Plantar Fasciitis

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Re: Plantar Fasciitis

Hi Dave,

The muscle will be a bit tender; it is a bit like DOMS. Rest it for today but you still need to gently stretch it. I really would not like it to get back to the state it was in before yesterday. Superficial massaging [upwards] would be good too, use some oil; olive oil is good if you do not have access to some body lotion.

Massage deeper tomorrow if the muscle will let you but still using hands only.

It should not cause you too much discomfort but if so, ice it.

It is usually recommended between 2 - 4 sessions to solve the issue but see how you go with the exercises I gave you. If you need to come back, you know where I am :)
 
Re: Plantar Fasciitis

Liz Ward;389275 said:
Hi Dave,

The muscle will be a bit tender; it is a bit like DOMS. Rest it for today but you still need to gently stretch it. I really would not like it to get back to the state it was in before yesterday. Superficial massaging [upwards] would be good too, use some oil; olive oil is good if you do not have access to some body lotion.

Massage deeper tomorrow if the muscle will let you but still using hands only.

It should not cause you too much discomfort but if so, ice it.

It is usually recommended between 2 - 4 sessions to solve the issue but see how you go with the exercises I gave you. If you need to come back, you know where I am :)
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Liz what's DOMS?
 
Re: Plantar Fasciitis

Sorry Dave, DOMS stands from Delayed Onset Muscle Soreness. You would normally suffer from DOMS the day after using muscles that have either not been used much before or not been used to the way they were used.

During this time, the muscle suffers from little micro tears and DOMS is just the process of recovery. There is more blood travelling to the area bringing more oxygen and nutrients to aid repair. Sometimes, if there is a lot of blood, there may be a little inflammation or you may feel the area slightly warmer. Its a good thing!
 
Re: Plantar Fasciitis

Liz Ward;389281 said:
Sorry Dave, DOMS stands from Delayed Onset Muscle Soreness. You would normally suffer from DOMS the day after using muscles that have either not been used much before or not been used to the way they were used.

During this time, the muscle suffers from little micro tears and DOMS is just the process of recovery. There is more blood travelling to the area bringing more oxygen and nutrients to aid repair. Sometimes, if there is a lot of blood, there may be a little inflammation or you may feel the area slightly warmer. Its a good thing!
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Liz another day of getting out of bed with virtually no pain - 95% improvement!!! I've been stretching and massaging the muscle using the ball on the ground technique.
 
Re: Plantar Fasciitis

someblokecalleddave;383122 said:
48 hours later similar to yesterday, not pain just a sensation of soreness and sense that part of my foot is vulnerable and therefore I'm kind of limping and keeping my weight off it. It's looking more like I will need to get the brace thing for the night, but I'll leave it for a few days and go and see a Dr if there's no real change.
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i had this condition as im a captian/coach of a club i needed a quick fix i tried the icing/stretching for 2 weeks still no improvement so i went down the quaterzone path.........never felt any better.....whilst the padiatrist said it wont fix tthe problem i am now doing my normal duties pain free.........and loving it........

cheers
 
Re: Plantar Fasciitis

weapons05/06;389524 said:
i had this condition as im a captian/coach of a club i needed a quick fix i tried the icing/stretching for 2 weeks still no improvement so i went down the quaterzone path.........never felt any better.....whilst the padiatrist said it wont fix tthe problem i am now doing my normal duties pain free.........and loving it........

cheers
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Did you find out what the cause of yours was - mine seems to be either my stance or over rotation when bowling. I'm working on both of these at the moment trying to correct them looking for a permanent answer to the problem.
 
Re: Plantar Fasciitis

someblokecalleddave;389481 said:
Liz another day of getting out of bed with virtually no pain - 95% improvement!!! I've been stretching and massaging the muscle using the ball on the ground technique.
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Great news Dave; it sounds as though you have it sorted. Keep up the good work :)
 
Re: Plantar Fasciitis

weapons05/06;389524 said:
i had this condition as im a captian/coach of a club i needed a quick fix i tried the icing/stretching for 2 weeks still no improvement so i went down the quaterzone path.........never felt any better.....whilst the padiatrist said it wont fix tthe problem i am now doing my normal duties pain free.........and loving it........

cheers
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Good to hear but as Dave says, it would be a good idea to find out the cause.

Your padiatrist is correct, cortisone shots, a treatment of steroid injections, do not fix the problem. It acts as an anti-inflammatory. Once the inflammation has been dealt with, the pain often goes. However, if the cause of the problem is still at large, the inflammation and therefore, the pain will return. If the cause was a one off e.g. accute injury, you will probably be fine.
 
Re: Plantar Fasciitis

Liz Ward;389568 said:
Good to hear but as Dave says, it would be a good idea to find out the cause.

Your padiatrist is correct, cortisone shots, a treatment of steroid injections, do not fix the problem. It acts as an anti-inflammatory. Once the inflammation has been dealt with, the pain often goes. However, if the cause of the problem is still at large, the inflammation and therefore, the pain will return. If the cause was a one off e.g. accute injury, you will probably be fine.
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look im not the smallest bloke running around(so this could b a cause also) but i love my aussie rules footy in winter and my cricket in summer.......im a carpenter for work and in boots all the time and walking on concrete slabs every day.......she put it down as maybe work/sport related as it did hurt a little at the start and then it got unbearable and she also told me the severe pain could last up to 3 or 4 mths......as cap/coach and running my own buisness she told me to have 3 or 4 weeks off the foot completely.......and do the r.i.c.e to make it better i just couldnt afford to have the time out of work and especially on the weekend i need to be out there running the show........also we are in a drought atm and the grounds are so rough and very hard with little water.......

although i did have the cortisone injection probably 3 weeks after i was batting and went for a quick single and felt a pull then a snap in the area of the injection or the plantar.....bloody hell did it hurt......i did hear 1 of our aussie rules players had this condition also and he jumped off a table and snapped his plantar ligament if thats what you call it and it helped him recover and gain full fittness in a pretty absorbing game........could you tell me if this is what i did.......as im pain free i feel as though i did the same.......

cheers anyway all the best......
 
Re: Plantar Fasciitis

It's hard to say. There are many conditions with similar symptoms to PF; heel spurs, adventitious bursa, calcaneal apophysitis, stress fracture, nerve entrapment, sciatica etc. Do you know what caused your issues and where the cortisone was injected? Could it have been the bursting of a bursa?

Whatever the condition, if you have been pain free for more than a month, I suspect it is sorted and the pain should not return.
 
Re: Plantar Fasciitis

Liz Ward;389687 said:
It's hard to say. There are many conditions with similar symptoms to PF; heel spurs, adventitious bursa, calcaneal apophysitis, stress fracture, nerve entrapment, sciatica etc. Do you know what caused your issues and where the cortisone was injected? Could it have been the bursting of a bursa?

Whatever the condition, if you have been pain free for more than a month, I suspect it is sorted and the pain should not return.
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liz pain is back......(i spose now the cortisone has worn off it only lasts for 3 months i hear????)in a worse way.......i have got orthotics but they arnt seem to be working......any solution for my good self?????

cheers
 
Re: Plantar Fasciitis

Yeah I've only got bad news on this front too, I'm playing Sunday, and I'm thinking that if it flares up on Sunday as it has been every Sunday all season I'm calling it a day. The situation with me at the minute is that the pain (The tears) are now primarily round the outer side of the heel and no so much under the foot. Warming up and stretching does help, but it does seem that I have to do this continually all day for there to be any benefit. If I sit down for an hour at lunch when I get up again it's tightened up again and I'm subjected to another short period of pain till it loosens up.

My bowling has changed and I'm pretty certain that I no longer over-rotate, the issue just seems to be running, going from static to a sprint, this now just seems to be a guaranteed scenario to then see me limping for the rest of the game. I must admit though I have been a bit slack on the warming up prior to games what with arriving late and stuff (Kids commitments and last thing rushes). With the game on Sunday I'll warm up all morning and prior to the match and see if I can get through without it tearing, I've stepped up the on-going daily stretching as well to see if it helps, but if it tears Sunday I reckon that'll be it with regards playing full games.

I'm off work as well soon and I'll probably go and see a doctor and maybe a physio as well and see what they say?
 
Re: Plantar Fasciitis

someblokecalleddave;402376 said:
Yeah I've only got bad news on this front too, I'm playing Sunday, and I'm thinking that if it flares up on Sunday as it has been every Sunday all season I'm calling it a day. The situation with me at the minute is that the pain (The tears) are now primarily round the outer side of the heel and no so much under the foot. Warming up and stretching does help, but it does seem that I have to do this continually all day for there to be any benefit. If I sit down for an hour at lunch when I get up again it's tightened up again and I'm subjected to another short period of pain till it loosens up.

My bowling has changed and I'm pretty certain that I no longer over-rotate, the issue just seems to be running, going from static to a sprint, this now just seems to be a guaranteed scenario to then see me limping for the rest of the game. I must admit though I have been a bit slack on the warming up prior to games what with arriving late and stuff (Kids commitments and last thing rushes). With the game on Sunday I'll warm up all morning and prior to the match and see if I can get through without it tearing, I've stepped up the on-going daily stretching as well to see if it helps, but if it tears Sunday I reckon that'll be it with regards playing full games.

I'm off work as well soon and I'll probably go and see a doctor and maybe a physio as well and see what they say?
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no good davo.....our pre-season starts in mid august so i need to have it rectified by then.......

i hurt it again or it come on again playing on hard wickets(matting)as we have a new comp in melbourne called winter cricket......even more frustrating its affecting my batting/bowling and im smashing them in both area's......

how old are you dave......???im 30 and got alot of cricket ahead of me......
 
Re: Plantar Fasciitis

weapons05/06;402383 said:
no good davo.....our pre-season starts in mid august so i need to have it rectified by then.......

i hurt it again or it come on again playing on hard wickets(matting)as we have a new comp in melbourne called winter cricket......even more frustrating its affecting my batting/bowling and im smashing them in both area's......

how old are you dave......???im 30 and got alot of cricket ahead of me......
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A lot older 50 in a couple of weeks, but I came to cricket at the age of 46 and I'm gutted that I missed out on it and only just discovered it and now it looks like it's going to be curtailed!

Yeah I found last year at the start of the season with grass wet under-foot that I was okay, we then had a very dry summer and like you Wrist Spin Bowling: Shocking 6-0-61-2 I suffered running across ground that was pretty much as hard as concrete and it's been since then that the condition has got worse.
 
Re: Plantar Fasciitis

OK guys... now I cannot be 100% sure without seeing you but...

weapons05/06: I think you possibly have tight calf muscles. You really do need to exercise and stretch these but it is really important that you condition both the gastrocnemius and the soleus. Best exercise is to stand on the bottom step with just your toes making contact. Whilst standing upright, raise your body [using you muscles only and not leaning on anything] as high as you can. In a continuous slow movement, when you get to the top, lower yourself. Keep going until your heels are 4-5 cm lower than your toes and up you go again. Do this 10 times... then stretch, both with knees straight and then with knees bent. Stretch your hamstrings while you are at it :)

Dave: This goes back to tight peroneals. Try to get regular sports massage; three or four should do it. Take a look at Find a Sports Massage Practitioner to find a practitioner near you.
 
Re: Plantar Fasciitis

Liz Ward;402390 said:
OK guys... now I cannot be 100% sure without seeing you but...

weapons05/06: I think you possibly have tight calf muscles. You really do need to exercise and stretch these but it is really important that you condition both the gastrocnemius and the soleus. Best exercise is to stand on the bottom step with just your toes making contact. Whilst standing upright, raise your body [using you muscles only and not leaning on anything] as high as you can. In a continuous slow movement, when you get to the top, lower yourself. Keep going until your heels are 4-5 cm lower than your toes and up you go again. Do this 10 times... then stretch, both with knees straight and then with knees bent. Stretch your hamstrings while you are at it :)

Dave: This goes back to tight peroneals. Try to get regular sports massage; three or four should do it. Take a look at Find a Sports Massage Practitioner to find a practitioner near you.
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Done that and come up with a couple. They're listed at level 4 - is that good or is level 1 the top level? I've also got one local to me that describes herself as having experience with dancers working with one of the big name ballet companies previously, do you reckon her speciality would cover sports as well?

Cheers

Dave
 
Re: Plantar Fasciitis

I am Level 5 Dave. It is the highest qualification but, unfortunately, SMA are still getting around to creating a level for us... we are few and far between... but multiplying :). So in Level 4, you will come across both 4 and 5s. If you ask, they will tell you what level they are. Ask her if she is qualified for Soft Tissue Release (STR). SMA do not accept anybody less than level 3 and we have continual development.

We work with people in all activities; I specialise in sport [cricket and rugby], she specialises in dance but that is just our own personal interest. We are just as qualified to work with both... she just may not know the actions involved but she will be able to feel the muscles concerned just as well.

Let us know how you get on.
 
Re: Plantar Fasciitis

Liz Ward;402390 said:
OK guys... now I cannot be 100% sure without seeing you but...

weapons05/06: I think you possibly have tight calf muscles. You really do need to exercise and stretch these but it is really important that you condition both the gastrocnemius and the soleus. Best exercise is to stand on the bottom step with just your toes making contact. Whilst standing upright, raise your body [using you muscles only and not leaning on anything] as high as you can. In a continuous slow movement, when you get to the top, lower yourself. Keep going until your heels are 4-5 cm lower than your toes and up you go again. Do this 10 times... then stretch, both with knees straight and then with knees bent. Stretch your hamstrings while you are at it :)

Dave: This goes back to tight peroneals. Try to get regular sports massage; three or four should do it. Take a look at Find a Sports Massage Practitioner to find a practitioner near you.
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thanks liz.......

calf muscles seem to be fine and have never had a problem there.......

my heel is the problem its a hot spot on my right foot.....inside of the heel from the top of the arch/heel and it/the pain is in and around a 1cm diameter.......i think im going to go to a padiatrist again......and get proper orthotics fitted to my arch/heel......what do you think????

and when it hurts i have to walk on the front half of the foot/toes.....like dave when it warms up it hurts but the adrenalin of the game keeps me going......in the morning and after i put my feet up after work/sporting activities is when i hobble like a gimp......:eek:
 
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