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Old 10-11-2009, 01:28 PM   #1
Roger Rustad
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suggestions for heel pain (likely plantar fasciitis)

I woke up yesterday with an extremely painful "bruised" feeling in my right heel, and talking to other Crossfitters and runners, it looks like I likely have plantar fasciitis.

I'm now trying all of the obvious things (ice, stretching, massaging area, etc) and am going to get it x-ray'd and possibly some shoe inserts. Does anyone have any other suggestions? (Lots of people recommend ibuprofen, but honestly, I really disdain pills and would prefer to do this naturally if possible.)

I've found some boot / splints that supposedly help. Anyone here have success with these sorts of things?

http://www.nightsplints.com/night_splints.php
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Old 10-11-2009, 03:42 PM   #2
Kevin Burns
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Re: suggestions for heel pain (likely plantar fasciitis)

If they determine the problem isn't your heel bone itself it's probably Plantar Fasciitis.

I've just been through a several month about of this so yes get shoe inserts and start strengthening and stretching your calfs immediately.

Yup your calfs. I've learned that almost all plantar fasciitis is related to a kinectic chain of things in your foot. Something in your leg isn't doing its job and in over 50% of cases its your calf.

Get to a gym and start doing weighted calf raises on a calf raise machine. If you don't have a gym membership get on a step while holding a heavy dumbbell on the affected side and doing calf raises that way.

Also get a whole of a t-ball (soft training baseball) and start rolling your foot on it several times a day.

I wish I had started doing weighted calf raises on day #1 instead of day 150.
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Old 10-11-2009, 06:23 PM   #3
Steven Low
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Re: suggestions for heel pain (likely plantar fasciitis)

Read through this thread as well
wfs

http://board.crossfit.com/showthread.php?t=37656

IF it's PF.
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Old 11-01-2009, 09:30 PM   #4
Roger Rustad
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Re: suggestions for heel pain (likely plantar fasciitis)

For what it's worth, this went away (for the most part) after about two weeks of taking it easy on the foot, icing it several times a day, and rolling it over a golf ball every few hours.

After about a week, it began to hurt a little less each morning, so I decided against ordering a boot.
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Old 11-02-2009, 05:23 AM   #5
Everett Steinbarger
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Re: suggestions for heel pain (likely plantar fasciitis)

Glad your problem is gone.

I do have one tip for ice massage for plantar fasciitis:

Fill a PLASTIC Coca-Cola bottle with water and freeze it.

Put the frozen bottle on the floor and roll your sole over it.

The Coke bottle works well because of it's unique shape. The curve fits the sole well.
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