If you're a runner, aerobics enthusiast, or devotee of almost any fitness activity other than yoga, you probably have or will experience plantar fasciitis. It's almost as prevalent as shin splints It's no fun; it has been known to sideline professional athletes and weekend warriors for weeks or months at a time. It's been called the “flip-flop disease” and “dog's heel”, but whatever you call it, when you get it you want the cure. Fast.
So what exactly is it? It can be identified by a burning type pain on the bottom of the foot. It's generally located just where the heel bone intersects with the arch. The plantar fascia is a band of tissue that runs across the bottom of the foot, from the heel up to the toes. One of its purposes is to act as a kind of shock absorber. Obviously, running on concrete puts your feet in harm's way more than gravel trails will. Plantar fasciitis occurs when one or more small tears happen. This is generally the result of a sudden sharp change in direction or intensity, although overuse is sometimes the culprit. The risk is greatest in the morning, particularly when you haven't stretched.
If you take this ailment to the doctor, chances are the treatment will be aspirin, ibuprofen, steroid injections, or something similar. The problem here is that these remedies treat the pain, not the problem. This is not exactly what you want.
A progressive thinking doctor will recommend a night splint. Now this is getting closer to a real solution. To understand how this works, I'll pass along my personal experience. About ten years ago I had a bad case of plantar in my right foot. To add insult to injury, it was really getting in the way of training for the Houston marathon.
I was whining to a friend in my running club (Bay Area Running Club) and he told me to talk to his wife who was an aerobics addict who had cured her own case not too long before. So I did; and this is what she told me. It's important to understand that all connective tissues contract and repair themselves as we sleep. The plantar fascia is no exception. And what do 99% of people do when they wake up at the insistence of the alarm clock? They stand up and put their full weight on their feet as they shuffle off to the bathroom.
All that repair done to the plantar tears during the night? It just ripped again due to the combination of weight and contracted 
tissue. That is why people experiencing this ailment complain that the pain is worse in the morning and lessens during the day. It makes sense because continued movement stretches it out. So what's the cure? Simple. When you first wake up, massage the bottom of your afflicted foot (or feet if you've got the double-whammy) for a good five minutes, no matter how strongly the call of nature is. This will warm up, stretch, and loosen up the plantar so that the nocturnal repair work will work in your favor. Use your fingers, or better still, use a massage tool like “The Stick” or the “Runner's Foot Massager”.
When you do get out of bed, have a pair of soft, supportive slippers or something similar to wear, especially if you have tile or laminate floors. By following this regimen my plantar fasciitis was completely gone in a matter of three weeks. And I had a good marathon.
To minimize your chances of getting plantar in the first place:
- Wear supportive running shoes that fit your body and stride type.
- Always stretch before running especially when your worlout is going to be trail running or hillwork.
- Take it easy when you get out of bed, especially the day after a hard workout.
- Use massage tools regularly, like “The Stick” or the “Runner's Foot Massager”. Pamper yourself; your body will thank you for it.
Comments
Thank you for your article on this very painful problem. I have been suffering this for a few months now and was looking at lengthy physiotherapy and expensive orthopedic insoles. I will try your idea as it seems to make the most common sense.
This is the same recommendation I give to my clients when they catch it early. Much better than waiting and ending up taking cortisone shots.
Stretching daily is so important even after the pain dissapates. This will prevent it from recurring.
I am definetly trying this, I'm sick and tired of being in pain!
I've been suffering from plantar fasciitis for about 2 weeks now, i've been icing/heating/elevating and taking anti inflamatory tablets and doesn't seem to be getting better. I went to the doctors last week and she stuck a big needle in my heel and injected steroids into the painful area which i have to say was extremely painful! i will take the advice of massaging in the mornings and see how i get on, my question is; has anyone else gone through this and pulled through with this advice? how long did it take?
Hey Stu, actually I followed this method and it worked for me. As I recall, it took about 2 weeks before I could run comfortably again.
A foot roller is also a great help; see it in the photo at the top of the article.
I just bought a night splint, and it has greatly reduced pain in the morning, highly recommend it!
I'm soooo sad! I'm training for the San Diego Rock and Roll marathon (my first) and can just cry in the morning from the pain in my left heel, its not really at the base its more in the curve of the heel just bellow the achilles tendon... will try the stretch and massage, should forget about my 18k run tommorrow... right??? Snif, snif. Haaaaave to get better, will be runnig for kids with cancer in Baja!!!!!
Some people run through the pain, some don't. I could run using aspirin but I really had to lay off to achieve the cure. I can relate to getting injured before the race; I ended up with shin splints 2 weeks before my January marathon...
I have this problem also, will this plantar also be in my front of my leg and calf??
No, plantar is just on the bottom of the foot. If you have pain on the front of your leg, it's probably shin splints. There's a good article about it on this site.
I have been suffering from plantar fasiitis for..well just about going on 2 years now..and let me tell you firsthand, for an 18 year old, that's a really hard diagnosis to toughen out..it really does suck..I wish there was a quick cure..i really do
I've had mine for a couple years also and I am 24. I think these runner just have a sore foot or the most mild case from running. Real plantar fasciitis does not go away like this. And they're complaining.... luck them (and they don't even know)! I'm glad someone else knows this... but I still keep searching for a cure!
Yes, morning stretches are very important.
But if you really want to correct PF quickly, proform and deep tissu
Massage on you calf and Achilles tendon while flexing foot
From you big toe to you calf.
I was hobbled for 5 years until I learned the (A.R.T.)
Technique. Fixed it immediately.
I have had PF for the last 7 going on 8 weeks. I just don't know what to do anymore. I have tried orthodics,the insoles on TV thats suppose to cure it and gel heels, I go to the DR all she does is wrap it up. I NEED some relief.
I've had PF for the last 9 months. I thought it was gone and turned on the heavy workouts way to soon. I felt a real shape pain in my arch. Now My foot feels like I'm missing support but at the same time it no longer feels like I am stepping on a nail. I think maybe I tore it free. I will try stretching in the mornings and see what happens. My night brace seems to work great and taping is probably something I will do for life.
I FEEL IT MAY WORK. ANYWAY I GIVE IT A TRY
Just wanted to say thank you to the person that suggested using the five fingers. With in two weeks of wearing these I have made a close to full recovery. Thank you again
What are the five fingers?
Ive been suffering now for close to 7 months. IMO PT is a joke, my Orthopod who claims to specialize in foot problems is also a joke. I do agree with the post above, those of you who claim to heal in weeks did not have PF. I have good days and bad. When I think Im getting close to healing it comes back with a fury. I am (was) an avid athlete, biking, running, lifting at least 5 days per week. Like most of us I live to be in motion, its who I am. Ive stretched, iced, massage, ultrasound and all with the same poor results.
At age 50 I dont have a lot of time to sit on my rump, I work, have kids and am constantly on the go.
Very depressing to say the least! Guess Im just crying in my beer. I need to here something new when it comes to treating this disease. Im getting close to considering injections. As anyone had the injections? and if so any luck? Thanks
Hey just wanted to let you know that my last statement was probably after I had been suffering with PF for about 19 months. I had a number of injections and I tried everything from icing to a night splint. It was horrible! I'm telling ya. Just try the five fingers. They work. I do notice soreness if I dont wear the five fingers for a week or so but if you wear these things around the house and then start slow with running, it works. I wish everyone that has PF would just give these things a try.
I have been dealing with the pain for 4 months. I have been stretching but not massaging. Also, my doctor prescribed Mobic. I hate taking it if I don't have to, so I will start massaging my foot and see if that helps. I walk 8 miles a day to maintain my low weight. I don't want to become a blimp.
I was an avid runner for over a decade. I miss it so much. I started having what I believed were plantar fasciitis problems about 2 years ago. I have tried everything under the sun. I have done cortisone shots, Sole inserts, night braces, stretching, massage, fin swimming, and calf raises. I have been regimented about my recovery, and it has all been to no avail. Last week, I started having chest cramps. I went and saw my doctor, and he informed me that my blood pressure was extremely high. My diet, exercise, and lifestyle are top notch. I am in my 30s. According to my doctor, it is hereditary, and there is little I can do except medicate it. I got put on Novarsc and Hydrochlorothiazide. Hydrochlorothiazide is a diuretic, and it has pulled a lot of the water out of my system. Basically, my foot problems went away over night after a 2 year battle. My body is fit, but I was retaining too much water in my blood vessels causing unnecessary pressure within in my feet muscles. IF YOU ARE HAVING PROBLEMS WITH YOUR FEET, DO YOURSELF A FAVOR AND HAVE YOUR BLOOD PRESSURE CHECKED. I am so happy that I will be able to put on the old running shoes and head down the road for a jog in the near future.
I've had PF since over a year (it started about 1 month after a marathon). I've done all the usual routines; massages, radio treatment, cortisone shots, orthopedic soles, etc., etc.
I had 3 cortisone injections, the first and second provided the most improvement. The third did not have much additional effect - but in any case, the doctor will not do more than 3 (risk of adverse side effects).
I'm really lost as to what to do. Im 43 years old and am thinking that I have to learn to live with this.
Regarding AA's remarks about blood pressure, mine was high at the last annual work medical check-up. I did nothing about it - as I'm completly demoralised with doctors at the moment. But thanks to AA, I'll now talk to my doctor and see if that is potentially provoking the problem. However, I must add, the problem is in one foot only - so it's not very logical that its a blood pressure problem (or it would be in both feet?).
Take courage anyone who has this problem - and take the problem seriously. It's not always a trivial thing that will go away by itself.
And if you find a solution for chronic, long-term PF - please broadcast to the world!!!
Five Fingers!!!!!!!!! Just give them a try. I couldn't be happier with the results
I am a 38 year old runner and have had PF for about a month deep in my heel and about 1 week ago got the ripping feeling through my arch!!! I do lots of icing and foot rolling but am very excited about the morning massage and will give it a go!!! I need to get back out there for my head space as much as my physical fitness, will let you know how I get on
By the way what is the five fingers? I missed that bit.
You will have to google it to get a picture but they were recommended to me as a way to get rid of PF and so far they have been a life saver. Even if you just wear them around the house you will notice a difference. They bring your feet back to their natural state and they more or less coach you into walking more on the front of your foot.
So how much do you get paid by five fingers????? I have seen people running in these and wonder how all their joints will react from all the impact! I am the bare foot bandit in my every day life and this my friend is my problem, and probably why I have PF! I feel sad that you try to take advantage of people when they are at their lowest, not good.
Thats crazy. I guess if someone knows everything and isnt willing to try something new they shouldn't be on a blog. I'm just trying to help someone out. I am not the only person to recover using 5 fingers. Not my loss. You can roll over and cry or get up and confront it. By the way, I do not sell 5 fingers and I could care less if you buy them.
Don't knock the 5 fingers. I don't have any yet, but I've done a TON of research on PF, and the 5 fingers answer is the most common. I have also read it takes care of knee and hip problems by realigning your body. I myself am trying the minimalist running shoes because I have been too lazy to drive clear across town to the place that sells the Vibrams and Dick's had the minimalist shoes. I hear they also have good PF results. I've only been using them 2 weeks and so far it's not better, but I expect it to take at least a month. I am being patient.
This pain is no joke! I been feeling this pain for about 1 month now. I thought it was something stuck in my heel until I started feeling the pain in my other foot. This pain is very intense especially in the morning when I wake up and hobble to the bathroom. What is 5 fingers?
i'm 19, and have been sprinting since i was 12, but had to stop a year and a half ago because of PF.
Unfortunately it kept me from running for the Israeli national team, and no one can seem to give me a solution that actually works...
My Dr prescribed me pills...but they aren't very useful, and he doesn't want to give me Cortazone injections because he says they can cause more damage...i don't know what to do!
Running is, was my life, and i would do anything to be able to compete again!
any good suggestions??
The pain level is almost intolerable!!! I've had this for about 6 weeks now. The Dr. only suggested the night splint, and the Tuli's heel cups, which are helping a little and so I will try the stretching and massaging first thing in the morn. to see about that. At this point, it seems like I would scream if I tried to massage that spot, but maybe I'll attempt it gently as I can and see. One other thing he suggested, was to place the foot at a wall, to put the toes up, and push down, with the knee flexed, to stretch the bottom of foot. Doing that about 10 times a day as well. I was never a runner, never go barefooted, never wear flip-flops, it just happened to me in my case.
I've dealt w/ PF since Sep of '09 @ a 1/2 marathon, my 4th...I tore my right iliotibial (IT) band in '07, but this was worse. It happened the last mile as I stepped up the pace drastically to finish under my goal. I did, but by the end of the race, I knew I had trouble. It took 5 wks to disappear. After 2 mos of training in April '10, it was back again. I've since gave up rest being stubborn, training again. I do ice every night. At my last option, since May of 2011, I've had 3 injections of Celestone (a steroid). I've been using a night splint for 3 months straight, wheras before I was using occasionally. I've also picked up some five fingers, but no running on hard surfaces on them. People, just stick to your wits and be persistent in self-treatment. My podiatrist DID encourage Five Fingers. My expensive custom boots to work and high end running shoes w/ Dr. Scholl's $50 orthotics as support were making my feet "lazy" and that VFF would help my feet gain strength & relearn natural stride. I'm not getting paid from Vibram, nor practicing a primal lifestyle going barefoot, eating nuts, & catching salmon in a stream. Only a mile or two on the side of the trail in the grass few times/week...I run some hills (not by choice, another trigger for PF) but I wasn't stretching enough for that. Stretch EVERY morning before getting upright. Don't put your weight on your foot 1st thing. Stretch, ice, massage. I'm getting better finally. I'll rest after this race!
6 years ago I got PF and not knowing what it was just dealt with it for what turned out being a frustrating 2 years.In the time I tried an injection, didnt do anything for me. at the end of that 2 year period , after countless advil and what not i decided i was going to get rid of it once and for good. here is how i did it. I never walked on any floor with out a shoe , crocs worked well inside. froze a bottle of water and iced the bottom of my foot rolling back and forth for 15-20 minutes 3-5 times a day and especially before bed. random calf stretches throughout the day. Night splint is a must, and before getting out of bed in the mornings i took the time to do some stretches. I just PF in my other foot a week or so ago and i am confident it will be gone shortly. follow the routine and you will be pain free! hope this helps.
Please, everyone listen!!! I have had terrible pain with PF and I can say that I know exactly what I have been doing wrong. Like many people I ignored the pain at first. When it became unbearable I finally addressed the problem. I used a night brace and took it slow in the morning. i also did just what I was told and stopped using the muscle (ie no fitness walking and no running while healing, this is so hard for many of us but absolutely necessary) Get your cardio elsewhere until you are fully healed. Here was where I failed myself. As soon as I no longer felt pain with the first step out of bed I began my routine again. MISTAKE! After my re-injury my physician told me to get in at least 4 weeks pain free and then start in very slowly. I am on my second round of healing which is immeasurably frustrating but better than the alternative of causing a lifelong injury that prevents me from doing what I love; running free!! I have seen all of the vibrams five fingers advice and that may truly work for some. The footwear that will help you is related to the kind of stride and arch that you have. If you are like me with a high arch vibrams is a BAD idea. Good luck all!!
So I'm 18, and I found out I had pf about 6 months ago during cross country season. Rather than stopping and healing, I continued to run on it. I ran races with a taped up foot to reduce the pain. Once track training started (january) it began to get even more irritated. It got to a point where about 3 weeks ago, the pain is now unbearable and I cannot run on it. Unfortunately, im out for the season and it breaks my heart. I'm desperate for a solution so I'm going to give the morning stuff a try and consider getting a night brace. So far I spend about 4 hours at my athletic trainers at the college doing heat, massage, stretching, strength, and ice. I have reallyyyy high arches, and some unique running form lol. my opposite foot flares out when i run. my knees are also not aligned quite right, cuz they go inward if i do a one footed squat. my trainer believes my form has something to do with it. however I've been running like this for 6 years now and never had this kind of problem. Any further ideas would be great! thanks
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