Plantar fasciitis

[kendalcottages]

Hello

I do a bit of running from time to time.

Last year I trained for a marathon and had mild problems with plantar fasciitis through much of the training.

I went to my local GP who referred me and I now have these semi-rigid orthotics in my shoes that have been custom made.

Since then, I've read on running forums that orthotics don't necessarily help and that I am better off learning to run barefoot if I want to help my feet.

Is this true?

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[runningphysio]

Don't necessarily run barefoot as this can cause problems especially when already injured. **** have professed that this is a good injury prevention technique (with their free range) and their is good science behind it showing that the feet strengthen from this, but a steady progression into their free shoes is really important if you go that way.

Often the best thing to do with plantar fasciitis is a combination of stretching the fascia and strengthening both it, plantar flexors and various other structures that may be contributing to the problem (like tib post). Orthotics might help to support the arch if that is what a physio or podiatrist assessed as necessary but strengthening is key.

[kendalcottages]

Thank you for this. I'm not sure why, but part of your message just reads "****"... are you able to tell me what that bit was meant to be?

Don't necessarily run barefoot as this can cause problems especially when already injured. **** have professed that this is a good injury prevention technique (with their free range) and their is good science behind it showing that the feet strengthen from this, but a steady progression into their free shoes is really important if you go that way.

Often the best thing to do with plantar fasciitis is a combination of stretching the fascia and strengthening both it, plantar flexors and various other structures that may be contributing to the problem (like tib post). Orthotics might help to support the arch if that is what a physio or podiatrist assessed as necessary but strengthening is key.

[runningphysio]

Sorry there must be something stopping brands being written, didn't realise. It was just the brand with the swoosh. They have researched barefoot running and this is where their 'free' shoe range came from and 'lunar' range developed from. Hope this helps.

[kendalcottages]

Thanks again. I'm familiar with what I need to as far as stretching is concerned, but I'm not really sure what I do to strengthen whatever I need to strengthen (what is a tib post? - is that just the bottom of the bone in the lower leg?). Thanks.

[roycar]

tibialis posterior. google it. its a muscle in the deep posterior compartment of your leg. it inverts and plantar flexes your foot and eccentrically its responsible for controlling pronation of the foot. strengthen it by using a resistance band and inverting and plantarflexing the foot then slowly returning it to starting popsition.

[kendalcottages]

Thanks for this. I appreciate your help.

[vam44]

More exercises for plantar fascitis are aimed at improving muscular support of the foot by practicing activating the intrinsic foot muscles, this can be done in sitting in bare feet and trying to press the pads of your toes downwards keeping all the toes straight. Aim to press all the toes down with the same pressure. its not as easy as it seems. If your toes curl then you are using the wrong muscles.

you can also practice balancing the pressures on the base of your feet whilst in sitting imagine a point on the middle of your heel under your foot, a point under the middle of the big toe and a point under the foot just behind your little toe. These points make up a tripod. Try to press down on all tree points to get the tripod effect. Practice rolling from the two points under the front of your foot keeping some weight on the heel point. Good foot muscle control can assist with solving the problem

If you cant do these then you need to get more expert help and keep practicing,

Good luck

[mulberry]

i agree with strengthening the intrinsic muscles of the foot a great way to achieve this is to practice navicular lifts and navicular control during squats and lunges the other two points i would like to make; is assess neural entrapment points that may lead to irritation of the plantar nerves and arthrogenic pain generators that can cause neural irritation. and second assess the function of the three stirrups of the feet. tibialis anterior and peroneals during heel strike then tibialis posterior and peroneals during weight bearing and extensor digitorum brevis and peroneals during toe off the function of the stirrup slings about the feet are imperative for proper function and control. in addition myofascial release of these stirrups have been very helpful and self release with foam rollers are an effective method for self management of their condition

[bodyfit]

Hi Kendalcottages. Realise this is an old post but hopefully you may still get a chance to read this. Choosing the correct footwear for running may be crucial. An advice from a podiatrist or physio could prove helpful when buying a new pair of running shoes. I have some info on picking the right footwear on my blog page. Feel free to check it out.

[kendalcottages]

Thank you for your reply. I'm pleased to say I haven't really experienced problems for a while now. As it happens, I was helped by a physio when selecting my last pair of trainers. I bought some New Balance ones in the end (we have a NB factory outlet near us which is rather handy).

2 weeks ago I did the Edinburgh Marathon and I had no problems with PF either in the race or during the 18-week training program I followed. My only problem was very tired legs!!