bonz50

this weekend I sustained a plantar fascia injury, there was a bit of a "crack" in my heel and the ensuing pain, some arch supports are helping but pain is still pretty severe and a bruise is beginning to form (from the inside out). I was lining up to jog out a short 3-4 step pass pattern for my oldest son and his QB coach and when I lined up in my stance and took off my heel lowered and there was an audible crack and instant pain in my rear arch/heel area, where the bruising in starting to show.

so, have any of you dealt with this type of injury?? I've got a "boot" on order to immobilize it though I'll still be walking on it as required. how long was your recovery?? were you able to get back on the bike earlier than other activities??

merlinextraligh

Riding can cause aggravate plantar fasciaitis. I'd definitely let it heel a bit before I rode, and then start out easy.

In my experience good fitting, stiff cycling shoes help. Rocket7's pretty much cured my plantar fasciaitis.

Stretching also helps, but you might want to let your injury settle down before you embark on a new stretching routine.

Ed702

Hello Bonz50,

I ran/jogged for many years and never experienced a sports related injury until about two years. While using a treadmill at the gym I began to feel some discomfort in one foot. At the time I thought I was simply overdoing it however even after cutting back the condition worsened. It was eventually diagnosed as plantar fascia, which we believe was caused by poor arch support in a pair of running shoes. In addition, occupations that require one to stand, age, obesity, some sports, shoe-ware can be contributing factors.


I found it to be most painful upon waking and climbing out of bed each morning. The first few steps weren’t much fun. My treatment consisted of a PT regiment of stretching exercises performed 3-4 times each day and replacing my running shoes with a pair that provided adequate arch support. It took about 4 months to completely eliminate the condition and I did not bike during this time. I found the exercises here to be very helpful.


In addition I also replaced the arch support in any borderline shoes with Spenco Ortho insoles, which I found to be very helpful.


If you haven't already done so I would suggest that you have it examined. X-rays are usually helpful in diagnosing the specific issue and suggested treatment. In many instances PT is effective, while cortisone shots and surgery are last resorts.


Best wishes for a speedy recovery.

type36

I have had symptoms of this for about 2 1/2 years, it was quite severe at the beginning. Cortisone shots, boot/immobilizer, custom orthotics , daily stretching, been there done that. It's livable now, but still there.

I find that cycling actually helps me, not sure if the motion stretches the fascia or what. I have a decent pair of road shoes BTW.

I was on my feet for 3-4 hours last Monday, feet were sore. Jumped on the bike for an hour or so, and felt better right away.

Chaco

I had it about 10 years ago and was miserable. Took me 6 months to get rid of it. Part of the way I did was training myself to stretch before ever getting out of bed. Typically, what happens is that you're asleep, and you have to get out of be to pee. The second you take the first step, you re-tear the tissue and have to start the healing process all over again. I had to learn to never do that, and instead do the equivalent of a calf stretch before getting up. This made a HUGE difference.

Dudelsack 

There's a ton of stuff on the Interwebs about this.

I have had this condition, actually about three times. The latest was a mild flare early in the summer.

1. Take it easy for a while.

2. Ice therapy can help, as can ibuprofen and stuff like that.

3. Stretching can help. My therapist likes stair stretches.

4. I had my cleats back as far as they would go. My therapist suggested I move them about half-way up the shoe. I did it and it really seemed to help.

But I didn't even sleep in a Holiday Inn Express last night. That's just my own experience.

thehammerdog

you need to rest it, stretch calf, take advil. i used a special boot to sleep with works great

BoJaffa

Suffered with plantar fascia pain for quite along time.. Did cortisone shots and physical therapy. Finally had some shockwave therapy done and it cleared it right up. Hurts tremendously. I would see a podiatrist.

Jseis 

Took me a year to get over mine (left foot). RICE (rest, ice, compression, elevation). Had to give up speed walking. Took a lot of Ibruporfen (need to stay under ~2000mg a day), had five pair of comfortable good shoes...five DIFFERENT types; Reebok zags, quality lace up dress, hiking boots, leather lace like a fancy tennis shoe, and hiking sandals and I switched between them constantly...every day..sounds crazy but my sister in laws fire fighter friend did the same thing, said it worked and it did. After 6-8 months I began to see a difference. The boot works too but hard to sleep and walk in. The boot keeps your foot at 90 degrees to get the fascia to stretch & relax. If you tore yours..ouch!

531Aussie

This is the key to the whole thing, including the key to my simple cure.

The trick is to never walk bare foot; i.e., always walk with arch support, especially when you take the first steps after being off your feet for a period.

Granted, it's a tiny drag to have to put shoes on just to get up for a piss in the middle of the night, but it's worth it. The hardest part is getting into the habit of remembering to do it. I had 'regular' fasciitis (not too sever, in other words) several years ago, and I got rid of it very quickly just by doing this. It eventually dawned on me that it was at its worst when I first stepped out of bed, but was much better as soon as I put my running shoes on.

Once it's under control, stretching the calves and Achilles is handy, as is rolling a ball under your feet (and it feels good)

Having said all that, Bonzeseses's injury sounds a little more serious, and he should see at least rest for a bit.

seypat

Everyone's feet are different. Go see a doctor and get professional help.

Campag4life

Sounds more like an Achilles tendon tear.
If you heard a crack, I would go to the doctor for an X ray. I am not one to go to the doctor either.
Good luck.
Plantar facia...and most of us that have been into cycling and are older have had this.
What cured my feet issues and I have had my share.
- Rigid sole carbon shoe with ample toe box
- correct foot bed matching arch or custom orthotics
- moved spindle back about 10mm behind ball of foot which reduces stress on Achilles.

bonz50

I can assure you it is not Achilles related, even without professional diagnosis, it is absolutely not achilles related.

deep_sky

Plantar fascitis is from repeated microtears in the fascia causing irritation. A "crack" would indicate that something more serious has happened, especially if you are seeing visible bruising. See a doctor ASAP.

copswithguns

I had a rupture of my plantar fascia tendon in May 2012 and it was a bit of a lengthy recovery process. Oddly, I now have more flexibility in that foot... I would consider having a podiatrist make you some custom insoles. Helps a lot from what I understand.

Slackerprince

This video helped me a LOT:

https://www.youtube.com/watch?v=1PS8Lc0Oi3M

It really is a CALF issue, as the PF is at the end of the calf.
Calf stretching, virtually, cured me.

Also, these CHEAP sandals REALLY worked for me:

https://www.okabashi.com/Okabashi-Gli...&searchSize=12

Finally, I use SuperFeet insoles:

https://www.superfeet.com/en-us

I've dealt with some pretty bad PF, but these things really helped me.
I used to scoff at stretching being a real fix, but if you are disciplined with
it, it can provide unbelievable relief.
However, since you heard an audible "crack," and you have bruising, I would
definitely recommend going to a podiatrist or other M.D.
Good luck.

S