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Thank you thank you thank you !!! This channel is pure gold for injury recovery so I was very pleased to find a video on my current ailment; definitely be watching this 3-4 times as I work on my recovery as was the winning recipe for my dealing with a adductor/osteitis pubis issue earlier this year
There are doctors that need to watch these videos so that they can teach their patient. I decided to go to a new doctor after years with another practice for a second opinions. The second doctor was much better. She prescribed ointments and liquids for inflammation and pain. She sent me to a new and excellent physical therapy group. I began to walk without a cane. I'm going to tell her about these videos.
Thanks again for another informative video. Have you ever seen a case of plantar fasciitis where there was considerable swelling on the inner part of the heel, the exact part where you circled? Had this for about 2.5 months. Personally, I think I tore my PF in one spot as opposed to typical plantar fascitis. My understanding is PF usually doesn't have swelling but a tear does. Do partial tears heal on their own? Pain is not sharp early in the morning and gets worse with activity, so the opposite of standard PF. The swelling won't go away. X-Rays were normal and ultrasound showed "some thickening" of the ligament is what I was told, but I have a fluid pocket the size of a quarter on my foot. I've tried everything - relative rest, ice, compression, elevation, NSAID creams, lacrosse ball, and I'm allergic to steroids. I even tried 6 sessions of shockwave. Absolutely nothing. I was told I'm not a candidate for surgery because cutting the PF will make it worse and permanently change the shape of your foot. At a loss for how to reduce swelling! I remember thinking my metatarsalgia would never go away but it did after 3-4 months. I am catastrophizing this injury again.
I think you may be right - it does sound like a small tear - only thing is that tears usually show up on scans so not sure if something else is going on. Tears heal well but take long - you will have to be good with not pushing it into pain too much and giving it support with correct shoes and orthotics if needed. If you wanted help with figuring it out, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services
I don't know what it may be. My right foot. Starting my heel inside of my foot runs up to my big toe. What can it be any ideas? Like to know. Thinking I was wearing the wrong shoes.
@@SportsInjuryPhysio thank you so much for your help. I am going to massage therapy right now. The swelling is going down. Start to feel a little better.
27:56 I recently had cortisone shots in both heels. How do feel as this for relief. I have been doing stretches, night splints and I wear Vasyli orthotics, but the pain would not subside. My cause was to much Pickleball at 74 years of age. I love this game and the first activity I enjoy and get good cardio. Am I on the right track and is the cortisone shots a bonus?
Cortisone should be left as a last resort if nothing else is helping. Once you've had the shot, you should make sure that you don't rush into sport and really strengthen your foot and calf muscles (not just stretches but actual strength training) because the injection reduces the pain but it can make your plantar fascia vulnerable to tearing if you don't do the strength work.
It's like each step you take you're stepping in Hot, boiling Lava, at least mine was. Xrays showed the muscles & tendons in the bottom of my feet were in shreds. I wasn't an athlete or runner, just walked a lot on cement floors in my job at the time, less so than on previous similar jobs. So I was peturbed to say the least.
I already taken benefit from your another video on planter faciaitis, almost recoverd, I share one thing from everyone vitamin D supplementation helpful with gentle stretch and doctor footwear, I started running from one month, Always thankful to you 🙏🙏🙏
Hi Angeline, if you wanted help with your rehab and an exercise plan, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Mam I hope u r doing well in this pandemic 😷 nd maintaining urs and ur loved ones immunity by taking care of their concerns , I highly appreciate ur deep dig into plantar fasciitis this is the best video I have seen so far since m suffering from this injury in past 4 months 🙂 My question for u is regarding pain management Initially I was very confused what’s happening to my poor foot 🦶 But I aggravated my pain by watching lots of videos and trying it on myself together at the same time😩 My biggest concern at that time was , I just want to get back to my sport asap But this was the biggest mistake I did Later on my condition gets worse , I tried physiotherapy sessions but it helped me for that time only nd the exercise part was the only thing that helped me a little bit Earlier my pain was in the entire foot down there with Achilles soreness ( cherry on a cake stuff 😅) but gradually I progressed on my path and pain reduced after sometimes ( in the medial arch of course and heel too ) but once that went away I developed same stuff in other foot Now I have less arch pain sometimes and swelling ( but tibialis massage helps me to reduce it sometimes) but tingling in few fingers underneath is something which disturbs me every time in the morning 😔 I want to get back to my sport at any cost I don’t want to give up 💪🏽 , plz can u help me regarding this psychologically how I can progress through the details u have mentioned nd will I get back to my sport or not ? ( cricket) I would be very thankful for ur valuable wisdom Ma’am ( Ur app is not available in India 🇮🇳 ) 🙏🏽
Hi there, Bro Science, Thank you for the kind words. You asked about the psychological aspect of dealing with your injury. Hopefully this video will provide you with some useful advice. As for the medical aspects your specific injury, we cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
do you have any experience with getting plantar fascitis from strength training? I recently upped the weight for leg press, bulgarian split squat, and also added some more HIIT sessions with jumping squats..and I think i got it from there, followed by holidays where I was on my feet the whole day... My shoes are actually good with support, have never had an issue with them so far, also not when I started to train 1,5 years ago (same exercises)
I have arthritis in both hips, severe in my left and bad in my right. I am suffering from plantar fasciitis on my right foot. Could the cause of it be my hip arthritis?
I tried those Crocs LiteRide 360 Pacers, but my feet are so picky about topography that after a while they feel unbearable. I also tried Evshine orthopedic slides which seem to be Oofos knockoffs. They’re the right balance of firm and soft, so they’re great for after I’ve been running, dancing, weightlifting, walking around in heels, or mowing my lawn. Unfortunately, they have a bubble under the🤔metatarsal?🤷🏽♀️and under the heel. Again, my feet don’t like inconsistent topography. It also slides as I walk, so I find myself unconsciously clenching and wiggling my foot to keep them on and put distance between my soles and those bubbles, so my feet end up hurting after a couple hours. I also got Bronax wide toe shoes. I swapped the original insoles with Amitataha memory foam insoles, and they probably are my favorite outside shoes to walk in. They have a lump right under the center of my feet that seems to take the brunt of my weight so the balls of my feet and heels can get a break, but after about 8 hours, that starts to really irritate the soles of feet. Feels like a leather belt splitting inside my feet. For another outside shoe, I’ve rediscovered some JBU By Jambu flat sandals I bought years ago that have memory foam. They’re foot shaped too. I can wear these for a few hours before my feet start hurting. That company still sells that style shoe online. For indoor shoes, I’ve felt the most comfort in lined Crocs. I think insulated clogs, wide-toe shoes, memory foam insoles, and deep heel cups have been the best things to put on my feet, and reducing how much I’m on them and how often I put weight onto the balls of my feet has helped allow them to heel. I injured my feet pushing through the balls of my feet. It makes sense that doing that would re-injure them. I’m glad I found your video. It got me started looking for solutions.
Thanks a lot for this video and the other ones. I am struggling with plantarfasciitis (and golfers elbow, both on the right side) for months now. I got myself expensive individual orthotics, but I instantly got kneepain (outside tendons there) from wearing them, so I stopped. Do you emphasize me giving them a try again or do you have an other idea what to do?
I only got this recently in afew weeks it’s very sore I try working on sites it’s sore It just started when I driving my car it’s stated felt like a ball ij my foot or swelling I try rest it but now when I’m walking I try put main pressure on my toes to balance out the pain
I`m a nurse and a plantar pain patient for a couple of years. I got plantar fasciitis therapy , Sαnzoka Mula (Go ogle it) and a couple of days of adhering to it my soreness is entirely over. I don’t experience the disorder any longer ever since I stop utilizing medications and it`s easy to see whether there`s still any soreness remaining.
Hi this video is very helpful. I have plantar fasciitis and this winter it has been bad. Since I have a fitbit I try to get more steps but since the pain I've stopped all activity. I'm on my way to recovery!! Thanks
I have had this for about 8 years and it's becoming worse and worse. I'm in so much crippling, debilitating pain. I am trying the night splints but so far they aren't helping. I also roll them every day.
So, can plantar fasciitis be caused by stamping too hard on your foot? Embarassing... I stomped down EXTREMELY hard two months ago on a tile floor to pop a balloon... 🙄😑 INSTANT REGRET... 🥺
@@SportsInjuryPhysio I most certainly did. It was immediate as my foot slammed the ground I wanted to scream. 😳😔 I had x-rays and nothing showed anything broken.. What can I do to know if anything is torn?
I had a bone scan for sharp pain in the top of my foot and it showed i have "probable plantar fasciitis". Can it cause top of foot and numbness? Super confused by the bone scan result.
No, those are not symptoms of plantar fasciitis. Scans are not always useful for diagnosis - you are better off consulting a physiotherapist or orthopedic doctor who can assess it for you. The main things that can cause the symptoms you are describing include injuries to the tendons over the top of the foot, or injury to local nerve in that area, or referred pain from your lower back, or the joints in your foot. None of these things will show up on a scan of the foot.
As soon as I fixed what was pretty much a seized up hip area and all associated problems my planter fasciitis that I had for twenty years disappeared. My personal view is, unless your feet are very deformed DO NOT wear orthotics. Wear barefoot shoes and try fixing everything other than your foot. Your foot is probably a symtom of other problems. I wasted so many years and a tone of money on my feet that weren't even causing the problem in the first place.
My pain is right cross the bottom of both my feet. I've have this pain for over 20 years but as long as I wear sandels the pain is almost nonexistent. If I have to wear shoes or boots within no time I can hardly walk. Recently I start doing some stretching (toe touching) and it has brought on the problem worse then it's ever been. I can hardly stand up for any length of time now. The pain is so constant now I can hardly get around at all. Any ideas what this might be? Thanks.
I have been having pain on my heel when i get up but it gets better as the day goes on, just last week the pain got so bas that i could not walk..i had to walk one step at a time, left heel was very painfull, i also got pains in my lower back. My Family doctor told me its plantar fascitis...i was told to see a Podiatrist. Thanks for your info
Hi ihad it few months plantar fasciitis idid a marathon 5 weeks ago it started on 20miles what I did was walk for 10 mins then did my ex sidestep finished my 6 miles again it was sore when I did it it seems to be getting better when I exsize I had stress at time with work I think that makes it worse
No my heal. Left foot centre on top and a little in toes. Two months in pain. i did blood test, physio, gout meds now Doctor wants a MRI. Any advise please.
It sounds like your doctor's plan is correct - an MRI will show what is going on there. It sounds like it might be an injury to your bones in that area - but gout can also cause that pain.
I have been told that I have plantar fasciitis. I don’t have a lot of pain in my foot. My pain is more in the mid foot to forefoot. It stops right right before the ball of the foot. It hurts on the top and bottom
That does not sound sound like plantar fasciitis. It might be an injury to your metatarsal bones like a stress fracture or it could be metatarsalgia or Morton's neuroma.
I am a police officer and I stand up a lot at my federal building and my hill really hurts. It don’t start right away, but as the day goes on, it starts hurting and then at night it’s really hurting.
You need to try and make a plan with your shoes - can you place inserts into them to make them a bit softer and perhaps allow a bit of arch support? Have a look at the description of this video - I've added links there to different types of insoles that may be of use. But if you have access to a podiatrist, they can also make you a custom pair of insoles that are designed especially for your foot shape. I'm assuming that you have to wear specific shoes for work, but if you have the option of wearing more cushioned shoes, that will also help.
Thank you, your video is very informative. When I flex my foot, it feels like what might be the plantar fascia, although it's painful and inflamed above my (high) arch, so I'm not sure if it's plantar fasciitis. I found someone else who mentioned that a small percentage of people feel it in the arch vs. their heel!? It seems odd, but it doesn't feel as bad when I take out my extra arch support!? It definitely shortens over night though and I feel my first step in the morning! I stand, lift and walk all day at work without an option to sit. I'd appreciate any insight and potential remedies you might suggest. Sincerely, KD
Hi KD, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
I'm not quite sure what you mean with above your heel but I am assuming you mean at the back of the heel? If so, then it sounds like it is likely insertional Achilles tendonitis. This video shares tips for insertional tendonitis specifically: th-cam.com/video/mWUzsQILzWA/w-d-xo.html This video shares the treatment advice for Achilles tendonitis in general: th-cam.com/video/H1nfgU1amvg/w-d-xo.html
Thanks Dr for your great video 👍👍👍. I have Plantar fasciitis for 7years, got 3 cortisone injections. The best good insoles in your shoes and shoes tight my feet. But, I have a terrible burning pain in my feet at night. Please, your advice 💝
Hi Luba, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
I'm currently having plantar fasciitis and going to the hospital for my appointment with the orthopaedic specialist. It's tiring when it hurts when u walk the first few steps of the day or after u rest and want to get going. Or even at the end of the day 😢
The only thing that worked to heal mine was HOT water baths 3 times a day (110º F) and staying off of it as much as possible for three months with some light tennis ball rolling after a month. It seems every injury takes three months now that I'm 68. EVERYTHING else just made it worse. I stopped hiking until three weeks after it felt completely better and now two years later it has not returned. It's like it never happened.
Glad to hear. This condition is very stubborn and frustrating. I am precisely half your age (34) and I've had several injuries take 3 months or more as well, including a PF tear. I'm a little over 3 months and it is getting better, but not normal yet
So what's the protocol for a strained or minor tear of PF cause I definitely was just running then did big stride up a curb and instant sharp burn at heel. Chilled for a week and ran again and that feeling was sort of tickling about so I've been not running. Sometimes occasionally I'll catch a subtle feeling. Seems like I probably just need to rest for a few weeks. I've been stretching daily for the past few days cause I realized I have terrible ankle dorsiflexion so I assumed that was maybe a factor in why it happened.
Tears recover much more quickly that plantar fasciitis. You've been clever to stop activities that hurt but you can likely now start to slowly introduce heel raise exercises (start double leg usually) and progress them until you've rebuilt your full strength. It usually takes at least 6 weeks to heal but then you have to ease into running following run/walk programme as it then has to slowly get used to loads from running as well. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
I have seen lots of podiatrists and specialists and ended up easing mine myself by massaging calves/shins and stretching calves and feet - I don’t even touch the sore area. Stretch feet by grabbing top of foot around toes and bring foot to buttock - a great shin stretch. Also asian squat great for calves and feet.
Can plantar fasciitis develop from recovery from a bakers cyst? Last September I was forced to use crutches and eventually a cane before my baker’s cyst was on the road to recovery. I tended to favor one leg more than the other and only when I was walking without support did I discover the heel pain. It’s been many months. Thanks for the most comprehensive video I’ve found on TH-cam. I’m committed to the exercises but appreciate your whole body approach. So sensible. I like that you take it seriously without the lighthearted approach other videos have taken. Thanks for giving me hope and stressing the strength training approach.
Any injury that makes your walk funny for a while can contribute to this developing. I'm glad you found the video useful. Best wishes for your recovery.
My start ing the heel and going around to my ankle that run up to my hip.an I'm been taken medication but it not help my situation it also swell the more I walk or sit.
Thanks for al the tips and advice, yes it's very painful it's my 4th time I am quite skinny and I think its my garden work that flair it up again but this time it's really bad. Maryke ate you from the UK. Maar ek sien jou naam en is seker jy kan nog Afrikaans praat. Ek is van NZ Auckland al vir 24 jaar. Ek weet nie of ek na 'n Physio of Podiatrist moet gaan gewoonlik het ek.met oefeninge dit weer gesond gemaak😊
Ek kan Afrikaans praat maar my spelling is erg! It really depends on the physio you consult - some are able to also issue basic orthotics and that may be enough if you don't have a very flat foot. It may be that you have to consult both a physio and podiatrist.
You're welcome! I plan to make a video about strengthening exercises soon but in the meantime these stretches may be of use: www.sports-injury-physio.com/post/top-5-stretches-plantar-fasciitis
Lots of people get this without being overweight. It is an overuse injury which means you can get it by overdoing any activity that puts force through the plantar fascia - the most common cause is wearing shoes that don't offer support or doing much longer walks, runs or simply standing for much longer than what you are used to.
Hello Maryke, Thanks for your video. I have a question. So i have plantat fasciitis. And since a couple of weeks it is becoming worse. At first i had some stiffness in the morning and it would be gone at the end of the morning. But now after a run it will hurt for days until it goes away. Now i have been doing the strenght training for a long time. But i think it is caused because is have tight calves (bad ankle mobility for squats and stuff) and my running technique has shifted more from a heel strike to a forefoot strike. But i suspect this is causing more tension on my soleus. Masaging the soleus makes the pain go away faster. But i think i really need to fix my tight calves to solve this one to make sure this doens't keep returning. What would you recommend?
There really isn't a simple fix, but here are some ideas: 1. If you shifted to a more forefoot strike, it would work your foot and your calves much harder. 2. If you now struggle with sore and tight calves, it is likely that they have overworked due to this shift in running style = overuse injury of your foot and heading for one in your calves - stretching can bring temporary relief but to get the tightness to go in the long run, you will have to reduce the load you are putting through them temporarily (this may mean stop running for a while or significantly reducing running) and allowing them to recover. 3. Then once they have recovered enough you will have to ease into running super slowly and adapt it to allow your calves and foot to properly adapt 4. Once injured that area of your body loses strength and endurance and can no longer cope with your normal training and daily activities. So if you then continue to run on it at previous level and add strength training on top = just further overload + more injury which is likely why your foot is getting worse. If you wanted help with your rehab and an exercise plan (running + rehab recommendations), this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services
@@SportsInjuryPhysio Thanks for the responds. Yeah i think i overworked it a bit. I have been building up and the last few weeks i have been doing 10k interval workouts to improve on my speed. So the cause is no mystery. But i have always had ankle mobility issues. Have been working on that and improving it. But it takes a lot of time. I guess i have to let it recover, dial down the interval work i have been doing and slowly build back up again, like you say. Luckily the injury hasn't progressed to serious levels and the pain and stiffness goes away within a few days, but if i keep this going it will for sure get worse...
It may do if the bunion is causing your other toes to move over and press on a little nerve. But there are several other reasons for tingling in your feet so best to have it checked.
I just found your channel and you have some of the best videos I have seen thoroughly explaning cause, sympoms and treatments for different injuries! I have experienced pain in the arch of my foot, not near the heel, for half a year now. I used to think it was plantar fasciitis because that is what usually shows up if you google "foot arch pain", but now I am not so sure. After watching a couple of your videos I realise it could be a number of injuries. It is hard to predict what makes the pain worse. I have tried not running, not walking too much, running a bit and walking a lot. Wearing different types of shoes. Wearing orthodics. It doesn't seem to be getting better or worse no matter what I do so I now walk until it starts hurting and run half an hour 3-4 times a week. It does not hurt more in the morning but it almost always gets worse when I go for a longer walk of +1 hour. However it does not hurt at all when I go for a run. I run with a forefoot strike and heel strike when I walk so I have been thinking it could be something to do with the rolling foot motion when walking with a heel strike. I have been referred to see a orthopedic surgeon but I have to wait 20! weeks for an appointment, so if you could point me in the right direction to what you think my injury could be it would be very much appreciated. I would love to not make the injury worse and maybe start healing if there are some exercises I could do :) As additional information I can mention that I have tried to start running a few times but have had problems with pain along the front/outside of the shin. As an attempt to avoid this pain I tried running in barefoot shoes and this was when I first felt the pain in the arch of my foot. Not when running but when walking (I only ran 2x 1 minutes) but I probably walked half an hour on the same workout. After that experience I didn't run for 3,5 months until I had talked to a doctor who said I could run as long as I did not feel pain.
Very interesting case - although when it comes to injuries interesting is usually more challenging to figure out. So from what you write we can say: 1. The walking action irritates it more than running 2. Whatever is sensitive and causing pain was likely irritated by wearing unsupportive shoes that you weren't used to for too long In cases like these where the cause is not that clear, a very simple approach tend to work: 1. Limit walking to the level that you can currently do without irritating it and definitely walk with supportive shoes for now - this distance will naturally increase as the sensitivity goes down but it will take a few months rather than weeks. 2. Use running to strengthen your foot - the fact that it does not hurt to run means that it is OK - but I would likely start with run walks. The most common reason for pain along the front outside shin when running is either that you overstride and put your foot down too far in front of you (causing tib ant to get sore) or that your foot supinates outward (causing peroneals to get irritated). So check if you experience ether of this and if you can adjust it. Please be aware that my advice may not be right for you because I've not assessed you. If you wanted help figuring this out and an exercise plan, this is something that our team of physios can assess and help you with via video call. My colleagues Steph and Kevin are best at figuring out foot injuries. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Thank you so much for taking the time to reply! I am already following a relatively slow 12 week "couch to 5k" running program, where I run 3 times a week. Starting from 2x 1 minut running with walking in between in late November I just finished week 9 of the program yesterday with a 20 minutes continuous run. My shins still get a little sore after each run but it is definitely not as bad as when I was running with "normal" cushioned running shoes with a drop from heel to toe. After a rest day between runs the soreness goes away almost completely before the my next run. I am really happy with the progress and even though I feel like I could run both further and faster I am sticking to the program with small increases in running time/distance for each run. When running in my old running shoes I would probably overstide a bit and when my lower leg got tired I could feel and hear the front foot "slapping" down. I don't know if my feet supinates outwards but I will try to think about it the next times I go running. A few times I have thought my foot was okay when going for a walk in sneakers but then it startet hurting. I would turn around and walk back, but the walk back was enough to really irritated it - maybe I should run back next time it happens now that I can run for at least 20 min :) I will definitely remember to wear more supportive shoes when I have to walk longer distances. I have actually noticed that I can walk farther in my Blundstone boots than in softer sneakers.
That's not really specific enough for me to make a good guess but could be a general strain of the plantar fascia or posterior tibialis tendon injury where it attaches to foot arch.
I have this. But the pain is on inner side of my left heel, but also about an inch from bottom of my toe. It burns there, especially when I stretch there.
Thank you for this video. You said something that it could come from the sciatic nerve. How can I check that out? Pain in my lower back and heal. Thank you in advance Fia
If you have pain in your lower back and heel, it increases the chances that it may be from a nerve but the only way to know is have it assessed by a physiotherapist who can perform the necessary tests.
It's difficult to say because I'm not sure exactly what area you mean with the back of your heel. But perhaps have a loot at this video about insertional tendinopathy because if it is on the back of the heel it is more like to be this. th-cam.com/video/mWUzsQILzWA/w-d-xo.html
Hi Urvi, We have a video. Here's the link: th-cam.com/video/2oJEE26YpLQ/w-d-xo.html Hope you find it helpful! I have now also added the link to the Description of this video.
Hello Maryke, thank you so much for such nice and detailed videos on these common injuries that always provide with extremely useful and enlightening information. I hope you are safe and sound during this period of pandemic. Here’s my question: After having had some 2-month of total rest during my recovery period from PTTD, a few days ago I began to get back to running activities on asphalt and probably in higher milage than I should have done, and I have developed pain in the medial arch of my right foot, the same one where I had developed PTTD. It is not a sharp pain near my heel as you indicate when defining plantar fasciitis pain, but rather a sense of strain and mild pain in the inner part of my medial arch. When I get off the bed, it is not that painful but I just feel some mild sensation of stiffness. Do you think it is anything related to plantar fascia ligament or it is rather related to my previous injury, kind of recurrence for not having respected the norms? (It is a bit weird because I do not feel any pain where I used to have in PTTD, but rather a stiffness in the medial arch) And, finally, do you think it is still safe to run with lesser intensity and milage? Once again thank you so much and I am looking forward to hearing from you. All the best from Turkey
Hi Barish, I am very well thank you. It is not really ideal to rest your foot totally when recovering from PTTD because that won't strengthen the muscle and tendon. Yes, you rest from running but should do strength training exercises and walking - maybe this is what you meant by saying rest. You will definitely have to dial the running back and consider starting with run /walks to help your foot to get stronger. To me it sounds as if it may be related to your PTT that you had.
@@SportsInjuryPhysio Hi again Maryke, thank you so much for your reply back. Actually, what I meant by resting in my previous message was to keep the strengthening exercises for my glutes, calves and ankle, and I believe they worked pretty fine. I also kept on swimming and cycling (I'm not sure if the latter was a good idea though as it was a bit weight bearing). I also applied the protocol you then shared with me (like one minute walk, one minute jog, one minute walk, two minutes jog and so on), and it was really great and safe. However, then I stopped running due to the pandemic quarantine for a month and then began directly where I had left it, and guess it was the mistake, I should've done walking/jogging exercise and kept on progressively. I don't think it's really that bad now, just feeling some numbness and stiffness rather than pain, and I'll apply the protocol you suggest. My only concern is about cycling. Do you think it is ok? I've got a indoor trainer, which is a perfect option in these days, but I'm just not sure if clip on pedals would aggravate the condition.
@@btugrul Sounds like you've assessed the situation perfectly - I agree that you may just have gone back a bit quickly after lockdown. With regards to cycling - you'll have to try it to find out - try a moderate intensity short duration ride and just be careful when you clip your feet in and out. For some ppl it works well and others not - yours seems to be relatively calmed down so as long as not too hard intensity to start with should be fine. xm
@@SportsInjuryPhysio thank you so much Maryke. I'll definitely take your advices seriously, and once again thank you so much for such useful videos. All the best
This was extremely helpful, thank you! This is the first time I am experiencing plantar fasciitis. The only question that I have is, do you have a sense of the length of time it takes to recover from this? I know it’s hard to describe, but would like to have an understanding of recovery. Period. Many thanks.
It can take anything between 3 months (this is considered quick) and more than a year, but the quicker to start applying the correct treatment (shoes, managing activities like walking and standing, exercises) the quicker it gets better.
I have the condition badly. They x-ray my feet, and showed me the x-rays. They could see the white layer on both feet, pretty large. Mine hurt badly when I walk to far, or stand too long. I use the molded inserts, with shoes etc. The doctors once said stretching would help some, but outside of that, they could only resort to surgery. Where they would put in those like rubber grommets, in your feet etc.? The doctor said he didn't really recommend it however, because it may not work, and it could make matters worse even afterwards. He said if pain were to get worse he could give shots in my feet. My other problem is it affects me at work. If I have job assignments at work where I have to stand too long an entire day, or carry things upstairs, or lots of walking, by the end of the day, it's very painful.... And my feet will hurt greatly at night. I thought about asking for an accommodation at work to manage this. What do you think I could do to help my situation?
Hi Mark, go and see a physiotherapist who can help you find the right exercises etc. for you. Every person is different and it is about combining the right shoes, exercises etc. They can also help you with asking work to adjust things to allow healing. xm
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Can I wear flip flops as house shoes?
My feet hurt If I stand then sit it's hard to get started again my body from bottom back is in pain
Thank you thank you thank you !!! This channel is pure gold for injury recovery so I was very pleased to find a video on my current ailment; definitely be watching this 3-4 times as I work on my recovery as was the winning recipe for my dealing with a adductor/osteitis pubis issue earlier this year
There are doctors that need to watch these videos so that they can teach their patient. I decided to go to a new doctor after years with another practice for a second opinions. The second doctor was much better. She prescribed ointments and liquids for inflammation and pain. She sent me to a new and excellent physical therapy group. I began to walk without a cane. I'm going to tell her about these videos.
She has the best description by far from all the other videos I have seen so far. Thank you.
You're very welcome!
What do you mean taping.
E2
Well
The most helpful of all the plantar fasciitis videos. And I have seen them all! Thank you. Thank you.
You're very welcome!
Thanks again for another informative video. Have you ever seen a case of plantar fasciitis where there was considerable swelling on the inner part of the heel, the exact part where you circled? Had this for about 2.5 months. Personally, I think I tore my PF in one spot as opposed to typical plantar fascitis. My understanding is PF usually doesn't have swelling but a tear does. Do partial tears heal on their own? Pain is not sharp early in the morning and gets worse with activity, so the opposite of standard PF. The swelling won't go away. X-Rays were normal and ultrasound showed "some thickening" of the ligament is what I was told, but I have a fluid pocket the size of a quarter on my foot. I've tried everything - relative rest, ice, compression, elevation, NSAID creams, lacrosse ball, and I'm allergic to steroids. I even tried 6 sessions of shockwave. Absolutely nothing. I was told I'm not a candidate for surgery because cutting the PF will make it worse and permanently change the shape of your foot. At a loss for how to reduce swelling! I remember thinking my metatarsalgia would never go away but it did after 3-4 months. I am catastrophizing this injury again.
I think you may be right - it does sound like a small tear - only thing is that tears usually show up on scans so not sure if something else is going on. Tears heal well but take long - you will have to be good with not pushing it into pain too much and giving it support with correct shoes and orthotics if needed.
If you wanted help with figuring it out, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services
I don't know what it may be. My right foot. Starting my heel inside of my foot runs up to my big toe. What can it be any ideas? Like to know. Thinking I was wearing the wrong shoes.
It might be the tendon of the flexor halucis longus muscle that is injured but it is not really possible to tell without assessing it.
@@SportsInjuryPhysio thank you so much for your help. I am going to massage therapy right now. The swelling is going down. Start to feel a little better.
27:56 I recently had cortisone shots in both heels. How do feel as this for relief. I have been doing stretches, night splints and I wear Vasyli orthotics, but the pain would not subside. My cause was to much Pickleball at 74 years of age. I love this game and the first activity I enjoy and get good cardio. Am I on the right track and is the cortisone shots a bonus?
Cortisone should be left as a last resort if nothing else is helping. Once you've had the shot, you should make sure that you don't rush into sport and really strengthen your foot and calf muscles (not just stretches but actual strength training) because the injection reduces the pain but it can make your plantar fascia vulnerable to tearing if you don't do the strength work.
It's like each step you take you're stepping in Hot, boiling Lava, at least mine was. Xrays showed the muscles & tendons in the bottom of my feet were in shreds. I wasn't an athlete or runner, just walked a lot on cement floors in my job at the time, less so than on previous similar jobs. So I was peturbed to say the least.
Hi there and what if you have heel spur that inflamed Fascia ?
I already taken benefit from your another video on planter faciaitis, almost recoverd, I share one thing from everyone vitamin D supplementation helpful with gentle stretch and doctor footwear, I started running from one month, Always thankful to you 🙏🙏🙏
Thank you very much for this video. Please I am suffering from plantar fasciitis since 10 months now.
Hi Angeline, if you wanted help with your rehab and an exercise plan, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Mam I hope u r doing well in this pandemic 😷 nd maintaining urs and ur loved ones immunity by taking care of their concerns , I highly appreciate ur deep dig into plantar fasciitis this is the best video I have seen so far since m suffering from this injury in past 4 months 🙂
My question for u is regarding pain management
Initially I was very confused what’s happening to my poor foot 🦶
But I aggravated my pain by watching lots of videos and trying it on myself together at the same time😩
My biggest concern at that time was , I just want to get back to my sport asap
But this was the biggest mistake I did
Later on my condition gets worse , I tried physiotherapy sessions but it helped me for that time only nd the exercise part was the only thing that helped me a little bit
Earlier my pain was in the entire foot down there with Achilles soreness ( cherry on a cake stuff 😅) but gradually I progressed on my path and pain reduced after sometimes ( in the medial arch of course and heel too ) but once that went away I developed same stuff in other foot
Now I have less arch pain sometimes and swelling ( but tibialis massage helps me to reduce it sometimes) but tingling in few fingers underneath is something which disturbs me every time in the morning 😔 I want to get back to my sport at any cost I don’t want to give up 💪🏽 , plz can u help me regarding this psychologically how I can progress through the details u have mentioned nd will I get back to my sport or not ? ( cricket)
I would be very thankful for ur valuable wisdom Ma’am
( Ur app is not available in India 🇮🇳 )
🙏🏽
Hi there, Bro Science,
Thank you for the kind words.
You asked about the psychological aspect of dealing with your injury. Hopefully this video will provide you with some useful advice.
As for the medical aspects your specific injury, we cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
do you have any experience with getting plantar fascitis from strength training? I recently upped the weight for leg press, bulgarian split squat, and also added some more HIIT sessions with jumping squats..and I think i got it from there, followed by holidays where I was on my feet the whole day...
My shoes are actually good with support, have never had an issue with them so far, also not when I started to train 1,5 years ago (same exercises)
Yes, anything that loads the feet can cause it. And it sounds like it was likely the combo of your exercise increase + then spending ++ time on feet.
I have arthritis in both hips, severe in my left and bad in my right. I am suffering from plantar fasciitis on my right foot. Could the cause of it be my hip arthritis?
It could be if it is causing you to place a lot more weight on your right leg.
Hi 👋 love your videos ..I'm working towards returning to physio practice after 22 years & these videos have been really helpful.😊
I tried those Crocs LiteRide 360 Pacers, but my feet are so picky about topography that after a while they feel unbearable. I also tried Evshine orthopedic slides which seem to be Oofos knockoffs. They’re the right balance of firm and soft, so they’re great for after I’ve been running, dancing, weightlifting, walking around in heels, or mowing my lawn. Unfortunately, they have a bubble under the🤔metatarsal?🤷🏽♀️and under the heel. Again, my feet don’t like inconsistent topography. It also slides as I walk, so I find myself unconsciously clenching and wiggling my foot to keep them on and put distance between my soles and those bubbles, so my feet end up hurting after a couple hours. I also got Bronax wide toe shoes. I swapped the original insoles with Amitataha memory foam insoles, and they probably are my favorite outside shoes to walk in. They have a lump right under the center of my feet that seems to take the brunt of my weight so the balls of my feet and heels can get a break, but after about 8 hours, that starts to really irritate the soles of feet. Feels like a leather belt splitting inside my feet.
For another outside shoe, I’ve rediscovered some JBU By Jambu flat sandals I bought years ago that have memory foam. They’re foot shaped too. I can wear these for a few hours before my feet start hurting. That company still sells that style shoe online. For indoor shoes, I’ve felt the most comfort in lined Crocs.
I think insulated clogs, wide-toe shoes, memory foam insoles, and deep heel cups have been the best things to put on my feet, and reducing how much I’m on them and how often I put weight onto the balls of my feet has helped allow them to heel. I injured my feet pushing through the balls of my feet. It makes sense that doing that would re-injure them. I’m glad I found your video. It got me started looking for solutions.
Thanks for sharing, and good luck with your recovery.
Thank you so much! You described my pain perfectly.
Thanks a lot for this video and the other ones. I am struggling with plantarfasciitis (and golfers elbow, both on the right side) for months now. I got myself expensive individual orthotics, but I instantly got kneepain (outside tendons there) from wearing them, so I stopped. Do you emphasize me giving them a try again or do you have an other idea what to do?
Best advice yet...keep informing us with your technics ..Thank you
Thanks, will do!
I only got this recently in afew weeks it’s very sore I try working on sites it’s sore
It just started when I driving my car it’s stated felt like a ball ij my foot or swelling
I try rest it but now when I’m walking I try put main pressure on my toes to balance out the pain
I`m a nurse and a plantar pain patient for a couple of years. I got plantar fasciitis therapy , Sαnzoka Mula (Go ogle it) and a couple of days of adhering to it my soreness is entirely over. I don’t experience the disorder any longer ever since I stop utilizing medications and it`s easy to see whether there`s still any soreness remaining.
Hi this video is very helpful. I have plantar fasciitis and this winter it has been bad. Since I have a fitbit I try to get more steps but since the pain I've stopped all activity. I'm on my way to recovery!! Thanks
Glad you're getting better Camille xm
Thank you for making this highly informative video!
My pleasure!
Great informative, thorough video on PF. I'm surprised so few views!
God bless you .You are loved
Thank you so much. Top notch informative. ❤❤❤
You are welcome!
I have had this for about 8 years and it's becoming worse and worse. I'm in so much crippling, debilitating pain. I am trying the night splints but so far they aren't helping. I also roll them every day.
Look at your hips over and over again and don't eat sugar take vitamins
I agree, in most cases the root cause is tight hip flexors and hip area in general.
So, can plantar fasciitis be caused by stamping too hard on your foot?
Embarassing... I stomped down EXTREMELY hard two months ago on a tile floor to pop a balloon... 🙄😑 INSTANT REGRET... 🥺
🙈Oh dear - yes, it can but if your felt a sudden sharp pain while doing it, then you may have torn something actually.
@@SportsInjuryPhysio I most certainly did. It was immediate as my foot slammed the ground I wanted to scream. 😳😔
I had x-rays and nothing showed anything broken..
What can I do to know if anything is torn?
I had a bone scan for sharp pain in the top of my foot and it showed i have "probable plantar fasciitis". Can it cause top of foot and numbness? Super confused by the bone scan result.
No, those are not symptoms of plantar fasciitis. Scans are not always useful for diagnosis - you are better off consulting a physiotherapist or orthopedic doctor who can assess it for you. The main things that can cause the symptoms you are describing include injuries to the tendons over the top of the foot, or injury to local nerve in that area, or referred pain from your lower back, or the joints in your foot. None of these things will show up on a scan of the foot.
@@SportsInjuryPhysio thankyou so much i realy appreciate it
If there is a tear on the PF, will it ever heal?
Toe striking helps me rather than heel striking. Note to self: don’t buy adidas base models for football boots, only top class.
Thank you.
Well explained
You are welcome
Best explanation ever, thank you.
You're welcome!
@@SportsInjuryPhysio the ice bottle help me the most.
As soon as I fixed what was pretty much a seized up hip area and all associated problems my planter fasciitis that I had for twenty years disappeared. My personal view is, unless your feet are very deformed DO NOT wear orthotics. Wear barefoot shoes and try fixing everything other than your foot. Your foot is probably a symtom of other problems. I wasted so many years and a tone of money on my feet that weren't even causing the problem in the first place.
Beautifully explained. Thank you!
You're very welcome!
Very nice information 🙂
Great video with great explanation as always thanks heaps.
Very welcome
My pain is right cross the bottom of both my feet. I've have this pain for over 20 years but as long as I wear sandels the pain is almost nonexistent. If I have to wear shoes or boots within no time I can hardly walk. Recently I start doing some stretching (toe touching) and it has brought on the problem worse then it's ever been. I can hardly stand up for any length of time now. The pain is so constant now I can hardly get around at all. Any ideas what this might be? Thanks.
I have been having pain on my heel when i get up but it gets better as the day goes on, just last week the pain got so bas that i could not walk..i had to walk one step at a time, left heel was very painfull, i also got pains in my lower back. My Family doctor told me its plantar fascitis...i was told to see a Podiatrist. Thanks for your info
The pain stayed longer than eighteen months I have follow up with specialized podiatrists Please
Hi ihad it few months plantar fasciitis idid a marathon 5 weeks ago it started on 20miles what I did was walk for 10 mins then did my ex sidestep finished my 6 miles again it was sore when I did it it seems to be getting better when I exsize I had stress at time with work I think that makes it worse
No my heal. Left foot centre on top and a little in toes. Two months in pain. i did blood test, physio, gout meds now Doctor wants a MRI. Any advise please.
It sounds like your doctor's plan is correct - an MRI will show what is going on there. It sounds like it might be an injury to your bones in that area - but gout can also cause that pain.
I have been told that I have plantar fasciitis. I don’t have a lot of pain in my foot. My pain is more in the mid foot to forefoot. It stops right right before the ball of the foot. It hurts on the top and bottom
That does not sound sound like plantar fasciitis. It might be an injury to your metatarsal bones like a stress fracture or it could be metatarsalgia or Morton's neuroma.
thank you for this
You're welcome!
I am a police officer and I stand up a lot at my federal building and my hill really hurts. It don’t start right away, but as the day goes on, it starts hurting and then at night it’s really hurting.
You need to try and make a plan with your shoes - can you place inserts into them to make them a bit softer and perhaps allow a bit of arch support? Have a look at the description of this video - I've added links there to different types of insoles that may be of use. But if you have access to a podiatrist, they can also make you a custom pair of insoles that are designed especially for your foot shape. I'm assuming that you have to wear specific shoes for work, but if you have the option of wearing more cushioned shoes, that will also help.
My pain isn't heal. It's right in the arch. 2 nd and 3rd Toes spasm apart
Thank you, your video is very informative.
When I flex my foot, it feels like what might be the plantar fascia, although it's painful and inflamed above my (high) arch, so I'm not sure if it's plantar fasciitis. I found someone else who mentioned that a small percentage of people feel it in the arch vs. their heel!? It seems odd, but it doesn't feel as bad when I take out my extra arch support!? It definitely shortens over night though and I feel my first step in the morning! I stand, lift and walk all day at work without an option to sit.
I'd appreciate any insight and potential remedies you might suggest.
Sincerely, KD
Hi KD,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
@@SportsInjuryPhysio Thank you for responding.
Thank you so much
You're most welcome
What about the inflammation at that point above your the heel. Im not able to get the inflammation down with doing all the treatment tips
I'm not quite sure what you mean with above your heel but I am assuming you mean at the back of the heel? If so, then it sounds like it is likely insertional Achilles tendonitis.
This video shares tips for insertional tendonitis specifically: th-cam.com/video/mWUzsQILzWA/w-d-xo.html
This video shares the treatment advice for Achilles tendonitis in general: th-cam.com/video/H1nfgU1amvg/w-d-xo.html
Thanks Dr for your great video 👍👍👍. I have Plantar fasciitis for 7years, got 3 cortisone injections. The best good insoles in your shoes and shoes tight my feet. But, I have a terrible burning pain in my feet at night. Please, your advice 💝
Hi Luba,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
I'm currently having plantar fasciitis and going to the hospital for my appointment with the orthopaedic specialist. It's tiring when it hurts when u walk the first few steps of the day or after u rest and want to get going. Or even at the end of the day 😢
😞
The only thing that worked to heal mine was HOT water baths 3 times a day (110º F) and staying off of it as much as possible for three months with some light tennis ball rolling after a month. It seems every injury takes three months now that I'm 68. EVERYTHING else just made it worse. I stopped hiking until three weeks after it felt completely better and now two years later it has not returned. It's like it never happened.
Glad to hear. This condition is very stubborn and frustrating. I am precisely half your age (34) and I've had several injuries take 3 months or more as well, including a PF tear. I'm a little over 3 months and it is getting better, but not normal yet
So what's the protocol for a strained or minor tear of PF cause I definitely was just running then did big stride up a curb and instant sharp burn at heel. Chilled for a week and ran again and that feeling was sort of tickling about so I've been not running. Sometimes occasionally I'll catch a subtle feeling. Seems like I probably just need to rest for a few weeks. I've been stretching daily for the past few days cause I realized I have terrible ankle dorsiflexion so I assumed that was maybe a factor in why it happened.
Tears recover much more quickly that plantar fasciitis. You've been clever to stop activities that hurt but you can likely now start to slowly introduce heel raise exercises (start double leg usually) and progress them until you've rebuilt your full strength. It usually takes at least 6 weeks to heal but then you have to ease into running following run/walk programme as it then has to slowly get used to loads from running as well.
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
My PF was a loud crack and now 6 months chronic
I have seen lots of podiatrists and specialists and ended up easing mine myself by massaging calves/shins and stretching calves and feet - I don’t even touch the sore area. Stretch feet by grabbing top of foot around toes and bring foot to buttock - a great shin stretch. Also asian squat great for calves and feet.
Thanks for sharing!
Can plantar fasciitis develop from recovery from a bakers cyst? Last September I was forced to use crutches and eventually a cane before my baker’s cyst was on the road to recovery. I tended to favor one leg more than the other and only when I was walking without support did I discover the heel pain. It’s been many months.
Thanks for the most comprehensive video I’ve found on TH-cam. I’m committed to the exercises but appreciate your whole body approach. So sensible. I like that you take it seriously without the lighthearted approach other videos have taken. Thanks for giving me hope and stressing the strength training approach.
Any injury that makes your walk funny for a while can contribute to this developing. I'm glad you found the video useful. Best wishes for your recovery.
My start ing the heel and going around to my ankle that run up to my hip.an I'm been taken medication but it not help my situation it also swell the more I walk or sit.
If your pain is going all the way up to your hip it is likely not plantar fasciitis but rather referred pain from your lower back.
Thanks for the very helpful video.
My question for you:
Is PF more likely in both feet ore alway on both feet. ?
You can have it in one or both. I am not aware of any data on whether it is more likely to be in both - I've had patients present in both ways.
Thanks for al the tips and advice, yes it's very painful it's my 4th time I am quite skinny and I think its my garden work that flair it up again but this time it's really bad. Maryke ate you from the UK. Maar ek sien jou naam en is seker jy kan nog Afrikaans praat. Ek is van NZ Auckland al vir 24 jaar. Ek weet nie of ek na 'n Physio of Podiatrist moet gaan gewoonlik het ek.met oefeninge dit weer gesond gemaak😊
Ek kan Afrikaans praat maar my spelling is erg! It really depends on the physio you consult - some are able to also issue basic orthotics and that may be enough if you don't have a very flat foot. It may be that you have to consult both a physio and podiatrist.
Thank you so much for the information u shared..can u also help with exercise which is really effective for planter fasciitis pain.
You're welcome! I plan to make a video about strengthening exercises soon but in the meantime these stretches may be of use: www.sports-injury-physio.com/post/top-5-stretches-plantar-fasciitis
My pain is definitely in the back in the heel. The sharpe pain comes more painful when my leg is stretch straight and try to put my toes up
Then you may want to look into other cause e.g. nerve irritation or the Achilles tendon
I am not overweight but have plantar fasciitis..
Lots of people get this without being overweight. It is an overuse injury which means you can get it by overdoing any activity that puts force through the plantar fascia - the most common cause is wearing shoes that don't offer support or doing much longer walks, runs or simply standing for much longer than what you are used to.
Hello Maryke, Thanks for your video. I have a question. So i have plantat fasciitis. And since a couple of weeks it is becoming worse. At first i had some stiffness in the morning and it would be gone at the end of the morning. But now after a run it will hurt for days until it goes away.
Now i have been doing the strenght training for a long time. But i think it is caused because is have tight calves (bad ankle mobility for squats and stuff) and my running technique has shifted more from a heel strike to a forefoot strike. But i suspect this is causing more tension on my soleus. Masaging the soleus makes the pain go away faster. But i think i really need to fix my tight calves to solve this one to make sure this doens't keep returning. What would you recommend?
There really isn't a simple fix, but here are some ideas:
1. If you shifted to a more forefoot strike, it would work your foot and your calves much harder.
2. If you now struggle with sore and tight calves, it is likely that they have overworked due to this shift in running style = overuse injury of your foot and heading for one in your calves - stretching can bring temporary relief but to get the tightness to go in the long run, you will have to reduce the load you are putting through them temporarily (this may mean stop running for a while or significantly reducing running) and allowing them to recover.
3. Then once they have recovered enough you will have to ease into running super slowly and adapt it to allow your calves and foot to properly adapt
4. Once injured that area of your body loses strength and endurance and can no longer cope with your normal training and daily activities. So if you then continue to run on it at previous level and add strength training on top = just further overload + more injury which is likely why your foot is getting worse.
If you wanted help with your rehab and an exercise plan (running + rehab recommendations), this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services
@@SportsInjuryPhysio Thanks for the responds. Yeah i think i overworked it a bit. I have been building up and the last few weeks i have been doing 10k interval workouts to improve on my speed. So the cause is no mystery. But i have always had ankle mobility issues. Have been working on that and improving it. But it takes a lot of time. I guess i have to let it recover, dial down the interval work i have been doing and slowly build back up again, like you say.
Luckily the injury hasn't progressed to serious levels and the pain and stiffness goes away within a few days, but if i keep this going it will for sure get worse...
If money is not an issue and you need the fastest relief, would a custom orthotic be most ideal? thanks
Yes - custom orthotics are definitely better and it has the added benefit that the podiatrist adjusts it for you if it doesn't feel quite right.
If i have a bunion does that cause tingling in my feet also
It may do if the bunion is causing your other toes to move over and press on a little nerve. But there are several other reasons for tingling in your feet so best to have it checked.
Thank you so much. I got lots of pain in some places you pointed..
Glad it helped
I just found your channel and you have some of the best videos I have seen thoroughly explaning cause, sympoms and treatments for different injuries!
I have experienced pain in the arch of my foot, not near the heel, for half a year now. I used to think it was plantar fasciitis because that is what usually shows up if you google "foot arch pain", but now I am not so sure. After watching a couple of your videos I realise it could be a number of injuries.
It is hard to predict what makes the pain worse. I have tried not running, not walking too much, running a bit and walking a lot. Wearing different types of shoes. Wearing orthodics. It doesn't seem to be getting better or worse no matter what I do so I now walk until it starts hurting and run half an hour 3-4 times a week. It does not hurt more in the morning but it almost always gets worse when I go for a longer walk of +1 hour. However it does not hurt at all when I go for a run. I run with a forefoot strike and heel strike when I walk so I have been thinking it could be something to do with the rolling foot motion when walking with a heel strike.
I have been referred to see a orthopedic surgeon but I have to wait 20! weeks for an appointment, so if you could point me in the right direction to what you think my injury could be it would be very much appreciated. I would love to not make the injury worse and maybe start healing if there are some exercises I could do :)
As additional information I can mention that I have tried to start running a few times but have had problems with pain along the front/outside of the shin. As an attempt to avoid this pain I tried running in barefoot shoes and this was when I first felt the pain in the arch of my foot. Not when running but when walking (I only ran 2x 1 minutes) but I probably walked half an hour on the same workout. After that experience I didn't run for 3,5 months until I had talked to a doctor who said I could run as long as I did not feel pain.
Very interesting case - although when it comes to injuries interesting is usually more challenging to figure out. So from what you write we can say:
1. The walking action irritates it more than running
2. Whatever is sensitive and causing pain was likely irritated by wearing unsupportive shoes that you weren't used to for too long
In cases like these where the cause is not that clear, a very simple approach tend to work:
1. Limit walking to the level that you can currently do without irritating it and definitely walk with supportive shoes for now - this distance will naturally increase as the sensitivity goes down but it will take a few months rather than weeks.
2. Use running to strengthen your foot - the fact that it does not hurt to run means that it is OK - but I would likely start with run walks. The most common reason for pain along the front outside shin when running is either that you overstride and put your foot down too far in front of you (causing tib ant to get sore) or that your foot supinates outward (causing peroneals to get irritated). So check if you experience ether of this and if you can adjust it.
Please be aware that my advice may not be right for you because I've not assessed you. If you wanted help figuring this out and an exercise plan, this is something that our team of physios can assess and help you with via video call. My colleagues Steph and Kevin are best at figuring out foot injuries. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Thank you so much for taking the time to reply!
I am already following a relatively slow 12 week "couch to 5k" running program, where I run 3 times a week. Starting from 2x 1 minut running with walking in between in late November I just finished week 9 of the program yesterday with a 20 minutes continuous run. My shins still get a little sore after each run but it is definitely not as bad as when I was running with "normal" cushioned running shoes with a drop from heel to toe. After a rest day between runs the soreness goes away almost completely before the my next run. I am really happy with the progress and even though I feel like I could run both further and faster I am sticking to the program with small increases in running time/distance for each run.
When running in my old running shoes I would probably overstide a bit and when my lower leg got tired I could feel and hear the front foot "slapping" down. I don't know if my feet supinates outwards but I will try to think about it the next times I go running.
A few times I have thought my foot was okay when going for a walk in sneakers but then it startet hurting. I would turn around and walk back, but the walk back was enough to really irritated it - maybe I should run back next time it happens now that I can run for at least 20 min :)
I will definitely remember to wear more supportive shoes when I have to walk longer distances. I have actually noticed that I can walk farther in my Blundstone boots than in softer sneakers.
What about pain mainly just in the arch of both feet?
That's not really specific enough for me to make a good guess but could be a general strain of the plantar fascia or posterior tibialis tendon injury where it attaches to foot arch.
What about a compression sock?
I have this. But the pain is on inner side of my left heel, but also about an inch from bottom of my toe. It burns there, especially when I stretch there.
Thank you for this video. You said something that it could come from the sciatic nerve. How can I check that out?
Pain in my lower back and heal.
Thank you in advance
Fia
If you have pain in your lower back and heel, it increases the chances that it may be from a nerve but the only way to know is have it assessed by a physiotherapist who can perform the necessary tests.
@@SportsInjuryPhysio Thank you!
Thank you this was incredibly helpful.
So glad!
The pain in my foot is more toward the back of the heel. Is it the same as plantar fasciitis? Also have bunion.
It's difficult to say because I'm not sure exactly what area you mean with the back of your heel. But perhaps have a loot at this video about insertional tendinopathy because if it is on the back of the heel it is more like to be this. th-cam.com/video/mWUzsQILzWA/w-d-xo.html
@@SportsInjuryPhysio Yes. Outside the round of my heel. Not under the foot.
Thank you so much for the video.really helpful.
Glad it was helpful!
How do u feel about tens&ems for pf?
It can be useful for pain relief.
What's are the courses
THANK YOU HELPFUL,..
No that place
another great video, can calf strengthening exercises give you pf? think it has.
Hmmm, maybe if you overdo them a bit and do them barefoot.
I think I got it from this. Rehabing an Achilles tendonitis
Excellent. Thanks so much.
You're very welcome!
Where is a list of the exercises to do?
Hi Susan,
Here's the video with the exercises: th-cam.com/video/-uTb31CvMqQ/w-d-xo.html
Thak you
Thank you!
Thx
I really need your help
Hi Angeline,
You are welcome to book a video consultation with one of our physios. More information here: www.sports-injury-physio.com/
Thankyou!
Welcome!
THANK YOU🙂🤗
Welcome!
Thank you
You're welcome
Hello, thank you for various treatment options! Can you make a video on taping technique you have mentioned here as one of the treatment options?
Hi Urvi,
We have a video. Here's the link: th-cam.com/video/2oJEE26YpLQ/w-d-xo.html Hope you find it helpful!
I have now also added the link to the Description of this video.
@@SportsInjuryPhysio thanx!
Hello Maryke, thank you so much for such nice and detailed videos on these common injuries that always provide with extremely useful and enlightening information. I hope you are safe and sound during this period of pandemic. Here’s my question: After having had some 2-month of total rest during my recovery period from PTTD, a few days ago I began to get back to running activities on asphalt and probably in higher milage than I should have done, and I have developed pain in the medial arch of my right foot, the same one where I had developed PTTD. It is not a sharp pain near my heel as you indicate when defining plantar fasciitis pain, but rather a sense of strain and mild pain in the inner part of my medial arch. When I get off the bed, it is not that painful but I just feel some mild sensation of stiffness. Do you think it is anything related to plantar fascia ligament or it is rather related to my previous injury, kind of recurrence for not having respected the norms? (It is a bit weird because I do not feel any pain where I used to have in PTTD, but rather a stiffness in the medial arch) And, finally, do you think it is still safe to run with lesser intensity and milage? Once again thank you so much and I am looking forward to hearing from you. All the best from Turkey
Hi Barish, I am very well thank you. It is not really ideal to rest your foot totally when recovering from PTTD because that won't strengthen the muscle and tendon. Yes, you rest from running but should do strength training exercises and walking - maybe this is what you meant by saying rest. You will definitely have to dial the running back and consider starting with run /walks to help your foot to get stronger. To me it sounds as if it may be related to your PTT that you had.
@@SportsInjuryPhysio Hi again Maryke, thank you so much for your reply back. Actually, what I meant by resting in my previous message was to keep the strengthening exercises for my glutes, calves and ankle, and I believe they worked pretty fine. I also kept on swimming and cycling (I'm not sure if the latter was a good idea though as it was a bit weight bearing). I also applied the protocol you then shared with me (like one minute walk, one minute jog, one minute walk, two minutes jog and so on), and it was really great and safe. However, then I stopped running due to the pandemic quarantine for a month and then began directly where I had left it, and guess it was the mistake, I should've done walking/jogging exercise and kept on progressively. I don't think it's really that bad now, just feeling some numbness and stiffness rather than pain, and I'll apply the protocol you suggest. My only concern is about cycling. Do you think it is ok? I've got a indoor trainer, which is a perfect option in these days, but I'm just not sure if clip on pedals would aggravate the condition.
@@btugrul Sounds like you've assessed the situation perfectly - I agree that you may just have gone back a bit quickly after lockdown. With regards to cycling - you'll have to try it to find out - try a moderate intensity short duration ride and just be careful when you clip your feet in and out. For some ppl it works well and others not - yours seems to be relatively calmed down so as long as not too hard intensity to start with should be fine. xm
@@SportsInjuryPhysio thank you so much Maryke. I'll definitely take your advices seriously, and once again thank you so much for such useful videos. All the best
Thanks a lot please learn us how to do the massage and how can we recover from bone thorn thanks again
This was extremely helpful, thank you! This is the first time I am experiencing plantar fasciitis. The only question that I have is, do you have a sense of the length of time it takes to recover from this? I know it’s hard to describe, but would like to have an understanding of recovery. Period. Many thanks.
It can take anything between 3 months (this is considered quick) and more than a year, but the quicker to start applying the correct treatment (shoes, managing activities like walking and standing, exercises) the quicker it gets better.
I have the condition badly. They x-ray my feet, and showed me the x-rays. They could see the white layer on both feet, pretty large. Mine hurt badly when I walk to far, or stand too long. I use the molded inserts, with shoes etc. The doctors once said stretching would help some, but outside of that, they could only resort to surgery. Where they would put in those like rubber grommets, in your feet etc.? The doctor said he didn't really recommend it however, because it may not work, and it could make matters worse even afterwards. He said if pain were to get worse he could give shots in my feet. My other problem is it affects me at work. If I have job assignments at work where I have to stand too long an entire day, or carry things upstairs, or lots of walking, by the end of the day, it's very painful.... And my feet will hurt greatly at night. I thought about asking for an accommodation at work to manage this. What do you think I could do to help my situation?
Hi Mark, go and see a physiotherapist who can help you find the right exercises etc. for you. Every person is different and it is about combining the right shoes, exercises etc. They can also help you with asking work to adjust things to allow healing. xm
Sports Injury Physio Thank You 🙂