will up the massage on the calf and stretch a lot this week and see how I go. Thanks for getting back to me, I will post agin soon to let you know how I progress, I went for a very short run yesterday in my Lunas and did not experience any pain, after, I massaged my planta and did some stretching, pain was actually a bit better the next morning which was unexpected. I find the longer I am inactive, the more the pain comes on, but it is very localised in the front of the heel where the arch ends. Will post again my progress over the coming weeks,
Thanks again
Vince

Comment by Eric Orton on September 20, 2013 at 8:30am

Hey Vince - PF needs to be attacked first at your calf.  I am guessing that you might have a lot of adhesion, AKA, a knot in that calf.  See if you have a very painful spot in that calf and massage it first and then stretch the calf.

Continue this pattern of treatment for a week or so, or until you can get past the calf tightness and begin to feel a burning stretch in your heel.  Once this heel stretch is accomplished, you focus on stretch this and you should feel some immediate relief in the PF.

It will take some time to get this stretch, so be patient and do this several times per day versus once for a very long time.

Comment by barefoot vince on September 19, 2013 at 9:57pm

Thanks Lori,

Will look at the B2Rs - do they ship to Australia? - any way, will go for an easy run this afternoon in my Lunas and see how that goes, will know tomorrow when i get out of bed if i have made things worse. Will keep posting my progress for anyones interest, its getting warmer in Brisbane now so i might have a swim afterwards :)

thanks again

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