Foot Pain Question

[baron]

Hiyas. very weird, but real pain in my left heel. Comes and goes & is usually just annoying but once in a while its borderline to causing a limp.

Weird part > I never actually injured it. Basically about 2 yrs back I bought a pair of shoes that pinched my toe( I only wore em 1 day at work) and caused me to walk on my heel for a day. My heel felt a little sore but nothing to write about. Figured I'd work it out NP

Over last year it seems more acute.. especially if I jump rope.
>pain in morning daily goes away once I move around for an hour
>Pain after a lot of walking at work... comes and goes like non-existent to maybe a 3 on a tough guy pain scale(same as morning wake up)

***Curious if I should try an x ray, an mri, or just a foot doctor visit?

Thinking it may be an old goat head spike leftover from yrs back and the sore foot shoe was coincidence?

It has not slowed skiing too much last 2 yrs except starting slow, late because of morning pain sometimes.

Last month i finally tried ice therapy, kind of helps ... but not overusing it and not doing the jump robe exercises helps way more so that's been the routine.

[yeahman]

The fact that it is more acute in the morning but loosens up makes it sound like plantar fascitis. It can cause pain anywhere between the heel bone and the toes. There are a couple threads on here about it.

[XXX-er]

For 50-60 $ the first thing to do is get orthotic insoles, I have off the shelf &custom IME they don't even have to be custom if they work and you can put em in ski boots

do not be a heel striker is priceless same with ice

try a night splint 15-35$

these ^^ are cheaper things to try

[Buzzworthy]

Heel pain is how I also learned of my plantar fasciitis. It can be a very significant heel pain. I saw a podiatrist at Alta View that got me going on some good orthotics and some PT to strengthen my feet. Helped a lot.

[baron]

Heel pain is how I also learned of my plantar fasciitis. It can be a very significant heel pain. I saw a podiatrist at Alta View that got me going on some good orthotics and some PT to strengthen my feet. Helped a lot.

XD. PT is what I am Hoping will work, its just my usual jump roping really aggravated it a few months ago. That's when i did some ice each night for a few weeks. Keeping Ice on the heel is a huge pain in the ass.

So, what kind of PT ? stuff I can do? or did it involve massage therapy?

Moving it seems to help more than hurt it.. seems sorer on Mondays if I take a weekend off... but too much walking is not good either. Kind of guessing it is just a matter of time+being careful+PT

here's a little PT song you can sing while doing your leg blasters

https://youtu.be/5JD_u4iMP_4?si=uFpTMbRnUPiNFNd-

[stuckathuntermtn]

Baron, do you work on your feet? I often do, and have had some of that plantat fascitis. Stretching and running my arch on something like a tennis ball usually makes it go away. The stretch you need is basically just pulling your foot upwards by the toes/ball of your foot, making sure to stretch the connective tissure through the arch, heel, and calf. If that doesn't make it go away completely, there's that special sock that holds your foot up in that stretch all night.
Any time I've had minor issues, I can get them to go away pretty quickly by just stretching it. YMMV.

[baron]

Baron, do you work on your feet? I often do, and have had some of that plantat fascitis. Stretching and running my arch on something like a tennis ball usually makes it go away. The stretch you need is basically just pulling your foot upwards by the toes/ball of your foot, making sure to stretch the connective tissure through the arch, heel, and calf. If that doesn't make it go away completely, there's that special sock that holds your foot up in that stretch all night.
Any time I've had minor issues, I can get them to go away pretty quickly by just stretching it. YMMV.

Thx Everyone. Great info, I should have posted last year!

Its 2nd nature to not stretch painful tendon and muscle spots, but this tendon is an exception. Stretching at the heel fulcrum is exactly what it needs. (exactly the stretch I stopped when I backed off of jump roping)

even if its never 100% again, that stretch has me walking at a New York city pace already

[baron]

*and yea Stuck, walk about 7 hrs on solid concrete daily at work. Love it except the hard on the feet part.

[stuckathuntermtn]

Yeah, that'll do it to me pretty quickly. Stretching should have you 99 to 100 percent again. And maybe a vacay.

[uglymoney]

Plantar fasciitis can take a long time to go away and for me it is easy to trigger with the wrong pair of shoes or boots.

I buy insoles to match my arch. The ones from Amazon work fine for me. I freeze water in a plastic soda bottle and roll my foot on that daily while stretching it as discussed above. It feels great and provides pretty instant relief.

Just be patient. It takes quite a while to completely subside.

PowerStep Insoles, Pinnacle Work, Work Boot Arch Support, Insoles for Standing All Day, Arch Support Orthotic for Men https://a.co/d/gJrvFgy

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[rod9301]

I had pf about 10 years ago from biking 3 times a week, 2,000 vert feet with my 1 year old in a backpack.

Nothing helped, hurt for a year or two, tried everything mentioned here.

Eventually, i had a prp injection and rested for 1 week, this cured it completely.

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[stuckathuntermtn]

That's a lot of doom and gloom. Both I and my father have had cases of it that just went away and stayed away from stretching and rolling somethig under the foot. Really.

[baron]

I had pf about 10 years ago from biking 3 times a week, 2,000 vert feet with my 1 year old in a backpack.

Nothing helped, hurt for a year or two, tried everything mentioned here.

.
Eventually, i had a prp injection and rested for 1 week, this cured it completely.

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basically these are local/chain drug store version of custom orthitics

like 20 bucks

[uglymoney]

Those work and I have used them extensively to prevent it from coming back but the full custom plantar fasciitis insoles like or similar to what I linked to on Amazon work far better for me to get a flare up to subside.

My last flare up came on strong and fast after my company changed their boot program. I tried another brand of boot and they fucked my feet fast. Went back to my double wide Redwings and made my company reimburse me, added a spacer and insoles and it disappeared after a few months.

Any pair of shoes that is slightly too long for my foot will also cause a flare because it moves the arch too far forward. This is a problem because sometimes I would go larger to get a pair of footwear to accommodate my wide foot. Lesson learned.

[XXX-er]

I have a quiver of insoles including the custom made, they are or were 300$ which you may or may not be able to claim on medical

so if you can get the right off-the-shelf product you do not need a 300$ custom IME and I got lucky with the SOLE for a foot that is flatter than piss on a plate the red SOLE seem to work best for me, I had some green super feet that came in a used boot and they were not right for my foot

my dad a had a pair off feathersprings he got out of a sketchy magazine that were stainless steel for walking the shop floor, I told my custom maker about those and said oh yeah those work

so its about finding what support works for you

PF took about a year to go away for me, no running and going to a motion-control shoe when i started back at running