Thom Trimble – I experienced plantar fasciitis for over 4 months, and employed several aspects of treatment. I also consulted one of the top podiatrists in the area. Here is what I learned:
1) Taping the foot properly at ALL TIMES was the key to my recovery. Proper taping technique along with good tape (2″ Kendall Curity Std Pourous tape, available at med supply or online) is essential.
2) Ice often early in the injury, and then after each run later on (10-15 minutes using ice massage).
3) Do NOT walk barefoot until recovered
4) Wear a night splint while sleeping. The prevents the foot from healing in the “drooped” position and hurting in the AM when you first walk on it.
5) Gentle massage and rolling your foot on a ball or can will help the tissue heal faster.
6) Keep running, moderately, and with your foot taped. Let pain be your guide. Moderate running can usually help the PF heal faster than just rest.
John Windle – Anecdotally, I had a nasty case from overtraining which I cured in a few days by using an old British technique called hot and cold poultices — apply ice for 20 minutes through a sock or a towel so you don’t burn the skin, then pu your foot (still in in a sock) on a hot water bottle for 20 minutes — repeat this 3 or 4 times a day while taking aaspirin at whatever dosage you can tolerate. My plantar was virtually gone in two days and completely gone in less than a week with no recurrence since.
Rob Elia – “Achilles tendonitis/tendinitis” subsumes a variety of Achilles-related conditions, from long-term degeneration of the tendon tissue to partial or full tears to inflammation of the surrounding tendon sheath, etc. I had a case in 2003 lasting three months (no running or even biking) that involved inflammation of the sheath and accompanying crepitus (squeaking/creaking felt in the tendon region). I tried all the standard therapies, incl. heel lifts, massage, ultrasound, etc., which are worth pursuing, but I don’t know if anything but rest finally healed it. My best advice is to prevent it in the first place, and the place to start is your shoes. My injury was caused by the heel tab that’s on every pair of running shoes made (“Achilles protector”). Most of them are innocuous, if pointless, but mine was so tight and stiff at the top that it cut into my Achilles during downhill running, when my foot was pointed down. Now the first thing I do with every new pair of shoes is to cut a vertical slit down the middle of the heel tab all the way to the top of the heel counter. Just another case of modern shoe design causing injury…
former member – Icing (two – three times a day, at least).
Taping (with adhesive sports-tape); along the achilles, down under the heel (3 tape bands); then some taping around the leg (like racing horses). that allowed me go from barely being able to walk, to doing a 1 hr-run with no pain the next day.
Thom Trimble – I have experienced this injury a couple times in the past 10 years. After weeks of rest and then a lot of stretching I finally went to a good sports massage therapist. He told me that a group of muscle fibers had become tramatized and they react to strain by cramping up. After some vigorous deep tissue massage the problem was almost gone. The “knot” in my calf was all but gone and I was back running days later. I continue to do my own deep tissue massage to prevent reoccurance. Massaging the affected area with an ice cube for about 10 minutes also proves beneficial.