Folks,

I just limped back in from the doc's office where he called my sore foot plantar fasciitis. Rest, ice, good arch support and advil was his suggestion. Being less than 2 weeks from a trip to Zambia and not having been able to put any weight on the foot at all last night let alone track buffalo, I'm not happy. I expect to be fine by the time I step on the plane, but any ideas on how I can keep on my feet and moving if this flairs up on the hunt?

Dean

Maybe a simple answer but how about soaking in Epsom salt and take some higher end insoles with you. The "gellin'" type. No experience here in that area just ideas.

Make sure your stretch you insole well by flexing and extending your ankle BEFORE you get out of bed every morning. It will tighten overnight and when you step down without stretching you cause more inflammation.

I doubt you will be much changed in two weeks. My experience was a lot longer to heal. I would ask my doctor for some type of prescription medication to deal with the inflamation Start right away to see if your stomach can tolerate the medication. Also, get some stretching exercises to do before you start out each morning. It might not be a bad idea to use a walking stick to take some strain off the foot. Good luck!

i would definitely take a lot of Motrin with me . take 800 mg. at least twice a day beginning now and continuing throughout the hunt. DON'T skip a dose just because your foot feels better. the whole idea is to keep a constant blood level for an extended period of time. plantar fasciitis is simply an inflammation of the plantar fascia on the bottom/arch of your foot and Motrin is an anti-inflammatory as well as an analgesic drug. Epsom salts are a waste of time but good cushioned arch supports will probably help. if you are not much better immediately prior to leaving, a shot of Depo-Medrol( a type of Cortisone) might help, but i would get it 2 days or so prior to departure. good luck!!

I have suffered from this off and on for years. It's a killer. I've had all the treatments up to and including injections into the heel, which I don't want to go through again.

Do the best you can in keeping the arch supported and stretched out with orthotics.

Keep your achilles stretched out as much as possible too. Try the standard runners wall- stretch technique for several minutes at a time, several times a day.

Don't walk barefoot on hard surfaces, even for short distances around the house. Hardwood and tile floors will kill you.

When sitting, place a golf ball under your foot and roll your foot back and forth to stretch the tendon.

Use a towel to stretch out the tendon before you get out of bed as Frosbit suggests. Put the ball of your foot, not your arch, into the towel, grab the ends of the towel and pull back toward you while extending your heel outward. Do this for several minutes before you step on the floor.

Rest, alternating ice and heat, and anti-inflamatory meds.

This problem can last a long time and become very painful. Don't ignore it. Good luck.

There is a plastic boot type device that you can wear in bed. Somewhat uncomfortable but helped my wife tremendously. Keeps the foot extended while you sleep and she has not been plagued by this since.


Dutch

I had a partially ruptured achilles tendon in 2001. A great temporary fix was a steroid called predesterone. You took it in a pyramid dosage over a 6 day period and it totally stopped the pain,swelling and inflammation for a few weeks. Not a permanent solution( I had surgery done but it should help in the short run. Check with your Dr. and see what he thinks?

Maki: The boys have told your correctly. I will add.....I think you are screwed!!! To have absolutely any hope of an enjoyable hunt get your butt to a good Orthopod or Pediatrist and get injected (with steroids),TOMORROW....or sooner! Maybe you can plead for another injection before you leave....but that will be ALFULLY close together and I doubt you will get more than one in. STRETCH AND STRETCH some more. Get LOTS OF GOOD pain meds. Lortab 10's or oxycontin.....if you can tolerate the effects. GOOD LUCK. This is going to hurt.

My dad had this same condition a few years back so severe that he walked with a very pronounced limp. The only solution he found, which worked wonders for him, was the arch support systems from the Good Feet Store. He was back to normal in a matter of weeks.

The other thing that I think is key is getting shoes and boots that fit properly. I ran into knee pain a few years ago due to the running shoe brand I had used for years changing most of their models to support oriented shoes - which I don't need and suffered for about a year before I figured out what was going on. It would probably do you well to look for a pair of running/tennis shoes that that are known as motion control shoes. These offer much better medial foot support which will probably alleviate some of the pain and symptoms of platar fasciitis.

I checked and Good Feet has Stores in Canada!

Good Feet

Dean

I have suffered with it for over 11 years. I had a small Karate school and it changed the way I taught. It will get better than it is now, but mine has changed my life. My ankles don’t have enough deflection in them and with high arches I was cursed.

The advice given here is all good, but here is my 2 cents worth.

Use bicycle inner tube to do the morning stretches before you get out of bed rather than a towel. Over stretching damaged muscles, tendons and ligaments will not aid in healing.

The higher your heal is when you walk the less stress there is on the plantar fascia. Cowboy boots and some of the duty boots work real well. I wear Bates boots and Brooks tennis shoes with orthotics in them. I have a small pile of worn out custom orthotics but before my trip to SA I found a place in Dallas called Ideal Feet. They have the best I orthotics have used to date. The off the rack inserts will get you by, but get the good ones and try to stay away from the gel stuff and get that heal higher than your toes.

I have had cortisone injections (not fun) that have lasted a couple of weeks. The golf ball is a very good evening tool. I took a hot glue gun and over filled half the dimples and it worked better for me. You can find vibrating foot roller and they work the best for me.

I found that the hot and cold packs will focus on the plantar fascia more than a pan full of water. I have not used the night boot but the reports I have read have all been great. There is a sonic treatment like they use for kidney stones but have not tried it.

I like the drugs but some don’t like me. This close to your hunt I would look into injections.

Have a good hunt and remember that time wounds all heals.

Has gout been ruled out?

Among the other excellent suggestions, I'd suggest you get some celebrex if your doctor agrees.

Definately a podiatrist for all options...

sent you a pm...

Mike

Thanks all. I'm more hopeful than most here. It looks to my doc like a mild case (caught early) that flared up after I had to run across some small boulders yesterday (To keep a couple of huskies from tearing up my DD. Good dogs the huskies, but the owners are clueless). I'm glad we caught it early. I'll keep on it and hopefully won't let it get out of hand.

Dean

I've had this condition off and on since 1998...in both feet. It sucks. All the advice above is good though.

I have found orthotics and achilles stretching to be the best treatment to prevent a flare-up. After a long hike or a long day on my feet I take an ice compress out of the freezer and put my heels on it for 10 to 15 minutes. When out hiking, I like to put my feet into cold streams whenever I get the chance. A cold pop from the cool-box works just as well during a lunch break if you are near the truck.

When it gets real sore, rolling a golf ball under my heel and arch feels really good!

Best of luck!

Cheers,
Canuck

Mind you I'm a shoe/boot guy by profession and not a doctor. I see a ton of folks with foot issues and I'm a big believer in foot support, using the right footwear for the job and environment. The foot is a wonderful device, and is designed for both motion and impact absorbtion. However with our modern bodies and jobs the foot can become overstressed.

Plantar Fasciitis in laymans terms is the straining of the connective tissue of the under side of the foot. It can cause pain and burning from the balls of the foot through the arch to the heel. Most of the problems I see are related to improper footwear for the application or worn out footwear. A lot of people choose light weight and "cush" for the perceived "comfort." That may be fine for some but for the person doing ladder work or on an uneven work environment your feet will be doing the job instead of the footwear. Stress on the foot will be higher. I like footwear that will do the job AND take as much stress/load off your feet as possible. Take a machinist on concrete 10 to 12 hours a day. I like beefier shoes that will support you as compared to lighter athletic types that promise cushioning over support and with much less on job durabilty and perfomance.

I also like Superfeet footbeds for many or custom orthotics for those that OTC remedies don't work. Superfeets and quality orthitics spread the impact over the whole rearfoot and help with a more stable and energy effecient motion. For those that over suppinate or over pronate proper footwear and footbed/orthotic may help you. IMO choosing the right footear for your needs is the first thing, with footbeds and even sock choice following.

For what its worth, many of my podiatrists suggest if you suffer from PF do NOT go barefoot at all period. Support your feet!

Get footwear that will work for you in your environment, whether that is a refinery are a high hunt. If footwear seems "whimpy" especially in torsional rigidity think about it. Sometimes the lighter "sexier" footwear (or maybe cheaper?) choices may not be the best for you.

John

At 59 years of age I found myself with this condition durning trainup for deployment to Iraq. Never would have made it without the "Good Feet" store, costly, but worth every cent if for no other reason than pain relief. Hope this helps you.

After dealing with it for six months with little relief, my doctor finally gave me a cortisone shot...next day, no pain and it hasn't come back since (1 year). Tried it all: stretches, wearing a special boot at night, ice, etc., etc. The cortisone did the trick.

Maki,

Lots of good advice on here. I have fought it for years, finally ending in surgery (I wish I had done it sooner).

I believe the only way you will be ready for your hunt is the cortizone shot in the heel. I have had the shots last as little as a month and as long as a year. But for me, they only mask the problem - but it should get you on the hunt without any issues.

All of the exercises mentioned do help but I found the boot you wear at night (once you get used to it) does the best.

Shot for the short term, boot for consistancy, and surgery for a permenant fix.

Best, Fred

Head to a sports Dr and learn how to tape your arch. I have the same thing caused by a fall in a hole and I now tape my arch when it really hurts or I am going to walk alot. You don't have the time to get custom orthotics but budget 500 for them on your return.

Hey, amigo !!! Good to hear that you are off to Zambia on another great adventure ! My wife, Margaret had the same thing and her chiropractor doctor ( Dr. Stroud here in Lethbridge) treated her with ART (Active Release Therapy) and fixed her up just fine. For a while she wore shoes in the house which really helped her .. but just now asking her (6:35 a.m.) she assured me that she is long since healed !!! Good luck, partner !!! Whack a big one !!!

I haven't had any experience with this condition, but I have used predesterone for other conditions as 470 suggested. This is a steroid that worked for me but when I take it I find it impossible to get any sleep unless I also use a sleep medication. That stuff just wires me up and I can't fall asleep when on it. If you try it, get some Ambien or other similar medication as well.

Maki,

I didn't read all of the other replies as I don't have time. That is a real bummer!

Assuming that plantar fasciitis is the correct diagnosis:

1. I have treated several patients with plantar fasciitis. I would recommend getting a water bottle filling it with water, freezing it, and rolling it on the ground under your foot or feet to massage it out and ice it at the same time. You might take it with you to use at lunch and when you get back in the evening on safari. Ice for no more than 15 minutes in any hour. After that circulation increases and the opposite of the desired affect occurs.

2. Rest is huge! You need to keep off your feet and avoid irritating activities before the hunt as much as possible.

3. The Strassburg sock might be helpful at night. It keeps the foot in a neutral position and does not allow the musculature and fascia of the bottom of your foot to tighten at night.

4. If you have chronic plantar fasciitis then chances are you will not get rid of it before the trip and you will be dealing with it on your trip. Proper footwear and possibly an orthotic will be key! I would highly recommend going to a foot specialist to see what can be done before the trip ASAP! Maintaining the integrity of the arch is important and an orthotic or proper fitting footwear will help to take pressure of the plantar fascia.

5. Treatment: If you came to me and plantar fasciitis was in fact the diagnosis I would modify activities of daily living. I would give stretches for the calves, hamstrings, and feet. I would warm the feet and then follow with Graston technique on the foot and calf, and ice to finish. I would also adjust the foot and lower extremity. I would then proscribe strengthening exercises to stabilize and strengthen the foot and ache at the appropriate time.

Graston technique is a soft tissue treatment using stainless steel tools with a waxy substance on the skin to reduce friction with the skin to work out adhesions in the muscles and fascia and to restore function to the muscles. It can be very uncomfortable and usually painful when performed on the bottom of the foot, but is worth it if you would like to get better. The Gastroc and Soleus muscles of the calf will also need to be addressed as they are usually tight and soar with patients suffering from plantar fasciitis. Here is their website:

http://grastontechnique.com/

There are a number of chiropractors and 2 physical therapists in the Calgary area who perform Graston. If it were me I would choose a chiropractor that had a similar treatment approach to the one I outlined. You can search for providers in the Calgary area on the website.

Feel free to PM me. Good luck with the plantar fasciitis and I hope you have a wonderful hunt. Who are you hunting with and what are you hunting?

Brett

Brett's item 1 did wonders for me ion a very short period of time.

I began having foot pain 6 months prior to leaving for Africa. I bought OTC arch supports at Dick's sporting goods and they solved the problem, short term. Stretching daily is the long term solution but it takes a long time to take effect. The supports that I got are plastic, you heat them in the oven, than place them warm in your shoes and put the shoes on. The support molds to your foot. I suggest that you give them a try, I found them to be better than orthotics.

struggled with it on and off for years. I just, Just!, got my inserts from a Good Feet store near Denver and already feel better.

I had custom ($) orthotics before that, didn't work.

Stretch a lot. Best of luck.

Wearing a product called the strassburg sock at night helps alot.

There is hope!

About 2 years ago I came down with PF which I have since learned was caused by hard cutting while playing raquetball with the wrong shoes.

I tried EVERYTHING, arch supports, different shoes, rolling golf balls under my feet, stretching, massage, rest etc. Not only did none of this work it didn't even help.

What did work was Cortisone shots and it only took two. Not only that but it worked instantly. Not only did it work but I play Men's league lacrosse which envolves lots of abuse on my feet and I played through my season after the shots with no issues.

I'm now PF free.

Go see a podiatrist NOW and get the shot and you will be perfectly fine for Africa. Even if it doesn't work long term for you, you will have instant relief and be fine in Africa.

Also for boots, I have found Asolo Fugtive GTX boots to be the finest and most supportive boots I have ever owned which help when walking alot.

Cortozone is a bandaid, it will work for awhile then you need another..Never ever take more than 3 shots of that stuff in any area...

I have had 3 in both feet and it always came back (also in both elbows) ouch!!

Right now I am OK and toughed out the last PF and elbow attack, been good for the last 6 months...I do wear a brace on the elbows at the first sign of a problem..Roping is tough on these old bones and so is those long African treks, or even the short ones..I have found the exercises to work and the fitted arch supports do work pretty well..my PF just went away and hopefully will not come back soon.

About all I need is a cure for old age and to stay on this side of the dirt!!

Hi folks,

AR is is a wonderful resource. One of the posters here hooked me up with a specialist (and African hunter) with the appropriate skills and we had a long talk this evening. The some of the good news is he thinks I probably have a small tear and not PF. His reasons are compelling and not just because he was saying things that I wanted to hear. His advice mirrored what has been mentioned here and I think we've come up with a good plan. It looks like I'll should be able to track buffalo and avoid sitting endlessly in machans with minimal discomfort and be able to enjoy bird season with my family when I get back.

The other good news is that the specialist just came back from a hunt in an area and with an outfit I'm very interested in. Once we got through the medical stuff, I got to pick his brain a bit about his hunting trip. All in all, a very productive conversation. At least for me, all the specialist got was my gratitude. Maybe I can repay the favour some day.

Thanks for all the advice. I'll be using some of it and the rest helped me ask intelligent questions.

Dean

Google this:

Royce Medical AirForm Night Splint @ $50.00.
or here is one source
http://www.dme-direct.com/royce-medical-airform-nightsplint/

Glad to hear. PF on a safari sounds like something out of my own personal nightmares. Good luck.

Brett

quote:

Originally posted by Brett Adam Barringer:
Glad to hear. PF on a safari sounds like something out of my own personal nightmares. Good luck.

Brett

Brett,

It scared the daylights out of me too but I think it scared my wife more. She thought she'd have to put up my whining if I couldn't enjoy the hunt. She was trying to find me a pair of stalking crutches there for a while.

Dean

Folks, I am not a doctor but I have suffered with PF in my right foot for years. I did all the stretching, shots, insoles ets.

There is treatment called Orthotripsy with a sound machine called the Ossitron. I is a realative new procedure that is short of surgery but has the same effect. I took the treatment two years ago and I went to the OU football game the next day. I cured my PF completely after four weeks. Google it for more info.

Bullsprig

I too had PF for a number of years. Did the whole routine, orthotics ($$$), injections (ouch),stretching.

Last year prior to a pheasant hunt, I started taking the stairs (5 flights) at work to get in a little more excercize. To my pleasant suprize, my PF was gone within a week and has not returned. I guess I was lucky.