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Plantar Fasciitis from Inactivity?

2,475 Views | 23 Replies | Last: 6 yr ago by aggiederelict
Ewok It Out08
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AG
Long story short, my last 11 months of my life have essentially consisted of three separate major surgeries and a few months of recovery as a result of an untreatable GI issue. About two months after my last and final surgery in May (early July time frame) we had some family friends over to let our kids play in the backyard on our water slide. As a result, I was standing for a few hours on a combination of grass and concrete in bare feet.

Probably sometime between a few days and a week after (although I cant remember for certain), I began developing some pain in one foot, then pain in my knee, then pain in my other foot. This pain exists primarily in the balls of my feet but is also significant in one of my knees (although this knee pain seems to come and go) and into my calves at times.

My question is, is it possible to have developed plantar fasciitis in both feet simply by standing for an extended period of time after such a long time of inactivity? Do you guys have any suggestions on how to expedite recovery if this is the case?
Jim01
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AG
I'm no expert but I have had a bout with plantar fasciitis once and it all came down to one thing... TIGHTNESS. From your glutes and your hips, to your hamstrings, to your calves, to your Achilles, to the bottom of your feet. It's all one long chain. If one part is tight then it pulls on the next, and if it's tight it double pulls on the next, etc. My pf went away with diligent stretching of my entire chain. For me it was mainly hamstrings and a little calves.

Point is, with that much inactivity, you probably are pretty damn tight.

I would start stretching. Don't over stretch. Start little and slow and work up. Foam rolling also helps loose up.
Ewok It Out08
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AG
Thanks for the reply Jim. I will definitely work on stretching at times throughout the day.
Know Your Enemy
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AG
Plantar fasciitis sucks major donkey balls. It just seemed to come and go without warning on me.
Ewok It Out08
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AG
Yeah, it has been brutal in terms of pain, but also been a bit of a depressing experience. Not being able to actively exercise and compete in sports for the past year has been terrible, and right before I start working myself back into those things, this happens.
bigtruckguy3500
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Strengthen your feet muscles and stretch out your calves. Like Jim said, you've probably gotten tight from not working out. Your feet muscles have also probably gotten weak, putting extra load on the plantar fascia.
aggiederelict
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Ewok, whats your email address? I will send you some things to work on. I am a physical therapist who treats this a lot.
O.G.
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Lots and Lots of rehab with a Lacrosse ball, ice bottle, rollers, stretching etc. I went to D1 last year for mine, went through a lot of treatment and more pain but I got through it.

I also had Plasma Replacement therapy, incredibly painful but it helped and the cortisone shot. I probably wouldn't have opted for all of that if I didn't have the NY Marathon pending, but I had try. Turns out it works, a year later I'm still running, although I'm more cautious than I used to be and stretch a lot more.
Ewok It Out08
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AG
Bigtruckguy3500, thank you for the advice. Would you have any recommendations for foot exercises? I will do some research on this as well.

SAWgunner, yeah hopefully I do not need surgery of any kind. The stretching has helped, but I plan on running by academy and elsewhere this weekend to get a roller and see if they have a boot to help out. Ive heard that crocs are a good way to help with recovery as well when just walking around the house, so I may look into that also.
Ewok It Out08
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AG
Aggiederelict, my email is ewokitout at gmail dot com . Thank you very much for the resources and information!
bigtruckguy3500
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Do what aggiederelict tells you before you do what I tell you. But, picking up a marble or a pencil with your toes. Putting a towel down flat, and then put your feet on one end and with your foot stationary, reach with your toes and start pulling/scrunching up the towel under your feet.

If you have pain first thing when you get out of bed in the morning, before you get out, gently pull back on your big toe to stretch the bottom of the foot out a bit. And then lots of stretchs for the whole posterior chain.
aggiederelict
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Will send today. Been very busy with patients.
CapCity12thMan
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AG
Been dealing with it for 5 yrs now...

Stretch first thing in the morning, not after you have been mobile. Calves, feet, stretch stretch stretch.

Get properly fitted and comfy shoes. Rotate between 2 pair and get new ones every 4-6 months.

Stay active.

Don't do anything barefoot anymore. Shoes on right after morning stretching.

Ice after activity if necessary but stretch after icing
MarriedInAggie
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OOFOS recovery shoe. Amazing house shoe that saved me. I was told about them from a friend. She got them at Brazos Running Co. shes a runner. I am not. But they are awesome for my plantar problems.
aggiederelict
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Ewok,

Email sent. Let me know if you have any more questions.
AggieRob93
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AG
Not to butt in...ok, to butt in.

Wife has been dealing with PF the past two months. AggieDerelict, mind sending to me what you sent on to Ewok? If not, email is AggieRob93 @ g m a i l . com.
aggiederelict
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AggieRob93,

Where are you located? We are here in Austin if she needs treatment.

I will send those exercises and suggestions later today when I get chance.
AggieRob93
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AG
Just south of you in Alamo town, AD.

She saw a specialist a few weeks ago, but the visit just confirmed PF. I believe there was a brief discussion about non-invasive treatment, such as stretching and rest, as well as wearing shoes anytime she was not sitting/reclining, but not much more than that.

She has asked some of our friends and acquaintances for references here in SA, but has yet to act on them.
aggiederelict
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AggieRob,

email sent.
Kay's Lounge
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AG
MarriedInAggie said:

OOFOS recovery shoe. Amazing house shoe that saved me. I was told about them from a friend. She got them at Brazos Running Co. shes a runner. I am not. But they are awesome for my plantar problems.

Bought these from Zappos after seeing this post. After only two days of wearing them, my foot pain is less than half of what it was. So definitely agree that they are worth the buy!
aggiederelict
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If anyone here is in the Austin area who is struggling with PF or other orthopedic issue, feel free to reach out to me and I would be glad to help. You can email me at ben@carterpt.com.
Texas Ag Mom
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Could you please email the info to me as well? texasmomjunk at yahoo dot com
Texas Ag Mom
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I have been battling PF for over a year in varying degrees. One thing that I do that has helped me is in the am before I get out of bed I place the heel of my good food on the PF arch & I apply as much pressure as I can & hold. Repeat the process several times.
AggieChemist
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AG
I had really bad plantar fasciitis that developed about the time I turned 36 and lasted a couple years until I lost a bunch of weight and began strength training.

Went away and never came back.
aggiederelict
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Texas Ag Mom,

I will send that over later when I get a break from patients. PF can be really difficult to treat at times. Some cases are very easy and some last a long time. Hard to tell who is in what category.
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