yes, I have PF... but I don't have a hoot. Sometimes, people say my attitude is as one who "doesn't give a hoot" so maybe that is why.

Seriously, I have been lucky enough that I have been able to train through it.

in my case, my specialist foot Dr. said I had tight calf muscles and prescribed some stretching, along with inserts, some NSAIDs, and reduction in running volume.

I have found stretching each morning and sometimes during hte day to have brougth about a big improvement to the condition.

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hdh[/URL" target="_blank">

I'm going to a podiatrist tomorrow and get a diagnosis for my foot problems. I'll give you a report but I suspect I have PF.

Had it.
Tight calves are only part of it.
Your feet are weak. An imbalance is created which put too much stress on the plantar tendon. Once you correct the strength imbalance, it will start to go away.
I worked on foot strength and flexibility, as well as calf, hamstring, and achilles flexibility.
How I got rid of it:


--stand up straight, feel the floor with your feet. Then, using the strength your foot, stretch your toes back and hold 10-20 seconds. Then try to separate your toes. Then very slowly lift up your heels and stand on your toes like a ballerina for 10 seconds. Come down. Shift your weight from foot to foot. then repeat the process 4 more times. 3 times a day.

--stand straight on a carpet. Put your feet together so the toes of each foot point forward and are even. Then pull yourself across the carpet with the strenth of your toes. One foot then the other. You'll get about an inch a pull. Go about 10 feet. 3 times a day.

--stopped wearing cushion trainers. Started using the Nike Free and flattish race trainers for all my miles. I believe that the cushioned trainers contributed to not only a heavier impact, but they helped to weaken my feet.

--lost weight

--yoga (downward facing dog is particularly good)


Gone.


--JJ

http://This message has been edited by jjwaverly42 (edited Jul-16-2007).

This stretch helped me a LOT - probably most helpful of all the stuff I did. I still do it at least a couple times a day on both feet. I've found that my lower calves are not tight any more. I do feel a stretch in them, but they do not "fight back" when I do calf stretches, use the slant board or do this stretch.

http://www.urmc.rochester.edu/pr/news/story.cfm?id=1275[/URL" target="_blank">

I had PF in my left foot for at least 18 months. Also used a night sock Plantar FXT (various prices on internet).

http://www.amazon.com/exec/obidos/search-handle-url/index=blended&field-keywords=plantar%20fxt&results-process=default&dispatch=search/ref=pd_sl_aw_tops-1_blended_11030400_1&results-process=default[/URL" target="_blank">

I couldn't sleep very long with it on, but even a couple hours each night helped.

Not sure if it is directly related, but I also do wt. machines for calves, and also shin strengthening exercises for shin splints (which are now gone, too.)

I do stretches for lower back and upper back, and the psoas, too, all to counteract tendency to overpronation.

http://www.runnersweb.com/running/rw_news_frameset.html?http://www.runnersweb.com/running/news/rw_news_20051025_PRP_Pronation.html[/URL" target="_blank">

Switching to midfoot strike (Chi Running helped) was a major factor. I had success going to a less controlling shoe but with more snugly fitting heel counter and more forefoot cushion, but I have moderately high arches.

So there were lots of things that I did to improve my form

Hey is it ok to use an elliptical trainer with PF? I've had it (PF) for almost 4 months now...i ran with it for a while but i think now i'm committed to doing what ever it takes to heal it (i was in denial before). I increased the massage, icing, stretching....going to get superfeet. I switched to the elliptical at the gym and cycling outside to keep in shape. Is this ok?...i'm not really feeling any improvement (it's been about three weeks) and i'm worried that the elliptical is aggravating it.
thanks
nancy

quote:<HR>Originally posted by jjwaverly42:
Had it.
Tight calves are only part of it.
Your feet are weak. An imbalance is created which put too much stress on the plantar tendon. Once you correct the strength imbalance, it will start to go away.
http://This message has been edited by jjwaverly42 (edited Jul-16-2007).<HR>

disagree with this. the most common cause is not a lack of strength; it's overpronation. When the foot overpronates and the calcaneous bone roles in/medially it pulls on the plantar tendon. The more the foot collapses the more the tendon is lengthened and stressed/inflamed. Orthotics solve the problem by supporting the heel and reducing the medial roll in, so to speak by supporting the bone via a deep heel cup like those found in superfeet. The arch in the footbeds/orthotics is also a factor in helping to reduce the stress on the tendon. Motion control shoes attempt to do the same thing by adding stiffer materials or medial posting to a shoe.

increasing foot strength can defintely help, but it's not the cause. The cause is biomechanical.