Early in January I posted about my issues with Plantar Fasciitis (PF), and what I was trying to do to alleviate the problem, as it really was affecting not just my hiking, but, my life overall.
Image above from http://www.aidmyplantar.com
Since that post, a few things have changed, and, I am a happier person to boot, now that I have had some relief from my PF.
First things first – GO SEE A PODIATRIST! I have a crazy schedule, and, do not care for the doctor’s office that much… but if this is bothering you, go see one. Now. I went to one a few months back, in fact, Martin C. Harris, D.P.M, in Plainville, MA. After a consultation and some x-rays of my left foot, I was given a cortisone shot. This basically alleviated the PF pain completely for about a week – however, this is not the solution. This helps you get the inflammation down. In addition to the shot, I was also given a prescription for 500mg Naproxen Sodium (Aleve), which I take daily.
Next I was given some instructions for stretching. While I am not religious with this exercise, it also definitely helps.
Lastly, I was given a boot to wear a night, which keeps my foot perpendicular to my leg while I sleep. I no longer have to hobble and hop out of bed in the morning, with minimal pain. The specific model boot I have is a Large Ovation Medical Hybrid Night Splint. It takes a little getting used to, but it is well worth it.
In addition to what my doc had prescribed and suggested I do, I swapped out my flip-flops for an older leather model shoe of the Keen Newport H2 Sandal. I am not sure what model mine are, I bought them about 7 years ago, but the foot support in these are amazing. I am going to purchase a full shoe version of these as well, for when sandals are no longer called for.
These are excellent trail sandals as well – I put about 10 miles on these over easy trails, with only the random rock or twig getting caught in them, and since they are slip offs, its an easy adjustment to clear any debris. They also have a full toe, so no worries about stubbing toes either! After all those miles, lots of campground activity, and no boot at night, I had minimal PF pain in the morning each day.
The HTC Heel Cups I mentioned in my last post seemed to help for a little bit, but alas, they were not that great overall, I do not recommend them, but, that is for my PF situation, your mileage may vary.
I am planning to also pick up a pair of Superfeet from EMS for my hiking boots, as I do notice considerable pain after wearing them for a while. I will report back with the model I choose… I will be bringing in my boots for a fitting with them, as well as a consultation, as the insoles that come in hiking boots are just terrible (great article at SectionHiker).
So that about wraps it up for where I am at with my PF pain… I’ll report back again with an update on where I am with the Superfeet, as I hope to have some miles in my boots down pretty soon.