How do YOU treat it?

[MissyC]

Hello

 

I am wondering if anyone reading this also has facaitis (sp?) and how YOU go about treating it?

 

I had a bad bout of it during my dancing years in college and now that I've put on weight I'm really feeling it again. Dr. says to ice it and stretch it. Also cushiony shoes.

 

I'm just wondering what works for you?

 

Thanks!!

missyc

[Guest kristinene]

Hi Missy,

 

What is plantar facaitis?

[lampwick]

missyc,

Ouch. I know that's a particularly persistant and painful condition. Never had it myself (and I'm totally paranoid about it every time my foot hurts), so I have no advice. Just sympathy.

 

There was some guy that posts here a lot who's dealt with this off and on. Forgot who it is, but hopefully you'll get some good information.

[Avalon]

MissyC,

 

I had this condition once as a runner and actually, it responded well to treatment and I have never been troubled by it again. From the running injury literature, this is what I learned. Plantar fasciitis is an inflammation of the fascia, a band of fibrous tissue that runs the length of the foot, on the underneath side. It connects into the heel bone, which is where most people feel pain. My pain was more in the arch area.

 

My podiatrist insisted on two things during the acute phase of the injury. First, because the tendon shrinks a bit during non-use at night, it was critical to stretch it out (by pulling the toes back toward the knee for several seconds) before getting out of bed and bearing weight on the foot. Second, I was never permitted to go barefoot during the injury. I had to have supportive shoes (I wore running shoes) by my bed and put them on before putting my feet on the floor in the morning, after I had done the stretching for a few minutes.

 

These seemed to help me a lot. Best of luck.

[2 Left Feet]

Missy:

 

I'm pretty sure I'm the guy Lampwick referred to. I've battled plantar fasciatis for a long time. But, with treatment and regular stretching you can dance for a long, long time to come with little or no discomfort or pain.

 

It's usually caused by an overstretch of teh pkantar tendon under the foot (in the arch). It can also be cause by too short an achilies tendon pulling too much on the plantar causing additional strain. This is the case for me.

 

Best thing to do is NOT to use soft, cushy shoes. It may feel good but it helps aggravate the injury. First and most important thing is to see a podiatrist. Get a pair of orthotic inserts for your shoes. This will help keep your foot in the proper position when walking. If you're lucky, you can get the orthotic made in leather. This way you can use it in your dance shoes as well. More on that in a bit.... You need to keep the foot in proper position when walking. Usually PF is caused when you roll or pronate the foot. The orthotic helps correct this.

 

Stretching is very important. Stretch your legs well before class and afterward. Make sure your calves and hamstrings are nice and stretched out. This loosens up the muscles and tendons associated with the plantar. Also stretch before going to bed. I do a simple stretch every night. Lie in bed and pull your knee to your chest. Grab the toes and foot with your hand then straighten out the leg while pushing the heel toward the ceiling. Then pull the leg back over your head, continuing to push the heel into the celing. Make sure you straighten the leg so there's no bend in the knee. It could take some time to get to this pose, but the more you do this stretch (hold it for 30 seconds or so each time) the more you lengthen all the muscles that attach to the plantar. This stretch at night can really help alleviate a lot of plantar discomfort.

 

Plantar is usually a life long condition but it infinitely treatable with orthotics and stretching.

 

Now, regarding the leather orthotics... I have a doctor who is very sympathetic toward dancers. He cast my orthotics in leather. They're strudy enough for my street shoes yet soft enough to slide into my dance shoes. I wear them in my shoes through most of barre, at least to frappes. Then I change into a different pair of shoes for the rest of class. This keeps my foot in a good position through the barre maximizing the stretch in my calve muscles and hamstrings. By centre my leg is nice and warm and I can handlworking without the orthotic.

 

The best news is, the orthotics only take a few days to get used to. Your pain and discomfort should go away fairly quickly.

[2 Left Feet]

One more thought, you might want to find a runners shoe store in your area or a store that specializes in selling shoes to runners. They'll know how to fit you with a good pair of gym shoes/sneakers that will help with the facaitis.

[MissyC]

Thanks everyone! I appreciate all of the suggestions!!

 

MissyC

[pureafterglow]

i have been dealing with it for a few years now and ill share some of the stretches i was shown in physical therapy.

 

try standing with your toes and the ###### of your feet on the edge of a stair with your heels hanging off the edge. push your heels downwards as far as you can without falling off the stair and hold. this really stretches out the backs of your legs and helps release some tension. (this will work on a steeply inclined ramp too, just stand and lean forward with your heels on the ground.)

 

also to loosen up and relax the arch, spread some marbles (of different sizes if you have em) then pick each one up with your toes and place it in a bowl or in another pile. repeat several times for each foot.

 

spread a towel out on the floor, then sitting in a chair at the short end of the towel put your toes on the edge of the towel. use your toes to scrunch up the towel towards you. do the whole length of the towel, repeat and then switch feet.

 

no matter what shoes you get arch and heel support is a MUST, Dr. Scholl's makes some great inserts that really cup your heel and support your arch.

 

and any time you can get a foot massage (especially in the arch area) take it!

hope that helps!

[Myfairlady]

I've had it since I had a baby about a year ago. If you do pointe work, try to stay off pointe until you get it under control. This may take a few months. Remember to do the stretches, and hold them for 30 seconds at a time. These are so important and always help me. I do them every day. Also, I was doing all the therapy (stretches, towel exercises, etc.), and not really getting anywhere until I got orthotics. Those helped me more than anything else. It actually took me about a month to get used to them in my shoes, but now I can't go long without the shoes because I'm so used to them! I've finally gotten back to where I can do pointe work and my plantar muscle doesn't flare up the next day. Or whatever it's doing when it hurts. If you're doing all this, and your pain doesn't ease up, go back to your doctor and let him know.

[tutu22]

do your stretches and make sure you are always wearing shoes, clogs work nicely. even slip them on as soon as you step out of bed! if it's extremely painful, go to your podiatrist and ask about getting an injection. they can put a shot in your foot that will heal it, but it can be painful.

[BW]

tutu22, take a look at the forum's title: Adult Ballet Students.

[missvjc420]

I use Z-coil brand shoes. They correct pronation and help ease the burden on my heels.

[vicarious]

*knock knock a Mom here* I got it with weight increase also. Better shoes, otc orthodics, stair stretches, morning stretches in bed, all have helped alot. Also I try to pay attention to my feet when I'm sleeping. During those light sleep times I've developed a habit of flexing my feet rather than sleeping with them pointed. Has anyone used the boots? I'm curious about them. It seems like it would be impossible to sleep.

[sapphirenite]

hi, just wondering, can someone describe the symptoms or pain? i get some really bad cramping at the sole of my feet during class (and when i was learning how to drive a manual car, but that's a whole other story ), but i never found out if this was plantar fasciatis or something else totally unrelated. i had been diagnosed with flat feet, and had been given orthotics, but i can't use them in my ballet shoes because they feel too thick. any help would be greatly appreciated

[Laschwen]

I have had success with all of the stuff above relating to stretching and orthotics.

Also make sure you have your feet measured in a good shoe store so you are wearing the correct size and width. Then get some orthotics.

I was wearing the wrong size shoes for years and not knowing it. That puts any arch support in there in the wrong place for your foot and that doesn't do you any good... Never never walk around in unsupportive shoes like flip flops. The more you wear support outside of class the less you will feel the need for it in class.

I have also seen elastic arch supports that would fit in ballet shoes. I don't know if they work or not but I suspect they "wouldn't hurt"...

I have custom shoes that look like birkenstocks that are made with built in orthotics. I got them thru my chiropractor. The name is "Foot Levelers" and they go on my feet before I try to walk most mornings. My tendons really shrink up over night and the first steps of morning can be pretty painful barefoot.

You can also get custom shoes and sneakers and specify how cushy you like the footbed and have magnets put in if you like.

Laschwen