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Post by froggiebecky on Jul 19, 2016 22:06:49 GMT -8
foxalo I would start with the strassburg sock. You can order the sock off Amazon. The soft one is fine, and you're not looking for a full 90 degrees, just enough support to keep your foot from pointing as you sleep (according to my physio). I had trouble keeping it on all night--it was just too hot/uncomfortable in the summer, and she told me that if I had to pick half the night to wear it, pick the second half, because you really want the effects just as you're putting your feet on the floor in the morning. As I started to feel better, I was told to keep wearing it, but taper back to every other night, and just keep it around for an as-needed thing. The dry needling worked wonders for me, too, as did very deep massages from the physio. But I know it's not done everywhere, and it hurts, so you might have to ask for it if you decide to give it a go. My folks strongly recommended to stay away from the cortisone shots. I think it's one of those things though, that you just have to try All The Things and go with what works for you. When I was in the UK, they said it was ok for me to walk or jog on a treadmill, because there was shock absorption...in Australia they said no, as treadmills change your foot strike, and suggested biking instead. I don't know how you did hikes! I was on the tail end of mine when I went to Italy with a friend. I was in so much pain I was in tears every night after walking around Rome in hiking shoes and a steady diet of ibuprofen. Disclaimer: I am not a medical professional...just someone who's tried tons of things.
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Deleted
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Post by Deleted on Jul 20, 2016 6:17:55 GMT -8
When I injured my knee, some years ago, and I needed a cane to be able to walk, I took to the pool. I walked in the water, doing 'laps' increasing the number of laps as the days went on. At first, I used a float to help keep me stable. After 6 weeks, I was able to walk on dry land, for short times without the cane and I began 'running' in the pool for short bursts.
Oi! I am not a medical professional but I did find that, for me, walking in the pool helped a great deal towards getting me land mobile.
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Post by hikingtiger on Jul 20, 2016 9:08:23 GMT -8
Massage the calves and the arch of the foot before getting up. Every. Single. Day. Foam roller on the calves also. After dealing with this for quite a while (and rolling a golf ball under the arch) I learned that in many cases, it's a tight calf muscle that contributes to the PF issues.
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foxalo
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Post by foxalo on Jul 20, 2016 9:59:24 GMT -8
Massage the calves and the arch of the foot before getting up. Every. Single. Day. Foam roller on the calves also. After dealing with this for quite a while (and rolling a golf ball under the arch) I learned that in many cases, it's a tight calf muscle that contributes to the PF issues. You sound like my chiropractor.  |
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speacock
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I'm here for the food...
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Post by speacock on Jul 22, 2016 3:13:50 GMT -8
For PF, my foot doc suggested to slowly start with tendon stretching - SLOWLY! Slowly meaning this is a long term fix. It was generally simple. Stand on a step that allows you to hang on to something like a post or hand rail. Place only toes (ball of feet) on step and SLOWLY lower heel(s). Stop if pain. Do at least twice a day and as often as you can without pain. It might mean only a fraction of an inch of heel drop. Over time the tendon will relax back to a 'normal' state. Only walk with orthopedic foot bed. They might feel like walking on golf balls to start. SLOWLY work into it with short sessions to begin.
I was put on maximum dose Ibuprofen mainly to control inflammation. After stretching, ice the feet for 15 minutes either in cold water or (better) ice packs strapped on souls of feet.
I have recurring PF if I don't do the stretching exercise often.
Currently recovering from two torn ligaments in shoulder - rotator cuff. I've been carrying 'the football' for 6 weeks and three more weeks before I start a 4 month PT. I'm back to about the same level of pain pre-surgery - which doc says is GREAT! Everyday I get to do something new. Like tie shoelaces, touch top of head, apply underarm deodorant (major advance for all concerned).
When it comes to tendons, follow the phys therp and doc's instructions religiously. Also study up on your injury and recovery on the Internet. Load of stuff about anything. You are not a high performing athlete with high paid coaches and 'healers' so don't expect the same recovery times they have.
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Post by hikerchick395 on Jul 22, 2016 15:15:07 GMT -8
I did the opposite that should've been done when I got plantar fasciitis. I got it on a backpack a couple of weeks before our JMT hike. Well, went on the four week hike anyway. So I, like speacock, have had recurring PF, for eight years. Hang the ole foot off of the edge of the bed every night. I did do the golf ball massage early on...and the ice.
In 2009, I fell (on flat ground while day hiking) and popped out my shoulder. It took five years before I could fully raise my arm straight over my head. I also broke my camera, but I'm glad that I didn't break my teeth, while landing on my face.
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Post by wondermonkey on Dec 6, 2016 11:08:35 GMT -8
Finally went to see a specialist. My therapist would encourage me to go see a specialist because I just wasn't progressing how they thought I should. I kept thinking "Yeah, I will, but one more week ..." and then it became apparent it was NOT going to go away. This was in November. Appointments made and the first visit resulted in a follow-up MRI.
Though I get the full results next week the preliminary "quick glance" diagnoses is scar tissue on the medial collateral ligament, which suggests a former injury. The scar tissue, if not taken care of, can cause injury which then provokes the calf structure and possibly into the hamstring, which exactly what is happening with me.
Luckily one of the therapists had zoned in on that a month prior to my MRI and was aggressively trying to break up the scar tissue she felt. Things improved to the point where I gave myself false hope but I went to my specialist appointment anyway.
I anticipate being told to keep breaking up the scar tissue and that I can EASE my way back into exercise.
So.... I look forward to coming back from being in the worst shape of my life. I've been HEAVIER but I've never been this far out of shape due to basically having ZERO activity other than what was necessary to live my life, and just a bit more. Assuming I can make my own plan I'm going to start with walking around the sports complex across the street. Then on low elevation change local hiking. Being on my bike trainer on the easiest gears and limit myself to 5 minutes of low cadence spin. I'll mix in some low rep body weight calf raises, easy air squats, etc. I'll get to work on the core and upper body as well, in some easy back into it manner.
I'll do a bit of activity and then take the next day off to see how everything reacts. Then over time I'll start stringing together consecutive days, etc.
So... hopefully hiking and biking is possible, and I anticipate it should be.
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swmtnbackpacker
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Post by swmtnbackpacker on Dec 7, 2016 6:30:17 GMT -8
Nothing like getting checked out properly as fibrosis of critical joint material cannot be worked off or willed away.
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Post by wondermonkey on Dec 15, 2016 5:47:45 GMT -8
For those that have been following along with my leg boo-boo. I went this morning for the official results from my recent MRI. The scar tissue on my MCL is there but isn't the overriding issue. I have a tear in the Meniscus. There is also some roughness in there (knee area) which isn't related to my immediate issue probably but is the beginnings of things down the road.
The doctor wants to schedule surgery. I'm looking into alternatives.
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desert dweller
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Post by desert dweller on Dec 15, 2016 7:48:16 GMT -8
There is also some roughness in there (knee area) which isn't related to my immediate issue probably but is the beginnings of things down the road. Sounds like OMD. |
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Westy
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Post by Westy on Dec 15, 2016 7:57:17 GMT -8
plantar fasciitis/Achilles tendonitis Incurred this type of injury rock hopping and playing Airborne/Ranger. Took about a year & half to heal. My podiatrist had custom, hard plastic foot inserts made. Wore them everyday, every footwear. Pain subsided quickly and two years later was normal without the insert. Since then have always used some sort of arch support. |
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Post by wondermonkey on Dec 15, 2016 11:57:02 GMT -8
There is also some roughness in there (knee area) which isn't related to my immediate issue probably but is the beginnings of things down the road. Sounds like OMD. What is OMD? Did I just set myself up for a good joke? |
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Post by wondermonkey on Dec 15, 2016 11:57:46 GMT -8
Incurred this type of injury rock hopping and playing Airborne/Ranger. Took about a year & half to heal. My podiatrist had custom, hard plastic foot inserts made. Wore them everyday, every footwear. Pain subsided quickly and two years later was normal without the insert. Since then have always used some sort of arch support. I have custom inserts now and will always wear them or a version of them, just to be sure. |
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desert dweller
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Post by desert dweller on Dec 15, 2016 12:08:45 GMT -8
What is OMD? Did I just set myself up for a good joke? Well, yes and no. OMD - Old Man Disease. It's related to CRS - Can't Remember ... er, er, can't think of it now. |
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Post by wondermonkey on Dec 15, 2016 12:17:49 GMT -8
Well, yes and no. OMD - Old Man Disease. It's related to CRS - Can't Remember ... er, er, can't think of it now. HA! Well yes for sure. The rough spots are things that develop in people over time. While he is in there, if I elect surgery, he's going to polish things up for preventative maint. |
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