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Injuries

plantar fasciitis
Rives
Anyone have any tricks for getting rid of plantar? I am doing the stretches, but it won't go away. I am even sleeping in a splint. I'd love to hear any other advice on how to make it go away. Thanks!
Larry
I would reccomend having your boyfriend give you a foot massage every evening.
Rives
He already does. Any other ideas, Larry?
Laura
I get Plantar F every summer from going barefoot. The trick for me is filling a soda bottle with water and freezing it. Then with gentle pressure ( and in standing) roll your arch across the bottle. Do this 3x/day for about 10 min each. Gently rolling your foot over a golf ball after a hot shower helps too- you know, while your doing your hair etc. Lots of calf/hamstring massages and stretches. Good luck. Laura
Nancy S.
I had plantar fasciitis for about a year. Icing did nothing to relieve it. It got bad enough to need a cortisone shot which was only a termporary fix.

A shoe specialist told me to quit wearing any footwear that flexes in the middle. So I tossed out my boat shoes and bought a pair of Dansko clogs. The other thing he told me to do was a soleus stretch--the soleus is a muscle deep to the calf muscle. Stand on a step with your affected foot set back so your weight is resting on the front part of your foot. Drop your heel down slowly while bearing some weight on it as well as keeping your knee slightly bent--after doing that daily for two weeks my chronic plantar fasciitis was gone.

I've gone back to wearing flat shoes and on occasion I get some hints that the problem wants to return. That once a day simple stretch after my run has prevented that.
Rives
Thanks for the advice. My foot is better, but now I have a stress fracture. This has not been a good summer for me.
Irving S.
Since your plantar fasciitis appears to be gone, this advice may be too late, but Dr. Tim Noakes, in his book "Lore of Running" (I have an old edition; the lastest revised edition may contain more info), states that the mechanism of this injury is believed to be excessive subtalar joint pronation, which causes a bowstring stretching of the plantar fascia, especially if toe-off occurs with the ankle fully pronated. Some suggest that the injury is more common in those with cavus feet that fail to pronate sufficiently. Efforts to treat the injury should initially include measures to stop excessive ankle pronation. Calf muscle stretching (as Nancy suggested) seems to be especially important. Uphill running and speed work should be avoided until the injury has resolved.
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