Heel Pain Rehab - Planter Fasciitis

THIS HURTS!
What hurts...: On the heel of my right foot, right in the middle, it feels like a muscle bruise. It hurts when I am off it for an extended period of time, like sitting at my desk. When massaging the spot on my heel, it sounds like crunching in the tendon. I can run on it but afterwards it can hurt.

How you hurt it...: Seems to have come after starting a 3 week session of interval track workouts.

When you hurt it...: It happened about a month and a half ago, and I have been limiting my running since. It does not seem to be going away. I massage it with a ball, use a night splint and ice it.

Your pain level (1 is low, 10 is high pain): It is a 3-- more aggravating than anything else since it doesn't appear to be getting better.

Your age and overall health...: 56 and I am an avid exerciser. I have completed 2 Ironman Triathlons and countless marathons.

YOUR INJURY COULD BE...
Planter Fasciitis. The planter fascia runs along the length of your foot including the heel and attaches into your achilles tendon.

The crunching you feel is often referred to as crepitus, which is part of the inflammatory process.

REHAB YOUR INJURY BY...
Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.

Five Minute Miracle: While on your back, use a strap or belt around the ball of your foot to perform stretch in video. Perform stretch for 5 minutes on each leg 1 to 2 times per day.

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Category:

Howto & Style

Tags:

• injury
• rehab
• rehabilitation
• advice
• foot

[sonebone7]

I made me a sock to wear at night to keep the toes bend towards me and it works

[outlawskumfuck]

what if when i wsa playing football with friends and there kids and I was running when i felt a "snap/pop" in the bottom of my foot that floored me and i had to hop to get around the rest of the day. I couldn't walk or put any weight on it the next couple days but slowly got a lil better but now its still hurting like PF but its been almost 2 months since thats happend

[runnsmooth]

Helpful info, thanks! Some other resources I've used with success are the books "Injury Afoot, 30 Things You Can Do to Relieve Plantar Fasciitis" for heel pain, and "The Trigger Point Therapy Workbook" and "Running Injury Free" for more general, full body rehab. All are on Amazon.

[paraglide01]

I had schock wave therapy , this workes very well

[AnMalDinF]

16 months i am living with heel pain.many ways i have been try to cure it but the pain is getting worse. what you can tell me about it?

[mukkum321]

Thanks for advice, will try and get back to you.

[jimbreos]

Very helpful, will buy foot cushions for my safety boots, and stretch out

[coatfactory356]

I will try this. Thanks for the info

[Area51Base]

Good advice. I will try it out and will post back.

[themassagewizard]

Hmmm the exercise makes common sense. Thanks will try it out.