How long to heal plantar fasciitis?

[jay]

I've had plantar fasciitis for about 6 weeks now. I thought I had it beat 4 weeks ago but then I ran a 10K and really messed it up. Now, 4 weeks and 2 cortisone shots later, I still feel like I'm no where close to running again.

I've been stretching and icing regularly. I got powerstep inserts for my shoes. I got the cortisone shots. And I've completely rested for the last 4 weeks. I feel like I've been playing it by the book, and yet it's not going away.

Does anyone have expereice with this injury? How long should it take to heal? When can I run again? Are there things I should be trying that I might not have tried yet? Should I talk to my podiatrist about surjury?

Thanks,
Jay

[Heidi]

Hi Jay!
Plantar fasciitis can take a long time to heal. Treatment should aim to treat the underlying biomechanical problems which have caused the injury. Normally this include either over-pronation or over-supination of the foot. If you have insoles I presume that you have had this checked out?

Tight calf muscles are also a predominant feature. Calf massage and stretching can help. Try self massage for the foot with a frozen golf ball too!

Have you heard of a plantar fasciitis night splint? They sell them on return2fitness and are apparently very good as they stretch the fascia over-night.

Heidi

[mwpod]

Hi Heidi,

PLantar fasciitis or now termed plantar fasciosis is a debilitating yet a very common foot and ankle disorder.

Recovery time is individual-independant ranging from weeks to years. However, most of the cases resolve within 6-8 months.

My suggestion is:
1. Stretch your calf muscle and the plantar fascia 3 times daily, before you get out of the bed first thing in the morning, before/after exercises, and at the end of the day. Hold each stretch position for 10 secs, rest a bit, then stretch again, repeat 10 times.
- How to stretch your plantar fascia? Cross leg and bend all toes back.

2. Do not go back to have another corticosteroid shot! What the steroid does is to weaken the structures around the heel and has the potential to cause plantar fascia rupture.
Most of the plantar fasciosis is degenerative in nature not really inflammation so cortisone will not really help.

3. Strap your foot

4. Ice after exercises

5. Massage your feet.

6. Roll your foot on golf ball and/or ice cold bottle

7. Foot muscle strengthening exercises such as picking up towel with your toes.

8. Wear the orthtoics 80% of the day

9. Reduce training but NOT completely stop. Do cross training; run, swim, cycling, etc. If you really need to run, do a run and walk training (e.g. walk for 5 min, run for 10 min, etc).

10. Go to a technical footwear store to get some proper footwear.

11. Do not stand for too long especially on hard surface.

If in doubt, just stretch!!

[Kelly]

I had plantarfasciitis for over a year and tried every method described above - it would go away after shots and soon return. I would stretch calves and ice and had insoles and wore a night splint and everything worked well to reduce it, but it healed so slowly. I went to a physical therapist, who put me on 6 weeks of ultrasound treatment for the foot. This was 18 months ago, and I haven't had a problem since. I still do thrice daily stretching to prevent a return.

[hmjfj@sbcglobal.net]

Hey Jay,
I feel for you, I really do. I have the same injury. I have had much discomfort to minimal pain now. I have been experiancing pain for about four to six months now. I am a little surprised that no one has mentioned anything about taping your foot with athletic tape. This will provide you with continuous comfort thru out the day while you are on your feet. It is my understanding that taping gives your foot the rest that it needs by keeping the pressure on the foot and not allowing the plantar fasciitis to experiance much pressure while on your feet.
Once you try this, I think you will be as pleased as I was at the results. As for the taping technique, if you are willing to invest about ten dollors, the injury clinic web site that you are currently on offers a downloadable book on the taping technique for the plantar fasciitis injury. And finally, put your trust in the Healer Himself. The Lord Jesus. He paid the price for our Healing. (Isiaih 53:5)
Still Trusting,
Henry