Torn Plantar Fascia Options

[harviekrumpet]

Yet another topic on the bane of a runners existence.

I have managed to tear the plantar fascia and have been in and out of running for the last 2mths or so.

How long does this take to heal? (no pun intended here - the out has been greater than the in for running). I have some inserts from the physio that seem to be helping until I go for a run, and then it is all back to square one again for a week or two.

Should I perhaps take the rest of this year off from running and start back next year? Anyone else tear theirs and can help a) with advice sympathise? c) recommend a good sports pod on the northside of Sydney.

Merry Christmas - HK

[Gronk]

I'll be interested in replies to this thread as well just quietly. My PF has been very tight and sore over the past few days.

I've been rolling over a tennis ball and using voltaren gel. Am I on the right track ?

[tank girl]

HK - OUCH! (I read this, and it made my feet hurt.) No advice to offer dude, except that rest is always the best remedy. Enjoy your Christmas and don't rush back. All the best with the healing.

Gronk - that's a good start. I think that aching PF is a really important warning sign - for me it generally means I need to do some more arch-strengthening when I'm not running and work on my form. For others it's simple overuse, or ill-fitting shoes. If it's a new thing, and you've increased distances or changed shoes, consider seeing a specialist.

[brizza]

is it really torn?depending on the severity you could be looking at a very long time off- i have only seen a few torn pf's,the first was a guy who had a 65lb back pack and jumped off a two metre wall in "commando" boots the last being a woman with marfans syndrome who moved a telly off a wardrobe wearing high heel shoes so it takes a bit to tear it-briz

[Colin]

The PF strain is normally associated with tight calves or other injuries related to tight calves.

If its just a strain then its one of the few 'injuries' that I find can actually still get better (or not get worse) whilst running when its taped up.

Hard to explain but, basically tape strips across sole from lateral to medial, then a long strip from big toe to around heel on medial side--whilst foot is kind of relaxed.

Also check out the arch supports of insert of shoe and whether the shoe is correct for you.

Good luck

This post has been edited by Colin: Dec 20 2006, 05:56 PM

[Gronk]

Colin,

Like this ???



I found it here. If so, I might try it on my next run....

EDIT: Also found this link.

This post has been edited by Gronk: Dec 20 2006, 04:32 PM

[Emrun]

I'd suggest you see a good sports Pod, quick smart, if you haven't already.

A torn PF sounds pretty serious to me, do you mean fully torn, which I guess would be a rupture, or have you been told you have micro tears?

I have just started running again after 4 weeks off due to PF. I had what the Pod described as micro-tears and a reasonably mild case. I would have been right to run after 3 weeks but took and extra week to be cautious.

I spent a week with my foot strapped to support the arch and then the next 3 weeks doing lot's and lot's of stretching and strengthening.

Personally I would advise against strapping it to run, better to be fully healed first as you may do yourself more damage and find yourself off running for longer.

But then again I am a very cautious runner

Good luck, hope you are better soon, it is a bugger of an injury

[harviekrumpet]

The tear is at the insertion point to the calcaneus - the physio said that he hadn't seen an injury like mine for a long time: what little arch I have had completely disappeared with swelling.

[brizza]

you can't diagnose a tear at the medial tuberosity with absolute certainty without a mri or at least an ultrasound,i thought you were talking about a tear in the mddle of the tendon which sticks out like dogsballs the prognosis is better with a tear at the tuberosity,strapping,orthotics and rest does the trick,if you a-brizre older don't even think about hydrocortisone

[biggers]

brizza - no offence intended, but a bit of punctuation (i.e. sentences - with full stops!) would make your posts easier to read.

Cheers

biggers

This post has been edited by biggers: Dec 21 2006, 07:36 PM

[brizza]

i never typed before this website,in fact i hadn't sat infront of a computer and don't know how to do all the punctuation stuff

[BEN-HUR]

The tear is at the insertion point to the calcaneus - the physio said that he hadn't seen an injury like mine for a long time: what little arch I have had completely disappeared with swelling.

Putting aside the correct diagnosis & other forms of treatment to address a Plantar Fascial injury I feel the first thing to address is removing the degree of swelling in the area.
What I'm next going to advise may seem to some a bit unorthodox but it does work, & usually very well for this type of swelling.
Potato Poultice:
Simply take a potato & grate it finely to produce a soft, pliable, mush. The poutice material must have body but it must also be soft & comforting. The cheese grater being the most suitable for preparing this poultice. Spread it on a cloth (chux cloths work well) & apply this to the heel/arch region of foot, then wrap some glad wrap over the area to keep it in place & to stop any leakage. Try to keep this on for at least a few hours - it is thus probably more convenient at night time or during sleeping hours. In general, potato can be effectively used where the affected part is congested, inflamed, swollen & heated. Its ability to aid in the healing processes of the body, those functions the structure is capable of producing if given the help natural remedies offer, lies in its rich mineral content, its alkaline characteristic & its drawing power. The destructive forces of nature cannot live in an alkaline climate & when it is necessary to produce this type of environment in the body, potato is one of the best aids to call in.
Potato is also rich in potassium & phosphorus. These chemicals are important to normal muscle & nerve responsiveness, & in particular, intercellular fluid pressure & balance. As the potato is brought into contact with the skin there is an absorption through the pores of the skin of the potassium & phoshorous which further assists in the healing process. It is certainly worth a try. Once the swelling has been addressed then taping (low-dye strapping) & / or orthotic therapy would help, as well as massaging / stretching.
Kind regards,
BEN-HUR.

This post has been edited by BEN-HUR: Dec 22 2006, 10:25 AM

[THE LONE RUNNER]

hi benhur, just a query, i have recently injured my planter fascia after running up a very steep hill of 1k on 8 occasions,the injury appeared 2 days later. the injury is a slight strain. never had this before. 53years old. no swelling. can still run at my best pace but the pain is still there after running. will give hills a miss now. jogging every 2nd day. how long will this injury take to heal. thanks the lone runner.

[BEN-HUR]

hi benhur, just a query, i have recently injured my planter fascia after running up a very steep hill of 1k on 8 occasions,the injury appeared 2 days later. the injury is a slight strain. never had this before. 53years old. no swelling. can still run at my best pace but the pain is still there after running. will give hills a miss now. jogging every 2nd day. how long will this injury take to heal. thanks the lone runner.

Hi Lone Runner - hopefully the stress to the Plantar Fascia was solely due to the running up the very steep hill. It is good that you are giving up hills for now - until the area heals & strengthens. There would be some element of swelling within the region , it is just your injury isn't to the extent where you can see it. The potato poultice would help followed later by gentle massage of the region via rolling your foot (along the arch region) too & fro over say a rolling pin or bottle. I also recommend focussing on stretching your calf muscles because if these are tight they will somewhat reduce the range of motion of the ankle joint thus contributing to pronatory forces to the foot, thus causing the foot to roll inwards, thus causing the elongation of the Plantar Fascia & subsequent trauma. It would seem to me by what you have said that there isn't any real biomechanical issues. I don't like giving predictions as to when an injury will heal but if you implement the above three points then I would think you will be on the road in full training sooner than you think. Hope all goes well.
Regards,
BEN-HUR.

[THE LONE RUNNER]

hi ben-hur, thanks for that advice, the lone runner.

[THE LONE RUNNER]

hi, tried potato poultice over night, worked wonders, had slight feeling of tightness of plantar fascia,no pain what so ever in ankle. went for 30min jog. pulled up ok. rest day tomorrow. then to westlakes s.a. for fanatics 1\2 marathon xmas fun run. starts 6am in front of westlakes shopping mall entrance. just roll up,no entrance fee. will be home for xmas before the teenage kids are up. merry xmas everyone.

[AJS]

I've had this injury since what now seems forever.

Had the needle and it helped but didn't totally fix it - although it went away for about 6 weeks but returned but no where near as bad.

Health food shop reckoned that a silica compound would help. Didn't get better but there was slight improvement.

Saw an add for a product called Reparen which is a calcium phosphate mineral complex (see phosphorus and spuds above). More improvement but not totally better but at least I am running again.

A health food friend of mine tells me that a calcium fluoride compound would be better but haven't tried that yet.

Went to see the doc about a tennis elbow of all things (not related to playing tennis) and he gave me some anti inflammatories - wasn't too interested in giving me another needle in the heel though. He prescribed Naproxen, a sustained release anti inflammatory. The tennis elbow is getting better and the PF is a lot better.

So maybe all of the above, some of the above or none of the above have helped - but I am running again each day and the stiffness is disappearing. Not sore after a run at all now.

So thats my two bob's worth.

[THE LONE RUNNER]

thanks for all the info guys@gals. my wifes friend has also mentioned a poultice used on race horses which is good for similar problems. a grey clay mixture with pottasium@phos etc. thanks again

[BEN-HUR]

hi, tried potato poultice over night, worked wonders, had slight feeling of tightness of plantar fascia,no pain what so ever in ankle. went for 30min jog. pulled up ok. rest day tomorrow. then to westlakes s.a. for fanatics 1\2 marathon xmas fun run. starts 6am in front of westlakes shopping mall entrance. just roll up,no entrance fee. will be home for xmas before the teenage kids are up. merry xmas everyone.

Hi Lone Runner.
Glad to hear that the potato poutice was a success - 1/2 marathon 6am tomorrow! - your keen considering it is Christmas day & that you are just getting over an injury. Take it easy (don't keep pushing if you feel pain) & be sure to look after the injury until the area strengthens i.e. poutice, massage & stretches for the calfs. All the best & have a Merry Christmas .
Kind regards,
BEN-HUR.

[THE LONE RUNNER]

thanks for that, will take 1\2 hour longer than normal to run the event. just a very slow xmas jog.

[THE LONE RUNNER]

hi,came through the 1\2 marathon ok. planter facia just a little tight. will only do 20 to 30 min jogs until fully healed now. thanks again for all for advice.