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[Roaster323]

Just wondering if any forumites have suffered with this and if so what they did about it. If you don't know it's chronic inflammation of the facia band that connects the heel to the toes, had it since last August now and it's doing my head in. Tried orthotics, expensive Ecco shoes, stretching, rolling it's quite debilitating.

[Vitas Cricket]

Yep.

I tend to roll a golf ball round under my foot for a while, pretty hard, to the point of being on the verge of tears. Does the trick for a while.

There ultimately isn't any cure unless the band ruptures and reheals, which may never happen.

A good quality, properly fitted pair of trianers really helps. Luckily having Asics and New Balance accounts i'm able to take my pick. Oddly it rarely, if ever, affects me during sport. It's normal day to day walking that sees a flare up usually.

[frooper11]

 I suffered from it for a while about 3 years ago, I'm a few stone overweight which didn't help.

What also didn't help was wearing flat trainers and playing football on astro-turf in flat football shoes. I changed my footwear and bought some cheap arch supports for my football boots which helped. It resolved itself over time but at the time I couldn't walk the morning after any exercise.

[Roaster323]

Thanks, the hospital physio also suggested a golf ball as well instead of a roller as it pinpoints the pressure. I'll give it a go! I was also considering a night splint to keep it stretched but apparently it's like wearing a ski boot in bed ( Not that I've tried it)

[Roaster323]

Frooper, they actually call it "first step pain" as the facia has contracted overnight. Try thi golf ball tip when you are back at home, after sport I've also heard alternating ice and heat stimulates blood flow

[frooper11]

Trooper, they actually call it "first step pain" as the facia has contracted overnight. Try thi golf ball tip when you are back at home, I've also heard alternating ice and heat stimulates blood flow why is why it's not easy to treat

I did try rolling a can of soft drink under my arch which helped.

[Roaster323]

Just tried a cricket ball, works well!

[JB]

I typed my wifes dissertation up that was on foot orthotics and looked in depth at Plantar Faciitis. I'll ask her when i  get home if she can recall any other things you can try, it was a good 8 or 9 years ago though

[windyroad]

Using a flossing band can help alleviate some of the discomfort.  It'll take a little practice but worth it. 

Some examples.

https://www.youtube.com/watch?v=SQAIPDvk0g0
https://www.youtube.com/watch?v=rsYLsjXVLR8

I really like Kelly Starrett stuff. 

[iand123]

I've had it especially when jogging (but like jake not really in sport - mainly because I'm never running that much!). I found really stretching my calf really well helped as well as using a rolling pin under my foot. Defo saw an improvement after being fitted at a running shop for some trainers and went for their insoles too. Whether all of other the things combined helped more than the trainers I guess I'll never know

[Roaster323]

Thanks for all the replies guys

[SteffanLangholz]

As a clinical physio, I see these pains alot. And they differ anywhere along the fascia plantaris tendon. If the pain lies around your calcaneus anterior edge or behind this point - it might be something completely different. But if your pain is in the actual plantaris tendon between the tarsals and the calcaneus, its worth looking into wheter youre structurally instable in your ossis navicularis, meaning you are a functional Glosbe. Then you would need some sort of arch support, either in the shoe, or as a partial insole.

There is a clinically proven way to train yourself out of this.

Put a rolled up towel on the edge of a step
Align your injured foot on the edge, putting the full weight on the balls of your foot. NO SHOES!
You're working 3x12 reps

           - Plantarflex your foot over 3 seconds till you are on your toes (concentric face)
           - Hold this position for 2 seconds (Static Face)
           - bring your ancle into full dorsiflexion over 2 seconds (Excentric face)

You need to work with 12 Rep Max (so put on a bag filled with heavy objects till you find the correct weight.)
You should be pain free within 3 months.

For a easy quick soloution use sportstape/leukotape to minimize the strech of the ligament.
https://www.pinterest.com/pin/107242034852830311/

Hope this helps.

[Roaster323]

Hi Steffan,
The pain is in the front area of the heel, I think that's the calcaneus. When I do roll a ball around my sole it's that point where the pain is concentrated, you can almost press where the pain is. I just thought it was a heel spur growing? I gather that heel spurs are the bodies way of trying to lengthen the facia?

[SteffanLangholz]

Heel spurs are calcification of the tendon/osteosynthesis of bone, and not in any way helpful for anything ;-) the same procedure works for heel spurs.

The spot of your pain could be both, since it's at the beginning of the fanning of the plantar fascia and one if the structurally weak points.

By the way, the golfball thing does also work, since it's a deep tissue massage basically.

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[ca_gold]

I've been suffering from this a long time.  They only thing that has helped is a pair of asics gel kayanos,  which I basically live in,  and tieing up my laces a little different. Basically to put more pressure and tightness towards the top of the foot.