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J.M.

Lateral Plantar Fascia

Some advise / suggestions please.

At the CANSA circuit race, after 42 km's, I started to develop a pain in the outer bottom part of my foot - right opposite from the arch. I had some suggestions that it was merely due to overstressing the foot muscles and going in circles. The next morning the foot was bloody sore and I could not take part in the Spirit of Flight 10k. However, the next morning the pain was gone and within 2 days I could resume running.

At Jannas, right on lap nr 45 - last lap, the same pain struck in my left foot which took the brunt of the in-turning all night. I slowed down, walked the last couple of hundred meters slowly and relaxed and went home. Sunday morning I did the 10k Carnival City - without problems and without any pain in my left foot, but there was mild discomfort.

Yesterday afternoon went for a slow long run and right at the furthest point of the run the pain came back - just as I was slowly going down a steep incline. It was severe enough that I had to slow to a walk and I walked home - about 9 km.

So, what are the symptoms - when I walk with a normal stride, I feel a pain on the underside of the outside of my left foot. When I press on the heel - no pain. When I walk on the ball of my foot - no pain. When I stand on one leg - left - slight pain on the outside.

Through some internet diagnosys I have narrowed down the source of the pain to the lateral plantar fascia. The plantar aponeurosis and the medial plantar fascia experience no pain.

I have started with a rigorous regime of ice and anti-inflam ointment on the spot - 3 times a day. Would this and a bit of rest do the trick or should I be worried about something more substantial here??

Thanks in advance.
EarlyRiser

I may have found the solution to these plantar fasciitis related problems as well as knee, spine and hip issues.
This morning I spoke to a Dr Jeremy Guimaraens. He's a Chiropractor and Sports Practitioner. He has this fancy machine that analyses the weight placement on the soles of your feet, draws up an image and based on your arch, heel, etc, provides you with orthopedic insoles. These not only relieve pressure on your feet but even 'level out' your hips and straightens your spine. There's all sorts of different types for different shoes and now they have some partnership with Brooks shoes.
I'm considering getting a pair but it's a little pricey. Thing is the way I run and the way I apply pressure in my cycle shoes is messing with my knees and left heel. He reckons it will sort out my problems and my medical aid should cover it.
Worth a shot I reckon (maybe next month anyway)

He's in Rivonia - 2 Ballich Way. (011) 803 6209 if you're interested.
SJW

EarlyRiser wrote:
I may have found the solution to these plantar fasciitis related problems as well as knee, spine and hip issues.
This morning I spoke to a Dr Jeremy Guimaraens.  He's a Chiropractor and Sports Practitioner.  He has this fancy machine that analyses the weight placement on the soles of your feet, draws up an image and based on your arch, heel, etc, provides you with orthopedic insoles.  These not only relieve pressure on your feet but even 'level out' your hips and straightens your spine.  There's all sorts of different types for different shoes and now they have some partnership with Brooks shoes.
I'm considering getting a pair but it's a little pricey.  Thing is the way I run and the way I apply pressure in my cycle shoes is messing with my knees and left heel.  He reckons it will sort out my problems and my medical aid should cover it.
Worth a shot I reckon (maybe next month anyway)

He's in Rivonia - 2 Ballich Way. (011) 803 6209 if you're interested.



Most interesting! Please let us know how this goes. I get the same thig with my left leg/foot
kimber07

ouch

I'm having this problem right now which actually lead me to the forum via the google.. it's so annoying because everything else in my body is telling me to run! have a physio apt. tomorrow perhaps they will do the weight-analysis thing.. see what they recommend for prevention of it happening again.
ARBitrator

kimber07, please let us know what the physio say
Niffer1

I'm a newbie to this whole running/walking thing.  I started at the gym 3 weeks ago with no problems at all.  Over the weekend I bought a new pair of Nikes and when I was on the treadmill today I was in pain after about 10-15 minutes.  After a bit of Googling, I found this chat  q22  and another website that had a few stretches I could do.  I will try them tomorrow and tonight, if they don't work I guess I'll just go back to my trusty older Nikes.  I don't feel pain in my heels, as many sites suggest I should, just along the outside, across from my arch.  Hopefully things will go well tomorrow Smile
kimber07

Physio visit

So my physio told me this was exactly the muscle I had sprained - she used some heat therapies and told me to ice it and not run for a week. She showed me a few exercises, and told me to get some insoles and possibly see a foot specialist because of how I walk at an angle on my heels.
J.M.

I eventually realised the problem I initially posted about, was simply due to too much too soon - classic overuse.

A bit of rest and a bit of easy jogging and walking to ensure the muscles are strong enough to take the strain, did the trick - for me.

Coupled with lots of ICE.

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