Through some simple self-diagnosis with the help of my friend, Google, I've come to the conclusion that I've been suffering a moderate case of plantar fasciitis the past 3 weeks or so in my right foot. This is somewhat disturbing as I've only recently received word that I'll be attending OCC-196. I guess it is fortunate that it is approximately six months out which should allow adequate time for recovery. Now I've read up up all the self-treatment regarding icing/taping/massaging/stretching and the like, but I was wondering if anyone on the forum has had any experience with this condition. Specifically, did you keep running while suffering and simply continued to treat the problem until it dissapeared? Or did you have to resort to a break in running? I'm hoping I'll be able to continue my normal routine, but I don't want to exacerbate a problem with OCC coming up. In other words, am I going to have to spend the next month or so on the stationary bike/in the pool to maintain my fitness in order to guarantee I'm healthy when Oct. comes around?
You should be alright. I finished OCS with plantar fascitis. I had a bad flare up at TBS, but it didn't stop me from training. Just stretch it as much as possible.
Thanks, thats what I was looking for. I've never had this issue before so I wasn't sure what to expect as I've read some pretty extreme stories about the plantar fascia, in extreme cases, tearing completely with continued training.
I've dealt with plantar fascitis many times. my advice is take time off, cross train with swimming and biking, and don't push it until it heals. you'll be better off in the long run, rather than trying to push through it and making it a chronic condition. just take some time off, be patient, and try a new pair of running shoes with plenty of cushion when you get back to running...
I agree. If you have the means (decent medical insurance), I'd have it diagnosed. It'd really suck if you were still having issues with only weeks/a few months to OCS due to a mis-diagnosis on your part.
I had it in my right foot ... researched it .... confirmed it with my DOC (he didn't offer any more "diagnosis and treatment" than what was found on the internet) ... reduce/eliminate the activity that caused it, rest the area, a little ice, a little massage (of the affected area, of course ), and BETTER QUALITY SHOES ... result: back in business in 5-6 weeks ....
My 14yo daughter suffers off and on from this. When it's bad, she will submerge her entire foot in a bucket of ice water for 20min, 3-4 times a day. She also stays on Motrin regium, does a lot of stretching exercises, wears an orthotic device in her running shoes, as well as keeps her foot and ankle tightly taped while at the gym. She is a runner and also a gymnast. It's hard to get her foot the support she needs in gymnastics since she is barefoot. The last time she got it, it took about 2mo to clear up. It would have been much faster I think, if she were able to rest her foot verses the hours a week of pounding her feet are subjected to.
i had this and it took several weeks to clear up (about 4-6 weeks). I stopped running during this period and wore flats to work (although i hope you are not wearing heals some comfy shoes with good support should help) A co-worker of mine had the same issue and suggested Super Feet insoles for my shoes and they helped me out a lot when i run. I also forgot the name of them b/c i didn't buy them, but there are some orthotics that were on some infomercial he suggested, (Phase 4 orthotics - I think) maybe these would work for you? Good Luck with the foot problem!
I'll give my 2 cents on the subject. I got a NASTY case of this shiat at OCS, as did many others. Both feet, and it was too the point that in the morning I almost couldn't walk to the head it hurt so bad....shuffle...shuffle...shuffle was my friend. Being the big strong tough man that I was...oh wait? I decided to nut it out, did so, got my month break before going to TBS, and arrived at TBS with the same problem, only slightly healed. Once I had my bars, I finally decided to go to the Exercise Physiologist lady at TBS, she gave me some ankle braces that essentially just locked my ankles +/- 90 degrees when I slept. Slowly but surely, it started to heal itself, as I would wear them every night. After about a good month of continuing to PT but wearing them at night, I was fine. Something about the tendons in the arch of your foot attempting to heal at night, but as they do, they pull your foot in a kind of tippie toe fashion, hence the reason it burns like all get out when you first stand up in the morning. Locking your ankles allowed them to heal in a normal length fashion, and it didn't hurt in the morning when I stood up. This is NOT something you will enjoy at OCS, live with yes, but that's it. Whoa what happened, I just blanked out??
I had come to the conclusion that my shoes were likely the culprit. I alternate between a good pair of Asics and a pair of Brooks, and they're still pretty comfortable and didn't look like they had gotten past that critical break-down point, but I'm sure both probably have a few hundred miles on them. I guess its time to put them to pasture and get some new ones...
You have to really stay on top of stretching that achilles tendon as well. Tightness there usually contributes greatly to plantar fasciitis.
FWIW some chick in my company got it at OCS and made it through the last month and a half or so with no problems. I think she just had to go to medical every morning and do a ton of stretches.
Guy in my fireteam developed it week 3 or so. He had to fight to stay on "Full Duty with treatment" status but because he was a 290 PFT'er (and 37 to boot) they made arrangements for him. He had to go to Physical Therapy every morning and get taped up by the Physical Trainers but he made it.
1. Stretch 2. New Shoes 3. 800 MG Motrin 3 X Daily for 7 Days (This is a must, all 7 days) Do this and your problem will go away
Had this bad enough it did tear one of the muscles about have way through in my right foot. Result of running in the wrong shoes as a heavy pronator. Some good advice here but the other one I'll toss in ALWAYS have some sort of arch support on until this heals. I put commercial arch supports in boat shoes and my feet never hit the deck for three months without putting them on. In the long run stretching, obsessive care in running shoe selection and orthodics for running shoes, boots and dress shoes fixed it.
After months of hobbling with foot pain which I thought would eventually go away, but didn't, I finally went to a podiatrist for the first and only time in my life. He diagnosed plantar fasciitis and gave me a shot of Cortisone. Three days later the pain was gone and hasn't returned. The marvels of modern medicine! Do the smart thing: see a doctor. By the way, the reason I went to the podiatrist is because the wait to see an orthopedist was much longer. Either one should be able to help you out.
So I'm resurrecting an old thread here, but someone gave me a list of some great stretches to help with this. Those of you who know me know I've been suffering with this PITA condition for a while now. These stretches have been awesome, and I figured I'd share them in case anyone else is having issues with plantar fascitis. They're attached. The first .pdf has stretches that can be done with nothing more than a towel, a wall, and/or a frozen can/bottle of something. The second has stretches that require a theraband... I don't have a theraband, so I don't do these, but I seem to be healing without the aide of the second set of stretches. Additionally, I highly recommend Superfeet insoles. I use the "berry" ones, and that combined with my new running shoes (which I got at a running store after they took a bunch of measurements, watched me walk, etc) and these stretches seems to be working wonders. There is also a special sock that you can wear at night to stretch out the plantar fascia while you sleep. I haven't had to resort to that yet, but I know people who have tried both the braces mentioned earlier in the thread and this sock, and prefer the sock. I forget what it's called, but I'll find out tonight at my running club and edit this post to include the name. Last but not least, I'm no longer supposed to walk around barefoot (even at home) and I can't wear flip flops anymore (which sucks cause that's pretty much all I wear ). Small sacrifice though. Hope this helps some people out!
If you can get ultrasound therapy, do it. It will help prevent scar tissue buildup, which is common in bad cases of plantar fascitis. I would also look into real custom orthotics. From a guy who has been there, done that...
Oh I hadn't heard about ultrasound therapy. I'll ask my doctor about that, thanks for the suggestion. I'm already working on getting orthotics, but these stretches are keeping me going in the meantime.
The ultrasound therapy was what finally solved the problem for me. I shipped to OCC-196 with it - though it had improved somewhat. It only got worse during OCS though and it was pretty miserable. Once I reported to TBS it was difficult to even walk properly, but after a month or so of the ultrasound treatments a few times a week I was fine.
While a definitive diagnosis is important, if it is plantar fasciitis, a runner in my running club found something called the Straussburg Sock very helpful to wear at night. You can find more info about it on www.thesock.com (no kidding, this is the website). It's basically a big tube sock that pulls your toes back towards your knee while you are resting at night. I think they cost about $30 and you can buy them online, or find them in any running specialty stores. Hope that helps. Jen
