Heel pain: bone spurs?

Eric said:

I know, I know I'll see a doctor... but has anyone experienced
continuing heel pain? feels like I'm stepping on a rock, or like I ran a
marathon when I only did two miles.
starts to get ache more after sitting for an extended period.
Eric

Eric,

Research "plantar fasciitis". Sounds like you may have strained the
membrane on the arch of your foot.

http://www.google.com/search?num=20&hl=en&lr=&q=%22plantar+fasciitis%22&btnG=Search

rsquared

thanks.
I just zipped thru a couple and your suggestion seems right on. Saw that
like mine, it gets worse over night because the calf muscles tighten up.
when I get up at night to pee my legs are cramped and my feet hurt like
crazy; same thing if I sit at a desk for too long.
Probably the best solution is to NOT sit at a desk and go biking 🙂

rsquared said:

Eric said:

I know, I know I'll see a doctor... but has anyone experienced
continuing heel pain? feels like I'm stepping on a rock, or like I ran a
marathon when I only did two miles.
starts to get ache more after sitting for an extended period.
Eric

Eric,

Research "plantar fasciitis". Sounds like you may have strained the
membrane on the arch of your foot.

http://www.google.com/search?num=20&hl=en&lr=&q=%22plantar+fasciitis%22&btnG=Search

rsquared

Eric said:

thanks.
I just zipped thru a couple and your suggestion seems right on. Saw that
like mine, it gets worse over night because the calf muscles tighten up.
when I get up at night to pee my legs are cramped and my feet hurt like
crazy; same thing if I sit at a desk for too long.
Probably the best solution is to NOT sit at a desk and go biking 🙂

rsquared said:

Eric wrote:

<<SNIP>>

In my experience, P-F is not something you can tough-out and train
through. People tend to need more discipline, rest, and therapy than
they are used to with this one. It is easy to get a relapse and start
the recovery all over again.

Get some good advise from someone who is familiar with it, preferably
someone who has had it.

There are a few runners that have become *former* runners because of
P-F.

good luck,

rsquared

Eric,

Sounds like PF, as others have suggested.

Some suggestions:

1. Freeze a small water bottle and, 4-5 times daily for 10-15 minutes each,
roll the bottle under the foot while applying pressure. Do this with a sock
on - you don't want to freeze the skin on the bottom of your foot! Apply
only enough pressure to really feel it, yet not cause pain. You're giving
your plantar fascia an ice massage - ice is an anti-inflammatory and the ice
and pressure act to break up the inflammation and encourage blood flow to
the area.

2. Get a tennis ball (I prefer a golf ball), and roll it under the painful
area - again, apply pressure, but not causing pain. I prefer the golf ball
because I can get more direct, "pinpoint" pressure on the area. Again, this
encourages blood flow and gently massages the area.

3. Get some good arch supports for your shoes. I recommend SuperFeet, we've
had very good luck with them in the running store where I work - check your
local running store. If you can stand the green ones (they're typically
higher in the arch area than the blue, black or grey ones), use them. If
not, use the blue. Wear them in all your shoes - daily and running.

4. Get some sandals or slip on with a good arch support (see #3 if
necessary), and wear them around the house when you're not wearing shoes.
Have them by the side of your bed and slip them on when alighting - even
when/if you get up at night to use the bathroom.

5. Stretch - the classic "leaning against the tree or wall" is good, as is
standing with your toes on a step or curb and gently dropping your heels
below the horizontal - hang onto a banister or street sign for balance.

6. If necessary, visit your local running store again and pick up a
Strassburg Sock - a "soft splint" to wear at night.

Good luck - attack this aggressively. You don't want to fool with PF, and
you don't want it to get worse. It's insidious and nasty - or can be.

John

John Faith

Arlington VA USA

[email hidden]

"No one can hurt you without your consent."

-- Eleanor Roosevelt

thank you. I've NOT been taking it seriously but will now before it gets
worse. hardest part is REST.
Eric

John Faith said:

Eric,

Sounds like PF, as others have suggested.

Some suggestions:

1. Freeze a small water bottle and, 4-5 times daily for 10-15 minutes each,
roll the bottle under the foot while applying pressure. Do this with a sock
on - you don't want to freeze the skin on the bottom of your foot! Apply
only enough pressure to really feel it, yet not cause pain. You're giving
your plantar fascia an ice massage - ice is an anti-inflammatory and the ice
and pressure act to break up the inflammation and encourage blood flow to
the area.

2. Get a tennis ball (I prefer a golf ball), and roll it under the painful
area - again, apply pressure, but not causing pain. I prefer the golf ball
because I can get more direct, "pinpoint" pressure on the area. Again, this
encourages blood flow and gently massages the area.

3. Get some good arch supports for your shoes. I recommend SuperFeet, we've
had very good luck with them in the running store where I work - check your
local running store. If you can stand the green ones (they're typically
higher in the arch area than the blue, black or grey ones), use them. If
not, use the blue. Wear them in all your shoes - daily and running.

4. Get some sandals or slip on with a good arch support (see #3 if
necessary), and wear them around the house when you're not wearing shoes.
Have them by the side of your bed and slip them on when alighting - even
when/if you get up at night to use the bathroom.

5. Stretch - the classic "leaning against the tree or wall" is good, as is
standing with your toes on a step or curb and gently dropping your heels
below the horizontal - hang onto a banister or street sign for balance.

6. If necessary, visit your local running store again and pick up a
Strassburg Sock - a "soft splint" to wear at night.

Good luck - attack this aggressively. You don't want to fool with PF, and
you don't want it to get worse. It's insidious and nasty - or can be.

John

John Faith

Arlington VA USA

[email hidden]

"No one can hurt you without your consent."

-- Eleanor Roosevelt

Eric said:

thank you. I've NOT been taking it seriously but will now before it gets
worse. hardest part is REST.
Eric

John Faith said:

Eric,

Sounds like PF, as others have suggested.

Some suggestions:

1. Freeze a small water bottle and, 4-5 times daily for 10-15 minutes
each, roll the bottle under the foot while applying pressure. Do this
with a sock on - you don't want to freeze the skin on the bottom of
your foot! Apply only enough pressure to really feel it, yet not
cause pain. You're giving your plantar fascia an ice massage - ice is
an anti-inflammatory and the ice and pressure act to break up the
inflammation and encourage blood flow to the area.

2. Get a tennis ball (I prefer a golf ball), and roll it under the
painful area - again, apply pressure, but not causing pain. I prefer
the golf ball because I can get more direct, "pinpoint" pressure on
the area. Again, this encourages blood flow and gently massages the
area.

3. Get some good arch supports for your shoes. I recommend
SuperFeet, we've had very good luck with them in the running store
where I work - check your local running store. If you can stand the
green ones (they're typically higher in the arch area than the blue,
black or grey ones), use them. If not, use the blue. Wear them in
all your shoes - daily and running.

4. Get some sandals or slip on with a good arch support (see #3 if
necessary), and wear them around the house when you're not wearing
shoes. Have them by the side of your bed and slip them on when
alighting - even when/if you get up at night to use the bathroom.

5. Stretch - the classic "leaning against the tree or wall" is good,
as is standing with your toes on a step or curb and gently dropping
your heels below the horizontal - hang onto a banister or street sign
for balance.

6. If necessary, visit your local running store again and pick up a
Strassburg Sock - a "soft splint" to wear at night.

Good luck - attack this aggressively. You don't want to fool with PF,
and you don't want it to get worse. It's insidious and nasty - or can
be.

John

John Faith

Arlington VA USA

[email hidden]

"No one can hurt you without your consent."

-- Eleanor Roosevelt

I had this, and it took at least 6-9 months to get over, partly due to a
parttime job that involved standing on concrete. However, docs are very
happy to diagnose this without x-rays to rule out something more
serious--I had one that diagnosed me without x-rays, then a couple of
years later had one who did x-rays and sent me to an orthopedic surgeon,
where I was diagnosed with severe arthritis in several joints in my feet
due to a birth defect. I thought at that point, considering the
constant pain that I was in, that I was rolling down a hill toward
disability and possibly a wheel chair, but to my surprize I did break
the pain cycle with fish oil, glucosamine, ice alternating with heat,
rest (I quit the concrete-standing job). Probably the oddest thing that
I did that helped was Iyengar style yoga--the constant ankle lifting
required in the standing poses really strenghtened the muscles in my feet.

I can run, but I'm hoping to do my first tri on a team as the swimmer.
madelaine

Madelaine said:

Eric said:

thank you. I've NOT been taking it seriously but will now before it
gets worse. hardest part is REST.
Eric

John Faith said:

Eric,

Sounds like PF, as others have suggested.

Some suggestions:

1. Freeze a small water bottle and, 4-5 times daily for 10-15
minutes each, roll the bottle under the foot while applying
pressure. Do this with a sock on - you don't want to freeze the skin
on the bottom of your foot! Apply only enough pressure to really
feel it, yet not cause pain. You're giving your plantar fascia an
ice massage - ice is an anti-inflammatory and the ice and pressure
act to break up the inflammation and encourage blood flow to the area.

2. Get a tennis ball (I prefer a golf ball), and roll it under the
painful area - again, apply pressure, but not causing pain. I prefer
the golf ball because I can get more direct, "pinpoint" pressure on
the area. Again, this encourages blood flow and gently massages the
area.

3. Get some good arch supports for your shoes. I recommend
SuperFeet, we've had very good luck with them in the running store
where I work - check your local running store. If you can stand the
green ones (they're typically higher in the arch area than the blue,
black or grey ones), use them. If not, use the blue. Wear them in
all your shoes - daily and running.

4. Get some sandals or slip on with a good arch support (see #3 if
necessary), and wear them around the house when you're not wearing
shoes. Have them by the side of your bed and slip them on when
alighting - even when/if you get up at night to use the bathroom.

5. Stretch - the classic "leaning against the tree or wall" is good,
as is standing with your toes on a step or curb and gently dropping
your heels below the horizontal - hang onto a banister or street sign
for balance.

6. If necessary, visit your local running store again and pick up a
Strassburg Sock - a "soft splint" to wear at night.

Good luck - attack this aggressively. You don't want to fool with
PF, and you don't want it to get worse. It's insidious and nasty -
or can be.

John

John Faith

Arlington VA USA

[email hidden]

"No one can hurt you without your consent."

-- Eleanor Roosevelt

I had this, and it took at least 6-9 months to get over, partly due to a
parttime job that involved standing on concrete. However, docs are very
happy to diagnose this without x-rays to rule out something more
serious--I had one that diagnosed me without x-rays, then a couple of
years later had one who did x-rays and sent me to an orthopedic surgeon,
where I was diagnosed with severe arthritis in several joints in my feet
due to a birth defect. I thought at that point, considering the
constant pain that I was in, that I was rolling down a hill toward
disability and possibly a wheel chair, but to my surprize I did break
the pain cycle with fish oil, glucosamine, ice alternating with heat,
rest (I quit the concrete-standing job). Probably the oddest thing that
I did that helped was Iyengar style yoga--the constant ankle lifting
required in the standing poses really strenghtened the muscles in my feet.

I can run, but I'm hoping to do my first tri on a team as the swimmer.
madelaine

Said I can run, I meant I can't. For once, a mistake toward the positive.
Madelaine