dealing with plantar fasciitis

Alternate titles – “Well that hurt!” and “ Remember that one time when Lindsay passed out?  Oh yeah, that was yesterday.”

**WARNING: This is a long post – hoping it will be a resource for people who have PF.**

I have an entire board on Pinterest named, “Gifts For Lindsay.”  Hint to the hint.

As most of you know, I’ve been battling SEVERE pain in my left heel for two months now.  Actually, the pain started immediately after my last 1/2 marathon back in mid-March, so that’s THREE months of pain.  (I can ADD!)  Some days have been bad, some days I have NO PAIN at all.  I’ve just been chugging along and complaining a lot, but never really slowing down.

I haven’t really been listening to this injury.  And that’s stupid.

My turning point came Monday after teaching Advanced Step.  I felt GREAT while teaching – no pain whatsoever.  (In fact, all last week, I had minimal pain.)

But when I got up to go to bed on Monday night, I could barely walk.  All day Tuesday, I couldn’t put any pressure on that leg.  I knew that I had to go see a doctor.  After yesterday’s X-ray, we now know my pain is plantar fasciitis.

What Is Plantar Fasciitis (PF)? (all information from Web MD)

Plantar fasciitis occurs when the long, flat ligament on the bottom of the foot (plantar fascia) stretches irregularly and develops small tears that may cause the ligament to become inflamed. It causes heel pain, which can become long-lasting.

The most common symptom of plantar fasciitis is sharp or knifelike heel pain that usually occurs when a person gets up in the morning and takes the first few steps. The pain also may occur when the person stands up after sitting for a period of time.  <-YES!  Hurts so badly in the morning!

What causes PF?

Plantar fasciitis is the result of repeated stress on the foot that may be caused by normal aging or being overweight. Other causes of plantar fasciitis include:

• Activities such as running and jumping, which increase weight and stress on the foot.
• Foot conditions, such as having high arches, flat feet, or tight calf muscles or heel tendons, or walking with an inward twist or roll of the foot (pronation).

After talking to the orthopedist yesterday, the three things that helped contribute to MY PF were:

• – Training for and running the 1/2 marathon in MINIMALIST SHOES.  (<-interesting, right Heather?)
• – Step Aerobics
• – High arch and tight Achilles

Treatment Protocols for PF:

Home treatments:

• REST
• Ice packs – rolling your foot along frozen water bottles
• Strengthening exercises/flexibility exercises
• Orthotic devices

A doctor may recommend medication, splints, surgery, or physical therapy.

MY Treatment Approach Thus Far:

• REST:  Our Advanced Step Aerobics teacher had surgery last week and will be out for at least a month.  I’ve been asked to sub for her four times a week.  So REST isn’t an option right now.
• Ice:  I’ve been icing after each class and when I remember to do it during the day.  Probably not often enough though.
• Strengthening/Flexibility:  I’ve been good at stretching out my left calf as often as I can!  I’ve also been using the Power Plate at work and a slant board that a friend loaned me, two tools that help stretch out the calf muscle.  Oh, and I’ve discovered that daily yoga helps SO SO much.
• Orthotic Devices:  A month ago, I went to Foot Rx in Asheville and bought a pair of GREAT insoles (can’t remember the name).  They help with my high arch and have a permanent place in my Brooks right now.  I also contacted Zensah and they’re sending me a compression ankle sleeve that might help!

After much debate, I chose to get a cortisone shot yesterday.

Since I need to be able to perform athletically right now, this option made the most sense.

A cortisone shot is not a fix.  It simply masks the problem.

Once the teacher I’m subbing for comes back, I plan to take at least one week off of any formal exercise, and after that, I’ll probably have to be in the pool quite a bit. I’m ok with this – I NEED it.  I’d rather fix this problem now then have a gimp foot in the future!

So the shot…

Here’s how yesterday went down:

Step 1:  X-Ray

My orthopedist wanted an X-ray to be sure that my pain wasn’t from a BONE SPUR (calcium deposits in the heel).

No spur.  Just cool looking bones.

Step 2:  Wait for the doctor.  Take pictures of legs.  Sing songs in head.  Sing songs out loud.  Embarrass self when doctor walks in to Purple Rain.

Step 3:  Find the spot.

Doc poked around with the needle to find the exact spot where the pain was radiating from.  This part hurt pretty badly, but nothing like the shot itself.

Step 4:  Clean the area.

Step 5:  Numb the area.

Step 6:  Get the Cortisone Shot.

Oh buddy, did this HURT.  Not only is the needle HUGE, but it’s being applied into the core of the problem.  Then, after the needle is in, a bunch of liquid has to be forced into a teeny area.  Felt so weird and horrible.

Step 7: Squeal in pain.

Step 8:  Pass out.

Oh yes I did.

After the shot, I started to get dizzy so I laid down on the table.  Then maybe 3 minutes later, I felt ok enough to stand up when the doctor wanted to look at my arches.  I was standing, looking down at my feet…then…I had a dream…then…I was laying on the floor, looking up at the doctor and the nurse.  Apparently I told the doc that I didn’t feel well right before I went down.

A pack of crackers, lots of water and the lose of my dignity later, I was fine to leave.

I’m taking the next few days to rest completely.  I got subs for all my classes (thanks Aleah!) and I’m going to focus on healing this thing….until Monday, when I have to teach again.

QUESTION:  Have you ever had a sports injury?  A cortisone shot?  PF?  Ever pass out?

Oh and what are your views on minimalist shoes contributing to PF??

splendid…lindsay