Good Progress on Journey to End Plantar Fasciitis

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Since my last post, I’ve been diligently following my self-prescribed remedy to end plantar fasciitis. I am very happy to report that it seems working! I still have heel pain but the level of pain is much less. Here is my thoughts on each, in the order of unmeasured effectiveness:

Stretching Calf Muscles
I think this is what I needed. Really good calf muscles stretching. I spend 5 or 10 minutes at a time and doing various stretches throughout the day. When I have time and floor, I do the Downward Dog, a Yoga position. When I see stairs, I do stretching there. When there is a wall, I stretch there. I’ve read a lot of online resources that say tight calf muscles is a cause of the symptoms, and they are correct in my case.

Stretching Plantar Fascia
When I stretch calf muscles, I try to stretch my plantar fascia, too. I am not sure how effective this is, since I stretch plantar fascii in combo with calf stretching.

I don’t know what the effect of swimming is, but my pains seem less the day after I swim for 30 minutes. The water I swim in is not that cold, so I don’t think it’s reducing inflammation but strengthening my feet, ankles and legs?

Night Splints
Not so much as a remedy, but night splints do reduce the pain the next day when I get off the bed. I did not spend a lot of money ($27 or so at Walgreens for a pair). It seems my feet are not locked and stretched fully with this splints. But I don’t go to bed without them.

This might be a mental thing, but it feels good and makes me feel as if the evil is going away!

Probably, icing should get higher ranking but I hate it. It is so cold it hurts! I apply icepacks on my bottom of my feet, as well as a water-filled skinny jar of jam that is frozen. I let my foot roll on the jar to ice and massage at the same time, maybe a few minutes at a time per foot.

Epsom salt soak
Again unmeasured, but as much as it feels good, I don’t think it is doing any good. Epsom salt is supposed to break down calcium built up in my feet and help get rid of it. I spend 30 minutes in a bucket filled with epsom salt warm water every day.

Shoe inserts
A week ago, these inserts (Dr. Scholl’s Active Series) helped quite a bit, but I don’t think I need them.In terms of running, I did track workout with my team last Sunday but nothing before or after. I do feel like I can go for a 6-mile run without feeling much pain. If I go running, you will be among the first to know!

  • runariran
    January 16, 2013

    I hope you get over this soon. I had this foe about a month last year. I am right there with the icing thing, but one thing that I found to be helpful, was to fill Dixie cups full of water. When I was ready to ice, I would peel about a half inch or so off the cup, and rub the ice along the bottom of my foot. Stretching also helped a lot. Again, I hope things go well, and that you are able to be out on the road soon!

    • Koji Kawano
      January 16, 2013

      Thanks for creative feedback! I might try that. Hope all is well with you and your family.

  • runbikemum
    January 28, 2013

    I hate injuries so much. Hope it’s better soon!

    • Koji Kawano
      January 28, 2013

      Thanks! Just when it was getting better, I got a flu and down with it or a week now : (. Hate to be sick, too! Stay healthy!

  • raymondmcgloin
    February 3, 2013

    I had the same problem and in the end I had to change my running style completely. Since changing it in 2010 I have had no problems. I’ve enjoyed reading your blog. I’ve just started mine “Ray’s Last Iron Man”

    • Koji Kawano
      February 3, 2013

      Thank you! I’ve been down with a flu and it was my first day running today. It felt good and it seems it is getting better. Good luck and have fun with your blog!

  • runnergirlmarianne
    March 17, 2013

    I am fighting plantar fasciitis also – I’m sorry you are having to deal with it, but it’s nice to know I’m not alone! I find that completely submerging my foot in ice water helps (but it seriously sucks) I’m going to try your calf muscle stretching – I haven’t thought about that before – get better soon!

    • Koji Kawano
      March 18, 2013

      Thank you. I found stretching work the best for my heel pain. I’d recommend you keep trying that, although everyone’s different. Hope it works for you, too!

  • Kelly Hendricks
    May 31, 2013

    Plantar Fasciitis can be a tough one to get over, I admire your determination!

    • Koji Kawano
      June 1, 2013

      Thank you! It’s gone for a couple of months now, though I still experience heel pains every now and then. Though I can do without, it is a good reminder to stretch and stay away from the PF!

  • Michael Garrett
    June 30, 2013

    I am a runner too and I know from the beginning that I am prone to injuries but, I would never want to have PF again…. It was really painful and irritating. Physical therapy didn’t work for me so I’ve decided to have stem cell treatment with our team’s orthopedic surgeon, Dr Purita. The therapy was scheduled for 3 weeks and it went really well. I have already increased my running goal twice after I recover from the treatment and I hope that the effect will last years and years more. I wish you will be able to find the best treatment for you too. Stay happy and safe.

    • Koji Kawano
      August 3, 2013

      Thank you for the comment. Glad your PF went away! Mine did but instead I have a bad back and have not been able to run much. 🙁 No one said it is fun to get older!

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