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October 07, 2010

The Injury Report

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As many of you know, 2010 has been The Year of Moving More and Eating Less over here in my particular corner of St. Paul, Minnesota. (Coincidentally, that will also  be the title of my yet-to-be-penned memoir, which much like Eat, Pray, Love will take off like a literary juggernaut and later be made into a blockbuster movie starring the indomitable Liza Minelli in the role some say she was destined to play.)

But of course THAT is for another day.

This has been the year of running for me and I've received lots of emails from women just like me (i.e. you, or not you at all if you're a dude) who want to start running as well, and many have the same question: how's it going on the injury front?

Good question.

Without turning this into a litany of, "Hey doc, it really hurts when I do this," let me start by saying I feel like I've been lucky in the aches and pains department this year. But if I'm being honest, I have nothing to compare it to considering my former fitness plan revolved around watching Survivor and taking smoke breaks in my back yard. No real risk of developing an IT band injury there.

The main issue I've been dealing with since early summer is plantar fasciitis in my left foot. I'll be very honest with you: it is not severe or debilitating in any senseā€¦not just yet. But when I started waking up in the morning and stepping down on my hardwood bedroom floors and thinking, "What the hell is wrong with my heel?" I knew there was an issue was developing.

Enter PF, a new term to contend with that before just meant we were going to eat yummy Asian lettuce wraps for dinner.

I've been treating it by backing off the longer distances during the week, and by sleeping in the oh-so-comfy and ultra sexy Strassburg Sock. So far it seems to be keeping it at a manageable level.

My right foot is presently PF free. The good news is that when I'm running you'd never know I had an issue. I don't feel it when I'm out there hitting the pavement.

So that's injury no. 1.

Injury no. 2? So far, just a tight hip after I run. And that's it.

I am presently running 4 days a week. Three days are going to be runs of 40 minutes or less, and then on Saturdays, I will push the distance a little to see if I can build it up. I have my eyes on a half marathon next spring, and I'd like to slowly but surely build my endurance.

My pace averages around 11 minute miles. This isn't blazing by any stretch, but it keeps me sweating and feeling as though I'm getting a decent workout. I also stretch post run for a good 15-minutes. These 44-year-old muscles get a bit rebellious if I don't and then it's it HELLO foam roller! (Actually, part of the stretching always includes the foam roller, and that is a treat indeed.)

I'm still planning to continue cross training two days a week, primarily swimming and biking, although when it gets colder here, I won't be biking. I don't want to create any more wind than I'll already have to contend with.

Will I run outside through winter?

As Minnesotans like to say, you betcha! As long as I'm running smartly and staying healthy, I'll bundle up and head out until it hits around 10 degrees. Beyond that, it just might have to be treadmill city.

Remember: I'm not a running doctor nor do I play one on tv. But I am trying to listen to my body and heed what it's telling me. For now, it's all systems more or less go.

Caution

Comments

Thanks for the update on your injuries. Glad to hear that your doing good except for that heel, which seems like your taking good care of it. Also happy to hear about you still running in the winter, that's what I've been thinking about also. We don't get nearly cold as you guys but it will be cold enough, so I agree bundle up and tread safely thru the snow,ice, hail and enjoy the fresh air. As my backup plan we are members at our local ymca but I've never liked being inside with everyone and taking turns on the treadmills, so we will how I do.

i'm still recommending the vibram five finger running shoes... your heel pain will VANISH, i tell you. give 'em a try!

Good to hear your health is well overall. I too get the tight hip--glad to know it's not just me. And I had PF about 10 years ago--morning stretches against the wall to stretch my achilles tendon helped.

congrats Cathy! So great to see your progress this past year. You've been an inspiration to say the least!!! Keep up the great work.

Cathy I have learned from many of running that it is much better to rest a little and treat an injury than to ignore it, especially PF. Listening to your body and taking a day off when necessary is much easier to deal with than a chronic injury.

As for the bike all I can say is that I LOVE my bike trainer. I use the bike trainer in the winter more than the treadmill (aka dreadmill). We run outside all winter in a similar climate, usually up to -20Celcius. Good layers and a balaclava are your friend!!!

Great post Cathy! Sounds like running is being relatively nice to you. The PF stinks. I am a fellow sufferer. I found rolling my heel on a frozen water botter and going to the Chiropractor to be the best bets to keep it at bay.

Hope to start running with you guys soon!

Glad you're staying healthy! I've heard good things about the foam roller. May have to check that out.

Amy, seriously? I mean, I already run in a minimal shoe with the Newton. Although there IS quite a thick tread on the midfoot.

I have read "Born to Run" and am pretty familiar with the Vibrams. Hmmmm. Thinking.

P.S. I run in the winter. My favorite winter running item is a fleece baclava (sp?) from REI. I may look like a mass murderer, but it sure keeps me warm.

Beth, I think if I had a nicer bike, I might consider a trainer too. I wonder if it would work with my so-so bike? Great idea.

Okay, I'm off to check out the balaclava, as there have been two recommendations for one this morning!

Hi - I have PF...ouch! Mine is bad and I can hardly walk but I can cycle...but there are several stretches you can do to help too...just google it! Chiro, physio and accupunture have worked for me and I can almost walk normally again...Lissy

watch the tight hip...i ran on with that and ended up pulling the tendons from my hop bone.
LOTS of hip flexor stretches after a run...and MASSAGE to relieve the tightness!!!

Running through the winter rocks. Layer clothing appropriately with a sweat-wicking first layer and a wind-blocking outer layer.
Oh, and try a pair of Yaktrax!

http://www.yaktrax.com/pro

Hi Cathy. You're a smart cookie to listen to what your body is telling you. You have been inspiring me to get out there and walk every day. Right now I do a fast 35 minutes power walk. I'm trying to get it up to 45 minutes or an hour. I think my problem are my sneakers. I need a good walking shoe. You look fantastic so your hard work is paying off. Kudos to you.

I told my mom that I got a foam roller to help stretch out my hip and all she could picture were those old-time pink foam rollers for your hair...I don't what she thought I was doing! Make sure you have a cute orthopedic dr. Best visit I ever had was when he had to check out my "hip-click"! I reenacted that visit for several friends and now they all want to go see him for their "hip clicks" hahaha. Stay healthy!

Hi Cathy-
I'm sure you will get lots of advice, but I have to share. I struggled with PF for 9 months before I broke down and bought a pair of orhtotics for The Good Feet store. They are not Superfeet or anything you can buy at REI or a sporting good store (tried those...) But, they are also NOT as expensive as buying from a Podiatrist either.
At Good Feet they sell three types--I bought the 'excerciser' which provides the most support and they were about $225. WORTH EVERY PENNY if you want to continue to run. They took some getting used to, but completely healed my PF.
OK, I can jump off my soapbox now, but I was there and should have taken the advice the first week someone suggested it to me. Best of luck!
Tracy

I had severe PF after my DD was born. I corrected it without any meds, shots, or surgery. Get a towel or something like that, loop it around your upper foot and gently stretch your toes back in the direction of your leg. Do this before getting out of bed. Then make sure you sneakers have top notch support. It cost a ton of money, but I bought New Balance sneaker specifically made to alleviate PF. I also bought good inserts for additional support. It didn't go away over night, but it did go away! Good luck with yours!

Well, now I feel like a total wimp, because I never run when it's below 32 (which is almost never here in Coastal Georgia). In fact, my running partner and I just had this conversation this week, so maybe I'll rethink. Thanks for the update Cathy!

ive heard many good things about these. In fact, im just going to order them now. Thanks for the link!

okay, cute dr. check. ill have to find that! ; )

Tracy, I am taking ALL of this advice, because Im using SuperFeet and I think they have helped, but they are not a cure all. Im willing to try anything to continue to run. Do you use them in both shoes then?


Im off to google the Good Feet store. I wonder if we have one locally in MN?


thanks!

i just googled the balaclava. LOVE that. Ill be hitting up REI when the weather gets cooler!

Okay, we have one about 20 minutes from where I live. Might have to go there yet this week!

I had PF for close to two years and tried everything. Finally physical therapy with ionic treatments fixed it. Now I NEVER go barefoot. When it was bad I even wore Birkenstocks in the shower. As I get out of bed I slip into my birks and I always have to have a shoe with a decent footbed. No cheapies anymore. If I even feel a twinge I back off whatever I'm doing. It was really bad so do what you have to to keep it from getting worse. Also a frozen water bottle to roll your foot on under your desk it great!

will do! : )

PF is the WORST and that sock is so bad, but it makes getting out of bed easier. Make sure to ice too. That makes such a difference on those longer runs. Even if you think you don't need it, just 15 minutes goes a long way to feeling good the next day. I ran my first half marathon last fall with the whole family, I too run an 11 minute mile. The benefit? They were all waiting for me at the finish line cheering me on. You go girl!

i have to say, i put on a pair of fit flops every morning, first thing. The pain disappears. I also wear Dansko shoes all day long. Sure, I look a little like granny boone, but hey, no pain.


Ive done the water bottle a lot in the summer time too! not as much now that the weather is cooler.

Cathy, I hear you! Dealing with an injury is more than just a little frustrating. Right now I'm dealing with this unexplainable pain I picked up last week in my lower calf (Kind of around my upper achilles) Trying to take it slow and ice. I ran yesterday, hoping it had healed and nope, I had to turn around after a mile.
Sounds like you are dealing with your injury as best you can. Please keep us posted on the winter running. I live in Missouri, so we don't get as cold. I find I can easily run until about 30 degrees, so I'm sure you'll have some tips for me to get lower.

Neither am I a running doctor, but I have two words for you regarding P. F.: Spenco inserts. They are a little hard to track down but I swear! I battled P.F. for years until I got the Spencos and it was like magic. Pain gone! Another thing that helps: always stretch your feet BEFORE you get out of bed.

There's something lovely about running in winter. I'm excited to hear your tales!

You know I think you really are doing pretty great injury wise. I mean running is tough, and especially because I think for most people when you're in the middle of running you don't feel pain enough to get you to stop. I've never had PF before, but I have had lots of knee pain that I don't quite know how to deal with.

And you're smart to not push it and include cross training. :) That would probably help me too.

even in a post about injury you make us laugh! i'd definitely buy your memoir! but liza minelli is not cute enough to play you... i think winona ryder would look really good with your haircut and glasses :)

I have been struggling with the left foot of a 97 year old woman for about a year and a half now... ugh. Strangely, it doesn't seem to be affected by my recent adventures in beginner's running, but it sure does hurt off an on throughout the day (and especially the first 10 minutes of the morning). I may have to try that sock.

I too have plantar fasciitis and also in my left foot. My advice:
1 - Stretch, stretch, and stretch some more. Try yoga for cross training, helped my running immensely.
2 - Get your running gait checked. Not all shoes suit all people. I went for a gait analysis and I land heel heavy on my left, been trying to change to mid-foot strike and that has helped a LOT.
3 - stretch!
4 - foot baths. When I come back from a run I soak for 5-10 mins in a foot spa.
5 - did I mention stretching!
6 - massage. you can get spiky/nobbly rubber balls to roll your heel on. Def recommend these. I do this whilst sitting at my computer.
7 - stretching!

I ran a 1/2 marathon last weekend with little foot pain, so my PF is definitely on the mend but I had it for 3-4 months! My trigger was interval sprints it seems. Once I slowed down and stopped sprints it got better but has been a long recovery process.

I use them in both shoes, and wear them all the time. They will want to sell you a package of three different types for different types of shoes. I bought only the 'excerciser' and keep them in my running/workout shoes and it has worked great. One warning--it does feel very awkward at first, almost like you have a golf ball under your foot. Stick with it...

Oh, and the people there are super helpful--they will look at your arch, make an imprint of your foot, etc. Good luck!

Not that you need more advice, but I'm going to give it anyway. YOGA. My cardio sucks, but you wouldn't believe how strong and flexible I am at 43 thanks to yoga. I've got super happy hips and hamstrings all from yoga. Plus, I have upper body strength like I've never had, ever.

You continue to inspire.

Hi Cathy,
I had PF last year and it was a bummer. But it completely went away when I did this:
1. High doses of ibuprophen for 4 days
2. Ice it - roll a soda pop bottle (12 0z?) with frozen water under your foot for long periods of time, like an hour at a time. So I did this while I was sitting at the computer.
You have to get rid of the inflammation in order to heal PF.
3. I had to quit running for a while to let it heal - bummer.
4. I put the insoles in my shoes that help PF, I bought them at the running shoe store for about $25.
5. Now I am trying to wean myself off the insoles, my running guru says I need to build up the weak muscles in my feet that cause PF by going barefoot more often.
Hope this helps,
Audrey

p.s. I've been running a lot this year and have had no problems.

Cathy, I would love to run with you!
Your pace, and the length of your runs are the same as mine. Too bad we live so far apart! I lived in St Paul 25 years ago, and used to run around one of the lakes - Lake Como maybe?
Hope your PF gets back to being a nice dinner choice and your hip is just the place to rest your hand!

HEY! i LIKE that idea!

thanks Audrey. All advice is very welcome here!

Andrea, when I want to get a longer run in, i run around Como a few times. Such a nice little lake. Not as lovely as Calhoun or the Minneapolis lakes, but ill take it!

I got a very mild, nagging case of PF almost immediately when I started on my fitness quest back in June. Only one foot, and no pain when actually running -- just that first step out of bed in the morning what the heck is that jolt. I know it's my body rebelling against the exercise. But, I didn't quit, even though I REALLY wanted to so very badly. Instead, I iced with that ridiculous frozen water bottle, stretched my toes upwards all day long, and rolled bright neon pink golf balls under my foot every time I sat down at my Mac. Took about three months (probably cause I never slowed down with the running) but it is so much better now! I still stretch my toes before stepping out of bed in the morning, and I have a scattering of neon pink and green golf balls under every desk and counter in my house that has a computer on it. I roll my foot even though it doesn't hurt anymore and that seems to be keeping the pain away! Hallelujah!

Ok, lots of runners here. I have been comtemplating starting to run. Id love some advice as to how to start on the road to running. Im afraid I will start out gunhoe and then get discouraged and back to the couch !

ive been doing the golf balls too. Not AS religiously as I was. And yep, its right under my Mac too. Think ill bust it out and roll now!

i would say read The Courage to Start by John Bingham. Or, read his other book, No Need for Speed. Very commonsense approach to running. I wish i would have read him BEFORE i jumped in all gung ho last spring. I might not have the PF issue i have today!

Cathy, I'm an avid scrapper but my first love is Athletics. I have a degree in Athletic Training from Eastern Mich. When my runners/patients get symptoms of PF the first thing we have them do is ice after running and then message and stretching of the plantar surface of your foot. The message should be of the deep friction type and cross fiber. So not up and down your foot but across the width. We use to use an old bumpy Coke bottle for message purposes but they are hard to find today so a wooden roller from say Bath and Body works, will work. Try using it before you even get out of bed in the morning. That is usually the most painful time of the day, as your foot has been relaxed all night. I would also suggest Advil/ibuprofen on a regular basis to fight the inflammation. And yes if it gets worse find a Cute Dr. to treat you.

Has anyone showed you stretches for a tight IT band? Or is your hip pain in the front and you need to stretch your hip flexors?

Good Luck and thanks for the inspiration.

I am really inflexible. Ive never taken a yoga class. I hear such good things, too.


Hmmm. If i join the Y, i promise to try one!

good advice, Di. And go you on the half, woman!

Cathy - You have already had such great advice from so many people. I can only tell you what we have gone through in our house. My son had to go through getting both legs casted and having splints made for him to wear and/or sleep in. (they went from his calf to foot and they fit in his shoe.) At the peak of the pain, every morning I would stretch his feet before he put the first foot on the floor. That stretching time helped so much. My daughter on the other hand wears something that looks like this. http://www.orthoticsandbeyond.com/p-220-procare-adjustable-night-splint.aspx We got it from her orthopedic doctor. It has helped and we can use it as she grows. Stretching also helps her so much. My area of pain is my metatarsals. The ortho would like to break my toes and re-tie all of my tendons to fix it. Uh, well that is not happening as I am too busy stretching my kids feet. Have you been to a doctor? Hang in there as it is a long process until there is releif. I imagine your feet feel better when you are doing laps because they are in the prone position. Does it make a difference for your hip too? Something to think about.

Oh man..my mom has PF and it started off mild (she's a big walker) and hers has gotten worse. She has now upgraded to sleeping with some type of "boot". I told her she better find out if that is hereditary because i don't want it!! LOL!! I LOVE my foam roller too! Really unkinks the muscles...it hurts, but in a good way!!

Cindy, the pain is sort of muscle-y in nature. on the outside of the hip. Is that hip flexor?

LOVE my foam roller! I have a congenital spinal deformity which causes my pelvis to tip to the left. Besides making me run funny, the tilt causes my right IT band to be tight. My physio recommended the roller and it came with a list of exercises that I could also use it for. My absolute favourite is the "sit up". You lie on the roller with it running from your head to your tailbone, balancing yourself with your out-stretched arms. Bend your knees, with your feet flat on the floor. When your position on the roller is stable, lift your feet off the floor, knees still bent. This targets your abs, and is easy on the back!
Keep moving!

Cathy,
I had suffered with plantar fasciitis for several weeks from lots of time on the tennis courts. It, too, never bothered me during play (except once) but bothered me in the mornings when I woke up and tried to walk on our hardwood floors. I went to my local pharmacy and bought some Dr. Scholl's inserts-and I have to say, they helped! My next step would've been the $100+ inserts custom-made by a podiatrist that my other tennis playing friends recommended. So happy I didn't have to go that route!
Just thought I'd share.
Thanks for posting your journey to good health and fitness. You should be really proud of yourself for quitting the inhalation of the cancer sticks!

I see so many great posts on treating PF (or at least managing it) that I thought I would add my two cents for what its worth. If your tight hip and your PF are on the same side, I would definitely have your gait checked. I had/have issues for years with tight hip on my right. I went to physical therapy for three months to improve the condition and stop the pain. Apparently, I had a bad running gait due to weak tummy muscles and poor posture. ahem. so as fit as I was, I was running funny and had to re-educate my muscles for a better form. I also got special inserts for my shoes.

YOGA is great for stretching but it also seriously helps keep your core strong and will help your running posture. After awhile, I dropped yoga, and Tight Hip came back and PF made a very strong appearance in my life. I managed to reduce my running, increase my core strengthening again, make sure I stretch my hip flexors, heal, ankle, and lower back and the whole hip area. Then I make sure I do upper back exercises specifically geared toward improving my posture. Its all about the back...in my case :)

Keep Running!!!!

I'll have to comment on the running outside since I have no advice on the p.f. I have been loving running outside in the perfect fall days we have been having across the border in WI. I have wondered how far into the winter I will run outside. I like running in the cold, I think the snow is what will have me back at the Y until I invest in a treadmill.

thanks for the tip rachel! Theyre actually on opposite sides. Weird, huh? I am thinking of taking a yoga class at my local YMCA if I join!

Love the answers. I can't imagine running in 10 degrees, but I live in the desert, so I've got my own weather issues! It looks like I'm not the only one with something else that might help your plantar fasciitis. It's called KT Tape and we've used it for rotator cuff and other fun muscle/ligament issues. Anyway, here's a link to one of the instruction videos for it on the official website. If nothing else, it comes in really great colors. Good luck and thanks so much for all the inspiration (and laughs...girl, you are funny!)

http://www.kttape.com/instructions/plantar-fasciitis/

Thanks for the post about injuries! Good to hear the other side as well! And good to see you are listening to your body and not overdoing it! Keep it up!

think about why your heel is hurting-- it's most likely because you're still getting a heel strike with the newtons. the heel should only touch the ground very briefly and softly as you complete your stride, which in no way should be enough impact to result in pain from daily running. i have never tried the newtons, but i did have several years of heel/ankle/knee/hip issues as a runner, and they all VANISHED when i switched. best of luck!

PS you rock :)
PPS i am not affiliated with vibram :)

My husband has had PF for years. When it flairs up (usually for a couple weeks) he gets out of bed and the first thing he does is stretches - I mean stretches like he is going for a run or doing physical therapy. It helps him tremendously. Generally, he has no issues throughout the day - if he stretches. Just a suggestion - might help.

Cathy, I am currently reading a book called Born to Run (it's excellent..I highly recommend) and the author talks a lot about how they are finding out that running shoes are the biggest culprit for runner's injuries. More and more runners are running barefoot or using Vibrams FiveFingers. It's interesting. I'm almost convinced to get a pair of FiveFingers myself.

I am lucky to have had very few running-related injuries, but I've been known to eat Advil Liqui-gels like they're Skittles when I've pushed too hard.

I prefer to run outside in the winter, but not below 18 degrees. At that point, I don't thinks it's so good for the lungs and other parts start to freeze no matter how well you bundle up. It takes an awful long time to get dressed to run in the winter - 2 pairs of tights, 3 top layers, ear muffs and gloves - but it beats the treadmill any day. Of course, I always have to pee again as soon as my laces are finally tied.

I am currently training for a 1/2 marathon in December and I enjoy your inspirational running updates. Keep it up, Buttercup, but take it easy until you feel better!

I run in those, love 'em!

Lisa, check out the Couch to 5K program:

http://www.c25k.com/

Great job Cathy! Just before Christmas last year my crazy friends(and I do mean that in the nicest way haha) talked me into running (I really should say jogging) a 5K in Feb. I live in the Upper Penninsula of Michigan so I'm quite familiar with your kind of winters. Anytime you mentioned the cold weather you were experiencing when everyone else was having what we'd call mild weather...well I had to chuckle, I totally understood. Anyway, I barely ran even a mile back in high school & I had the worst side stitches each time we were made to run a mile for the one time a year we did the president fitness thing. I always thought I just wasn't athletic & so I never gave it a second thought until my crazy friends convinced me they'd help me do this. I'm pleased to say that I made it. I jogged faithfully 3 times a week with one of my friends & we jogged at 5:30 am, in the dark, in the snow, a few times in the sleet/rain, and with frozen eyelashes & all we trained & made our goal. Wish I could say that I stuck with it but when my friend's schedule changed & she quit showing up at my house...I quit running. I have been walking 2.5 miles about 3-5 times a week but it just isn't enough for the wt loss & toning that my body is screeming for. Seeing your success & your change in attitude & outlook...I have to say I'm inspired & plan on getting back into jogging at least 1-2 times a week. I mentioned it to my old jogging partner & she said she's up for it. Only problem is my body is on strike at the moment with a back injury but I am on the mend & scheduled for a jog Wed. BTW, a pair of good Yack Tracks on one's shoes can help with the icy conditions. They helped me last winter. But don't use them on your favorite pair of shoes, they can leave marks. As for PF, I had that on both heels. It went away from my Right foot but is still on my left. Stretching with a rolled up towel b4 getting out of bed can help. And I found that taping it with some flexible athletic tape helped support my arch so the pain went away on the right. I should faithfully tape the left & I'm sure it would help. Good luck with the PF, the hip, & keep up the excellent motto of moving more & eating less. I love your sense of humor & the intriguing way you write. Thanks for being you!

Thanks for the tips and goof for you for getting back at it! I plan to steal my hubbys Yak Trax, which he has never taken out of the package because hes hard core like that. Although they probably wont fit, huh? Oh well!

Something you said to me the other day kind of struck a chord with me. Not kind of. Really big time. I went out wogging (walking/jogging) this week and landed my butt firmly on the couch. (Notice the couch is the firm thing in that sentence...not my butt...) and you told me I needed to find the exercise that worked FOR ME. Revolutionary, right? I think because mentally I think I'll never be a runner and I compare myself to people who are great at it and moved to the running mecca of the US, I WANT to do it... but your comment made me think maybe I should ease into it slowly and find something less taxing on my old body in the meantime.

Hooked up the elliptical yesterday. not as scenic as the wogging, but not as hard on the back. It might have to do...for awhile anyway.

Not sure if anyone mentioned this at all, but I has the beginnings of PF a few months back, and after mentioning it to my massage therapist, she worked it all out. I haven't had anything since, and if it starts to feel like it is coming back just a little, she does her magic and it is gone. Something to think about anyways...

Ditto the last comment. A good massage therapist who knows what they are doing can at the very least help alleviate the PF. Stretching before getting out of bed should help too.

Smart, very smart.


Heres the thing: I went for a 4-mile run with my really fast SIL and i was pretty much in pain all day. Foot, hamstrings. It was not pretty.


Today, i feel much better, but i do need to realize as much as i want to hang with the fastie fasts, its probably not going to happen without real potential for injury.


Proud of you!

hmmm. I never even thought of that. I really will try anything to be healthier with this! thanks!

Yeah, i might be singing a different tune under 20 degrees!

i read this took and really loved it. I too wonder about the Vibrams. Hmmm. Tempting!

i am going to look into stretching more in the am!

Veddy interesting. Seriously.

Try wearing Birkenstocks. I've had two serious, painful bouts w/PF, and each time I resorted to wearing Birks. Within about 6 months, the PF was gone (both times). My doctor tells me that's because the Birks have better arch support than my other shoes, and poor arch support contributes to PF. Now I can wear other shoes again, as long as I switch off w/Birks from time to time.

HTH!
Dianne

i did have birks back in the day. I may check it out for a winter weather pair.


i am wearing my dansko clogs for this very purpose, the strong arch support. My feet are very flat, part of the problem as well!
: )
c

Cathy -- I love to read your posts and hear about your real-life experiences and since you're complaining about heel pain, I'm going to share my experience with you as a caution. In the spring of 2005 I was a relatively healthy, little bit overweight but not bad 35 year old. My left heel began hurting when I walked, felt like needles going through it. Some days were worse than others and I just figured it was PF or heel spurs and didn't go to the doctor. Then one weekend in mid April I did a Relay for Life and walked most of the night. Within two days my back started aching, not a big deal it had ached before and always went away with a little TLC and ibuprofen. Within two more days I couldn't get out of my car after work because the back pain was so intense.. I thought I had either broken my hip or had a kinked intestine.. Labor doesn't even compare to that pain let me tell you. After being hospitalized, poked prodded and scanned, they found a mass within my spinal column. While this mass wasn't cancer (thank goodness!) it was a cyst filled with fluid that was then in turn full of staph infection that was putting intense pressure on the nerves. I had to undergo a major surgery and now have two open vertebra in my lower back. The key to this story is what my neurologist told me during the process.... my heel pain was the first indicator that something was going on with the nerves in my back. Now I know to watch for that heel pain and pamper my back by resting and stretching when I feel it. So I would caution you to be very careful with heel pain coupled with hip tightness because it could very well be a pinched nerve or something else entirely -- just my .02 cent opinion. Good Luck and Thanks for all the inspiration!

Wow. That is quite a story, Lynette! I appreciate you sharing it!

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