Plantar fasciitis

[visitingcarol]

One of the things that keeps me tapping is the relief it gives me from plantar fasciitis. In the interest of "More is Less," when I get past the EOD workouts of the boot camp I'm currently undertaking (today was day 8 -- yay me!) I want to really only do a TWO twice a week. I also want to walk a lot more. What exercises do you think are most critical to keeping it at bay?

I would do PBS, of course. When I've started back tapping after a bout of PF, it's really hard to get through T-Tapp Twist, so I figure that would be on the list. I want to do more out-of-the-house activities, but if I let T-Tapp fall by the wayside and just go walk, then soon I'm back on the couch with my feet refusing to go. I basically am looking to do as little T-Tapp as possible to keep my feet feeling cooperative.

[Rachelle]

hey, Carol
do you have SATI or SITTM? Teresa talks about using nbt (no big toe) and klt (knee to little toe) while standing, and walking..
I have completely rebuilt my instep arch and never have problems with my feet - this is a miracle because I was born flat footed! all you have to do is incorporate t-tapp into your daily life - walking and standing and sitting.
Rachelle

[visitingcarol]

I own them both but have only used SATI. I thought I would give SITTM a spin after I get through the every day workouts of this bootcamp.

Maybe I need to really slow it down on the treadmill and figure out my best T-Tapp form while actually in motion. I think I do fine with my arms, but I know that I haven't figured out how to walk fast with my rear tucked. Probably if I'm going slowly enough that I'm staying tucked, then the rest of form will be okay as well. But of course I don't really want to slow down because I want to be able to look at the numbers scrolling by and think I've accomplished something. :rolleyes:

Is there a FAQ somewhere in keeping form while doing real walking as opposed to walking in place?

[Rachelle]

Carol, I'm pretty sure that either on the SATI or SITTM Teresa goes into quite a bit of detail on how to walk properly. nbt, ktl, keeping your feet straight ahead - I found that I had to make a real effort to do that - and weight on the outside edge of your feet. Do those things every time you walk, I think you'll find you never have foot pain again.

[trcg]

I think awesome legs are great for this. I have been pain free since 2002 before that I was getting out of bed and hobbling around like I was 100 years old. My daily rountine for about a year was do Awesome legs in the morning and evening. However, I also did foot point and flex before ever getting out of bed. In addition to the point and flex stretch of the foot and awesome legs I found a great shoe store and I went in one day when I could barely walk and said I need inserts so I'm pain free. They worked with me and we tried one type of insert and another and then did two and mixed and matched them. They found the perfect combo for me. I also wore my shoes all the time. In the mornings I would do the point and flex with my feet while still in bed, hop to the floor and do awesome legs go to the shower. Once my shower was on my shoes went on and did not come off until bedtime.

Sherry recommended rolling my foot over a tennis ball to get to my foot very deeply. I did not need to do this as my rountine worked for me and as I said I've been pain free since 2002-no inserts anymore either. I wore those for about 2-2.5 years and have not needed them since.

Best of luck finding relief as this pain is awful.

Renee

[visitingcarol]

AL, huh? :cool: I had been planning on adding AL in when I finished the every day part of the boot camp I'm working on. I'll make sure to keep it in regular rotation if it helps with PF.

I own Finger and Foot Fitness but haven't actually viewed it yet :blush:. I'm hoping it will have some help as well.

[PennyS]

Funny this should come up at this time. But I know it's not fun. I finally had to have surgery on my right foot last November because the plantar fasciitis was torn. Day before yesterday I came across a finger and foot fitness thread. Since I had that DVD, I tried it that night and my feet feel better already! Left foot I had the PF surgery, but it's also the one that I broke at the ankle last March, which didn't heal and I ended up having surgery in May. The left heel was also bothering me, but not to the extent of the right. Anyway, try the foot and finger fitness DVD. I don't remember how much it cost, but it is well worth it.

[JaneB]

Soaking your feet in magnesium oil & warm water will help loosen up the plantar fascia.

(As long as your foot is not red & hot - no signs of inflammation. )


In a muscle cell - calcium is released to cause the muscle fibers to contract, then the body re-absorbs the calcium and releases magnesium for the muscle to relax. Magnesium is a muscle relaxer! It also alkalizes tissue (postive ions).

There is some good information on "off topic" regarding transdermal magnesium therapy.

[visitingcarol]

Those of you who have conquered PF, can you ever wear cute shoes again? I don't mean unnaturally high heels, because I've never really been a big high-heel girl, but I do want to wear some cuter things than I've got. Between being more-to-lose and the shoes that I can put orthotics in, I'm feeling awfully matronly. I've bought some cuter clothes lately, and was wearing a reasonably cute shirt with a knee-length skirt and kind of dumpy shoes. Sigh.

So is there hope for somewhat cuter shoes? (Being pain-free is definitely the priority, but cuteness would be a great side effect. ;) )

[trcg]

I can wear any shoes I want now. :)
Renee

[MommyRose]

Carol, I sure do hear you on the kinds of shoes you need to wear for the orthodic inserts!!! My feet are sooo much better since starting t-tapp. I no longer wear the orthodics for pf anymore either. I wear other shoes now and can wear slippers for a certain portion of the day. However, I still can't wear any shoe I want. Bummer. :p For me its because I still have flat feet...albeit they are better then when I started tapping! And my feet are wide. I'd love to wear the cute skechers but they don't work with flat wide feet. ;) I have gotten away with Earth shoes...love those. Also, as your feet are healing you might want to try some Birkenstock orthodics. I've gotten them from a shoe store. They are not as agressive as my podiatrist ones and work in a larger variety of shoe. Really liked those. Good luck! :D

[BlessedMama]

Carol, my pf was getting better before tapping, but tapping definitely helped get it even over the hump more!

In regards to shoes, I do have to be careful, although it is as much because I cracked one foot a few years ago and should have had it casted--that 20/20 hindsight, ya know!

I buy more expensive shoes, but the place where I get them has some really cute styles! Naot is a good brand (my sandals are Naots and I got a lot of compliments on them!) and for $30 they will replace the insert. Good support.

A friend LOVES the Danskos and has a pair of clogs in them. I like them, but I'm not a clog type person!

I also have another pair...can't think of the name of them. But I do know those two, Dansko and Naots are excellently made and my feet don't hurt in them, no matter how long I stand or shop in them--even the sandals!

I caught the sandals on clearance, so that sure helped! ($50 instead of over $100) But they will last and as I said, the one brand you can replace the inserts if the shoe is still in good shape!

At least while you're rehabbing your feet, you might check into them!

I haven't been faithful to the Finger and Foot fitness, either, but the little bit I did with my feet helped where I cracked the one foot tremendously!

The other supplement that really helped me was Mannatech's Ambrotose.

HTH!

[visitingcarol]

I just wanted to report that yesterday I wore my matronly shoes WITHOUT an orthotic, and my feet feel perfectly fine this morning. Woohoo!! I've been eyeing Danskos for a few weeks and think I may go try some on soon. We have a Walking Store here and I know that store carries them and no doubt others that have potential to be cute AND supportive.

[DigiMom]

Hello,
I saw an interesting segment on "The Doctors" TV show on Planter Fascia and a Podiatrist came on and showed the newest technology to "cure" it. Go to http://www.thedoctorstv.com/main/show_synopsis/133%3Fsection%3Dsynopsis and down the page until 4th story on "Shockwave Foot Therapy. He said of all the patients he has treated, only 1 has had to come for a 2nd treatment, all others were "cured" after 1 treatment.

Here is another article from Mar 08 http://walking.about.com/od/heelpain/a/pfshockwave.htm. This article talks about high and low shockwaves. the lady on the show probably had low energy shockwaves as she was conscience and had local anesthetic.

Thought I'd add these in for the discussion. I'm thankful that my episode went away but it does come back from time to time.

[tgp157]

I have had PF in both feet for about 4 years. Had two rounds of shots. The 1st round provided great relief for about a month--the 2nd about 2 months. When I got the 2nd shots, the dr mentioned the possible need for surgery. I did not want surgery, so when the pain came back--with a vengance--I did not go back to the doctor. Upon the advise I rec'd on one of the T-Tapp forums, I ordered some heel cups from http://www.heel-that-pain.com/. A pair is about $25 + shipping. At first the improvement was sporadic--some days no pain, other days the pain was just as bad as it had ever been. But now that I consistently wear the cups in any of my shoes I can, I now am pain free. I cannot remember the last time I had a flare up--it has been months. I wear cute shoes on a regular basis. If the cups will fit into the shoes w/o showing, I wear them (the cups). If they won't, I don't wear them. The days I do wear the cups have helped my feet so much, that I can get by not wearing them some days--actually several days at a time. I really don't worry about it any more. I just wear whatever shoes I want to with the cups if possible or without them. I cannot recommend these enough.

[Ani]

I agree with Renee. I have just a whisper of PF, a minor background annoyance, so I'm not sure how much this applies to people struggling with serious bouts of it: but
I've found that when I do Awesome Legs before bed, NO PF the next day.

[nanburr]

Patience is essential when you have this problem. It just takes awhile, and so much that we do can aggravate it and extend the time it takes to heal. However, I do think tapping helped me - KLT! Another thing: Nobody here has mentioned this yet, but my podiatrist said that any shoe that allows lateral motion is NOT HELPFUL. In my case, it was open heels, of any kind (such as clogs), especially with a wedge or higher heel. Of course, I had been wearing wedgie sandals all summer. It does the opposite of the heel cups and more, putting stress and strain where you don't want it. I am happy to say, though, that as long as I'm tapping, walking properly, and not going barefoot in the house too much, I am pretty much pain free AND CAN WEAR CUTE SHOES AGAIN, without inserts or anything. Thought that would never happen. I also religiously did the little exercise the podiatrist taught me, both morning and evening.

[GleefullyLosing]

Hmmm..this is a really old thread, so not sure anyone will see this... I got pf from overexercising (I think particularly running) It got so bad that I could hardly walk a few steps. So I came here to the forums to do some research.. and you all mentioned a few things--one is Dansko shoes. Ladies, I could hardly walk to my car to go to the mall, but as soon as I slid into the Danskos, I had IMMEDIATE relief. No kidding. And they don't look so horrible either! Yes, they cost a lot, but you know, I would have paid twice as much just to get relief.
I have also ordered--thanks to your suggestions_- from the heel-that-pain website, and hope they may enable me to wear some of my less expensive shoes...we shall see!
I thank God for you all on this thread. It's been helpful and I just wanted to share it with you!
Editing to say that I tried on Birkenstocks, Finns and Earth Shoes, oh, and Borns. But nothing did the miraculous like the Danskos!!

Glee