memphisjim

I have recently been having some heel and ankle problems that I think may be Plantar Fasciitis. But have not been diagnosed. (Just based on some research on the web, etc.)

A sharp pain occurs occasionally after a long period of inactivity in the morning or at my desk. The pain is on the inside of my foot from just below and slightly behind my ankle along my arch to the ball of my foot.

I'm both a runner and I ride. I don't have any problems riding but it seems to bother me when I run. I’m going to take a few days off from running but want to continue riding.

1) Does this sound like plantar fasciitis? and
2) Does anyone have experience bike riding with similar pains and do you know if riding will aggravate this situation?

Thanks,

Jim

ZackJones

memphisjim: Plantar Fasciitis is what brought me back to cycling ealier this year. For me the pain was very isolated - it was located just before the heel of my left foot. If you were to cross your leg and press just in front of your heel on the arch side of your foot do you feel pain in that area? That's the area where everything comes together and attaches to the heel.

I went through various stretching exercises, PT, etc and finally had to get a courtizone shot to clear up the problem.

Here's a couple of things that may help:

Take a small gatorade bottle, fill it with water and freeze it. Once frozen take it out of the freezer and roll you foot over the bottle. I like using a gatorade bottle because it has ridges on it.

In the morning or when you've been siting for an extended period of time do some stretches to loosen up the foot before getting up and walking around.

Good Luck!

Zack

memphisjim

Zack,

Thansk,

Your description of where it the pain is locate is right on the money. I'll take your advice and do the stretching and the "gatorate bottle" ice treatment.

I'm curious, did you stop running all together and does the riding bother your foot? I've been training for some triathlons and would hate to have to give up running.

Jim

cbhungry

Remember plantar fasciitis is a form of ligamentitis (inflammation of the ligaments ) so an antiinflammatory in addition to heel stretches and icing will help. (ibuprofen 600-800 mg three to four times a day). Running is the definate culprit vs. biking. May want to invest in some heel cushions to place in your shoes as well. Basically decreasing mileage or rest from running is the key but some of my athletes train through it.

fietser_ivana

Yup.. got it in February 2002 from a single session of skipping rope while being tremendously overweight but fit from spinning.
It still occasionally bothers me. I'm limiting my exercise to almost exclusively cycling and weight lifting. I even don't walk much. While this mostly doesn't limit me, it is annoying occasionally when others eg participate in a city-walk and I don't participate.

Only later that year I went to a sport's physician and she basically told me it could stay with me for years on end and I just should limit running, walking or even standing up for a long time to a minimum, but to go ahead and cycle and lift weights as much as I liked.
She was right: recently I was standing for a long time and again, my left foot was killing me..

Sorry if this wasn't what you wanted to hear.
The good news is of course that cycling won't hurt.. I wished that I had known this as I put on even more weight after stopping all exercise for 2 months, which was the exact reason why I started skipping rope.

Ivana

roadbuzz

I get in over my head pretty fast in this area. That said, I'll wade in 'til my helmet floats...
In most OTC formulations, that's 3 or 4 tablets, 4 times a day. In smaller doses, it's just an analgesic(?), i.e. a pain killer. My doc recommended Aleve (naproxen, if memory serves) for inflamation, which will do the job using the standard, recommended dosage. It may be harder on your stomach, which is why they instruct you to take it with a full glass of water.

cbhungry

Even in small doses it is an antiinflammatory. It also takes at least 3 aleves to equal prescription strenght naproxen.

There is no superiority among the different NSAIds in terms of efficacy in clinical trials (ie: naproxen sodium(aleve) or motrin (ibuprofen) except for rates of gastrointestinal bleeding...... highest in naproxen sodium (or aleve), middle of the ground for ibuprofen...least for vioxx which is prescription.)

The only pure analgesic over the counter is tylenol.

late

FYI- Tylenol cannot be used in high doses, it becomes a poison. You can see a podiatrist; the orthotics he made for me were junk. I use inserts with a good arch support like Superfeet. Your first job is to get the inflammation down.
Ice and ibuprofen can help there. For the first couple of weeks, I would avoid running like the plague. A good physical therapist might be able to help.
The cheap blue bricks you can get for a cooler work well on the feet. Just get one with curved sides; and rest the foot on it for 10 minutes or so. Sorry about that. I found it hard to thoroughly chill the plantar facia any other way. But....the blue cooler bricks will hurt like a SOB; that's why I am apologising (and in advance).
I would also look into your diet; some foods are inflammatory, and other foods (like salmon) have significant anti-inflammatory
properties. You can really help yourself here by eating properly for a while.

ZackJones

Hey Jim,

I stopped running mainly because I don't like to run. I find riding much more enjoyable. I do not believe that you'll have to give up running, you'll probably have to take some time off from it though. Just use that time to work extra hard on your bike and swim training.

Please keep us posted on how things go for you.

Zack

DnvrFox

I have had Plantar Fasciitis, and it is as Zack Jones describes. Pain right in front of the heel, starting with the heel area itself, especially noticeable after sleeping, etc., when pressure is first applied.

I started wearing two pair of gym socks and always use an air cushioned Nike shoe. It has gone away, but I have to be careful. I still always wear a top quality cushioned sock.

Also, I find that for some strange reasons sandals (the strap type) are very good.

Right now it is not a problem.

But, it can be extremely painful.

memphisjim

Well, I've been taking it easy on the running for over a week and decided to get out for a run this morning. I got new running shoes, a good arch support insert, stretched good, took tylenol after running, cooled my foot down. Everything went well and after the run and it felt great.

Also, I did about 50 miles on the bike this weekend and my foot felt fine after the bike ride.

Hopefully this will not be a recurring problem.

Thanks for all the advice