Advertise on Bikeforums.net



User Tag List

Results 1 to 24 of 24
  1. #1
    Senior Member Riverside_Guy's Avatar
    Join Date
    Aug 2009
    Location
    NYC-UWS
    My Bikes
    Trek 750
    Posts
    377
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Plantar Fascitis

    LONG time ago (HS) I had some heel pain, got some exercises and it went away in a month or so. Lasy summer I again started biking after almost a decade of being off the bike. About halkf way through the season, I started getting out of the saddle to handle uphills, much better experience!

    Developed some pain in one foot, right in front of the heel. Started doing my old exercise. Didn't seem to do much, visited a podiatrist, which basically confirmed it was what I thought it was. Gave me some different ones that I could see should be much more effective. It got a little better, but wasn't totally gone. Busted a finger, spent 12 weeks in a splint, so didn't ride until recently.

    First a word about the pain. It never was a "i gotta pop a vicodin" or made me noticeably limp. It was kinda sharp, but never rose to anything I'd call serious. The "got better" meant I would get the occasional twinge, but there were times I wouldn't even notice it at all.

    Started a few weeks ago to get in shape for riding, usually 2 mile fast walks and stretching the foot out. I am now "noticing" it more than over the winter, although it isn't up to the pai it had been before I took steps. I've come to think what exacerbated it was riding out of the saddle, something i do NOT want to give up.

    Og course, my weight is up over last summer, but I will burn that off the more I ride. Add in that I'm now 62, so things just ain;t as flexible as they used to be. I THINK this will always kind of bother me, no matter how long I do those stretching exercises. I AM curious about other cycling clydes around my age and their experiences...
    1991 Trek 750 Multitrack Hybrid

  2. #2
    Senior Member
    Join Date
    Oct 2007
    Location
    NE
    Posts
    145
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    A couple of things you can try.

    First, take some old plastic water bottles, fill them up and then freeze them. About 2-3 times per day, take them out and run your foot over them to ice and stretch the area.

    Consider some night splints

    Use some NSAID meds daily for a couple of weeks

  3. #3
    Senior Member
    Join Date
    Sep 2008
    Posts
    4,305
    Mentioned
    2 Post(s)
    Tagged
    0 Thread(s)
    I had it four years ago. I weighed a bit less and was in better shape. It all started after going on a long hike in the snow with new boots. The weird part is that it started in my right foot then traveled to my left over a six month period. Getting out of bed in the morning was painful, my first twenty feet I was limping badly. I didn't understand how it could be happening, a little research said it was common to overweight women past menopause and marathon runners. Sure hope it doesn't come back.

  4. #4
    Senior Member
    Join Date
    Jan 2010
    Location
    Philly
    My Bikes
    IF SCJ SE, Surly LHT, BikeFriday NWT, Cannondale M300, Raleigh 700
    Posts
    4,383
    Mentioned
    6 Post(s)
    Tagged
    0 Thread(s)
    While I am only 45, I had really bad PF a few years ago, and it tries to sneak back every now and then.

    My ortho suggested what Tdbmd suggests about the water bottle. Also, I was told to stretch the calf for 15-30 seconds three or four times before getting out of bed each morning. Was also told to stretch periodically at my desk, such as every time the phone rang.

    It may be a part of your life forever, but if you try to stay ahead of things it might not be that bad.
    "I've wanted you to succeed, but watching you find excuse after excuse after excuse and then laugh it off as the loveable, quirky, chubby guy is getting old."--Ill.Clyde

  5. #5
    Senior Member
    Join Date
    Apr 2010
    Posts
    103
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Ok here goes. A lot of it is from ramping up too quickly. Worn out shoes (running walking induced), wrong shoes (you over pronate and don't have stability shoes). I had it. I stretched a lot. I did the tennis ball thing. I did the frozen water bottle thing. They all provided temporary relief. It still hurt like hell in the morning. Do yourself a favor and go buy strasburg socks. Wear them in the evenning. Problem solved. It takes about a month or two to heel but that was while my fat ass was still running 3 times a week. trust me pay the $70 and be done with it.

  6. #6
    Senior Member
    Join Date
    Oct 2007
    Location
    NE
    Posts
    145
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Custom orthotics are usually very helpful, but not cheap. Same with a steroid injection, and it hurts.

  7. #7
    Senior Member CACycling's Avatar
    Join Date
    Feb 2008
    Location
    Oxnard, CA
    My Bikes
    '08 Fuji Roubaix RC; '07 Schwinn Le Tour GS; '92 Diamond Back Ascent EX
    Posts
    4,450
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I went through a bout of this a year or so ago. It started when I was off for a week with the flu. I wore an old pair of slippers around the entire week and I attribute it to the lack of support combined with my weight and naturally flat feet. The first bit of walking after getting out of bed was very painfull. Lots of stretching and wearing shoes with good support whenever I was on my feet at all got me through it.

    I've had it start to come back a couple of times since so I went back to stretching and keeping shoes on my feet when I first noticed the pain and it stopped it pretty quickly. Don't have any desire to let it get to the point it did the first time. That is some real pain.

  8. #8
    Senior Member deraltekluge's Avatar
    Join Date
    Sep 2006
    My Bikes
    Kona Cinder Cone, Sun EZ-3 AX
    Posts
    1,195
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I did the stretching exercises first thing in the morning (and at other times during the day), used ice, got some orthotic inserts for my shoes (SuperFeet). After about a year, the pain had gone away, and has never returned.

  9. #9
    Senior Member late's Avatar
    Join Date
    Oct 2002
    Location
    Southern Maine
    Posts
    8,290
    Mentioned
    54 Post(s)
    Tagged
    0 Thread(s)
    Superfeet are good. Shock Doctors are like Superfeet but have some cushioning.

    http://www.amazon.com/Shock-Doctor-U...1894107&sr=8-1
    We are as gods, we might as well get good at it.
    Stewart Brand

  10. #10
    Member
    Join Date
    Nov 2008
    My Bikes
    Trek 7100
    Posts
    26
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I had Plantar Fascitis about a year and a half go. I struggled for a month with it before finally seeing the dr. I was sent home with a shot in the butt and a steroid pack. It cut the pain down by about half. I went back in a couple weeks later and was prescribe Celebrix and within a week or two the remainder of the pain is gone. I haven't had a problem since.

  11. #11
    Senior Member
    Join Date
    Feb 2010
    Location
    Houston TX area
    My Bikes
    Trek 1420 triple, Mercier Corvus, Globe 1 700, Motobecane Gran Turismo , KHS Urban X
    Posts
    810
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    My feet got so tight that they cut the tendon on the bottom of each foot and scraped the spurs off each heal.
    You need to do basic physical theapory lots of streching, Tems unit , whrilpool and more stretching.
    For riding i wear a diabetic sock and cheep plastic shoe ( http://www.shoebuy.com/crocs-yukon/242982/520500) also i use a cheep walmart peddel. That set up spreads the weight across a wider area. It's pain free for about 50 miles then I can expect some numbness or spazams after that. Keeps my feet cool and dry.
    PS you can get plastic shoes for $7.00 at Walmart.

  12. #12
    Senior Member Riverside_Guy's Avatar
    Join Date
    Aug 2009
    Location
    NYC-UWS
    My Bikes
    Trek 750
    Posts
    377
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Wow, thanks everyone for all the suggestions.

    Am reluctant using pain meds as the "pain" simply isn't that great (more discomfort/occasional twinge), and somehow I can't see that it really helps to stretch the tendon. Could very well be that no matter how much I stretch, it may never get stretched enough to be 100% gone (like it was when I was a teenager). I do know that it's only one foot (but I always stretch both) and that leg simply can't bend at the ankle near as much as the other one can.

    Interesting to note that I have done more and less vigorous stretching and found doing it more vigorously doesn't seem to make much of a difference. Kinda makes sense when you factor in that at my age, there's not near as much stretch available as when I was 18.

    Yes, I do use a plastic orthopedic I got from the podiatrist (Powerstep). Basically a focused arch support. They sell one online (the 3/4 version) and have similar one you only can get from a podiatrist... they say the ONLY difference is more padding on the more expensive one. The ones I have now (extra padding) are a tad big for my bike shoes, but logic says they really don't do much when you spend so much time on just the ball of the foot (and why I suspect it really was biking AND getting up over the saddle for uphills that started this round of PT).

    Good to know that it has taken others as long as a year to be rid of the issue, the podiatrist was way too optimistic about the length of time (he said a couple of weeks).

    I remember years ago when I was skiing a lot, I used these adhesive pads (very firm foam) to deal with bunions (very successfully... I was smart in that I applied them behind the bunion to take some pressure off it)), I should sus out a source and I can "re-create" what the orthotic does for other shoes. I've even had the thought of adding some support to the orthotics I already have, once I stand, it sure seems the arch support kinda flattens out a lot.

    Anyway, glad I started the thread, there's some good info here that others may find quite useful, so thanks to all!
    Last edited by Riverside_Guy; 04-22-10 at 11:15 AM.
    1991 Trek 750 Multitrack Hybrid

  13. #13
    Senior Member deraltekluge's Avatar
    Join Date
    Sep 2006
    My Bikes
    Kona Cinder Cone, Sun EZ-3 AX
    Posts
    1,195
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Riverside_Guy View Post
    Wow, thanks everyone for all the suggestions.

    Am reluctant using pain meds as the "pain" simply isn't that great (more discomfort/occasional twinge), and somehow I can't see that it really helps to stretch the tendon. Could very well be that no matter how much I stretch, it may never get stretched enough to be 100% gone (like it was when I was a teenager). I do know that it's only one foot (but I always stretch both) and that leg simply can't bend at the ankle near as much as the other one can.
    The morning stretching wasn't so much the ankle/achilles tendon...it was the foot, pulling up at the ball of the foot. And my doctor emphasized that it needed to be done the first thing upon waking, before taking a step on the foot. What he said is that the injury starts to heal overnight, and if you put weight on it before stretching, you tear away the healing again. What I did for icing was wrap an ice cube in a wash cloth and rub it on the sore area until the ice melted. That limited the length of time and prevented getting the area too cold.

  14. #14
    Pedals, Paddles and Poles Daspydyr's Avatar
    Join Date
    Oct 2009
    Location
    Btw the Mohave desert and AREA 51
    My Bikes
    Scott Spark 20, Orbea Orca
    Posts
    5,210
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    The water bottles would be similar to my suggestion of freezing tennis balls. Press your arch and heel into the frozen area and cause yourself some discomfort. Especially the back of your heel. You can actually press the spur back into place. You gotta make it hurt to make it work. The icing is good for the inflammation as well
    I think its disgusting and terrible how people treat Lance Armstrong, especially after winning 7 Tour de France Titles while on drugs!

    I can't even find my bike when I'm on drugs. -Willie N.

  15. #15
    Senior Member atcfoody's Avatar
    Join Date
    May 2008
    Location
    In school again.
    My Bikes
    Trek 7200fx, Surly LHT
    Posts
    262
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by tdbmd View Post
    A couple of things you can try.

    First, take some old plastic water bottles, fill them up and then freeze them. About 2-3 times per day, take them out and run your foot over them to ice and stretch the area.

    Consider some night splints

    Use some NSAID meds daily for a couple of weeks
    This is great advice. Since you mentioned having bunions, make sure you are using a toe spacer between your first and second toe as well. The support you get from your feed depends greatly on everything being where it is supposed to be. If your big toe is out of line (the bunion), that will effect the rest of your foot.

    Good luck,
    D
    Help me and team North UMC at the 2010 Pedal for Peace.

    Everything looks better on a full stomach.

    Doing the right thing and rocking the boat are often one in the same.

    Well, technically speaking, one needs 3 things to qualify for recumbent ownership: a beard, an aerobelly, and a technical degree or background.

  16. #16
    Folsom Prison Blues Kid-Cycle's Avatar
    Join Date
    Nov 2003
    Location
    Folsom, CA
    My Bikes
    '04 Trek 5200, '73 Raleigh Grand Sport "Fixie" & '94 Specialized Rock Hopper Comp MTB
    Posts
    218
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I had PF a couple of years ago and now have it under control. Mine seemed to start when I decided I was going to toughen up my feet and go barefoot for the summer.... bad move for a later 40 year old who is carrying extra weight. The pain got pretty severe and I did all the stretching, icing, messaging without much benefit other than temporary relief. I went to a store to look at orthopedics and didn't like the place. I then went to a high-end shoe store and spoke with a knowledgeable guy who suggested I try Finn Comfort shoes and do not go barefoot. I bought a pair of shoes to wear to work and also bought sandals to where other times. After a few months the pain was gone. The problem after that was when I wanted to wear sport shoes. The lack of arch support would make my feet hurt. I found that Superfeet inserts work pretty well in sport shoes and now I can wear them on the weekends without pain. I also did some research and tried some hiking shoes made by Kuru who claimed they were very supportive for PF and they are indeed comfortable and do not hurt my feet. I believe I will have to deal with PF the rest of my life but I can keep it under control and minimize the amount of time I walk around barefoot. I don't own stock in Finn, Superfeet or Kuru... just sharing my experience.
    Uphill or downhill; headwind or tailwind; Pavement or Dirt ... it's all good.

  17. #17
    Senior Member
    Join Date
    Apr 2010
    Posts
    103
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    superfeet green are great. i have a pair in both of my running shoes.

  18. #18
    Senior Member
    Join Date
    Dec 2009
    Posts
    4,524
    Mentioned
    3 Post(s)
    Tagged
    0 Thread(s)
    Make sure ALL your shoes have proper arch support. As quite a few others have posted, Superfeet are great.

    And if you need to ice your feet, ICE your feet. Get a pan about 6" deep that you can put your feet in. A dishpan works well. Put about 2" of ice in it. Fill it with cold water until the water and ice is about 4" or 5" deep. Now stick your feet in for 20 minutes, wiggling your toes a lot while your feet are in the icewater.

    The first few times you do it, your feet will HURT for the first few minutes in the icewater.

  19. #19
    Senior Member late's Avatar
    Join Date
    Oct 2002
    Location
    Southern Maine
    Posts
    8,290
    Mentioned
    54 Post(s)
    Tagged
    0 Thread(s)
    Here's an innersole with both a lot of arch support and a lot of cush..

    http://www.nbwebexpress.com/detail.a...&style=IAS3720
    We are as gods, we might as well get good at it.
    Stewart Brand

  20. #20
    Senior Member Riverside_Guy's Avatar
    Join Date
    Aug 2009
    Location
    NYC-UWS
    My Bikes
    Trek 750
    Posts
    377
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Think one needs to be careful about insoles that are too thick, they can cause another issue by putting your foot outside the whole last of the shoe. Mine seems to work well in most of my shoes, but not the ones I use biking... then again, I see no point in arch support in such shoes, as I peddle mostly with my forefoot, one can say that aids in keeping it stretched to a degree.

    Anyone remember "earth" shoes? I remember them for "negative heels" in that the heel was lower than the forefoot. Sounds like a good thing for those who tend to FP.

    One other interesting note I forgot to mention. Before I saw the podiatrist, I started using an old pair of orthotics I had gotten for metatarsal pain. Absolutely they did help... even though the doctor po-pooed them as not being "real orthotics." But if you think about it, a good metatarsal pad SHOULD tend to stretch it out as well as specific arch support.

    I also see that many outfits make adhesive arch supports and metatarsal pads, which kinda lessens the need for me to DIY. The good thing is I have a damn good idea how they should be positioned. I thought the metatarsal pads I got were totally wrongly placed, but they totally eliminated the pain I was having and after that, the 1-2 times I felt a twinge, they also very much chased it away.

    BTW, skiing is an activity that can also place demands on your feet. For the first 5-6 years, they would "punch out" via heat a bump to relieve the pressing on the bunion. Never thought this was such a great thing to do, so started asking instructors AND patrollers where I skied most who was the best fitter... 85% of them pointed me to a particular shop. The guy had me roll out my pants and walk around the shop barefoot for a good 5-10 minutes. Pulled out a pair of Langes, to which I said no way as there were KNOWN for extremely narrow foot beds. He said they went with a brand new last that should fit me. OMG, by FAR the best boot fit I could possibly have, not only no pain anywhere, but my feet felt fine even after some serious mogul bashing goodness. No punching out the shell, but he DID put a very small adhesive pad right behind each bunion.
    1991 Trek 750 Multitrack Hybrid

  21. #21
    Junior Member
    Join Date
    Jun 2010
    Posts
    14
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I've been suffering with PF for a while, stated using splints @ night and I've seen an improvement. I've never heard of the frozen water bottle, I've been using a tennis bottle.

    What type of Orthotics do you recommend. I'm considering either Orthotics form e-sole or Specialized BG Footbeds.

  22. #22
    Senior Member Riverside_Guy's Avatar
    Join Date
    Aug 2009
    Location
    NYC-UWS
    My Bikes
    Trek 750
    Posts
    377
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    check out powersteps.com
    1991 Trek 750 Multitrack Hybrid

  23. #23
    Senior Member
    Join Date
    Jun 2010
    Posts
    61
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I suffered from PF for 2-3 years, and I tried many solutions. Multiple injections in the heels, Prednisone packs, orthotics from the doc, various foot insoles, new shoes, etc. Anyway, one of the biggest things that helped was custom orthotics from a guy on ebay. They were less than $100 shipped, custom made, and a superior material(in my opinion) to other orthotics. I really liked them a lot better than the $400 orthotics from the doctor:

    http://myworld.ebay.com/footfoundati...MEFSX:SELLERID

  24. #24
    Senior Member Riverside_Guy's Avatar
    Join Date
    Aug 2009
    Location
    NYC-UWS
    My Bikes
    Trek 750
    Posts
    377
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    One other thing... when the main pain goes away, don't just stop. Keep some small stretching exercises in any routines you have (even if said routines are mostly getting out of bed in the morning).
    1991 Trek 750 Multitrack Hybrid

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •