From Plantar Fasciitis to Minimal Running Shoes?

[SallyCat]

Has anyone been successful at "training" or rehabbing plantar fasciitis to the point where you can wear minimal running shoes such as Altras without issue?

My problem-child right foot has more issues than I do; I've been to PT to literally learn to walk properly on it, and it's constantly prone to plantar fasciitis. (it likes to roll outward and then pronate; a flagrant "f-you" to skeletal convention. And the small toes are all squished together like it's trying to form a petulant little fist).

Lately I've been doing some aggressive rehab on that foot that includes wearing toe separators around the house, doing "toe yoga," foot-strengthening and balance exercises, stretching calf muscles, etc.

I've seen some improvement, and yesterday I went out to do some trail work carrying a 30-pound leaf-blower on my back and hiking about 5 pretty steep miles. I did this in a pair of Altras that are supposed to help with plantar fasciitis, but I also put a 3/4 arch-support insole in them. It wasn't bad, and I really liked the wide toebox. When I focused on really using my toes better, it made a big difference in feeling more balanced and stable.

Anyway, tl;dr, I'm starting to come around to the idea that if I'm careful and diligent, I might be able to rehab my feet to the point at which I can ditch the stiff insoles I always wear and just wear the very-comfortable Altras that otherwise fit and feel so much better than my other athletic shoes.

What sayest Divas on the subject?

 

[Skier31]

The only thing that finally banished my PF was rolfing. Worked like a charm.

 

[skinnyfootskis]

The only thing that finally banished my PF was rolfing. Worked like a charm.

Really…how many sessions?

 

[Skier31]

Really…how many sessions?

3 or 4. It has been about 10 years since I did it.

 

[VickiK]

@SallyCat have you checked Petra Fisher's Fix Your Feet program? It's free. https://www.petrafishermovement.com/fix-feet-2/

I like minimal shoes but they're not always the answer. It does take time to transition to them. That said, I love the room I have in my Altra Lone Peak hiking shoes, and I like that they are zero drop. That really helps with one's posture.

 

[VickiK]

I got the following info today in a newsletter email on foot health. It might be of interest to you.

Calf weakness correlates strongly with injuries such as Achilles tendinitis and plantar fasciitis. The Heel-Rise Metronome Test is a fast, reliable way to quantify your calf strength.
-Download a free metronome app
-Set it to 60bpm
-Find an incline of at least 10 degrees and
-See where you fall for your age range

Dr. Tom Michaud has made a short video on how to perform this easy test. You can determine just how strong your calves are by referring to the data based on gender and age. The Heel-Rise Metronome Test also serves as a great way to monitor and celebrate your progress.

​

 

[ski diva]

I had awful PF a number of years ago. Nothing worked -- not exercises, cortisone shots, a sleeping brace -- until they finally put my foot in a cast for a month. THAT worked. Haven't had it since.

Good luck!

 

[SallyCat]

I like minimal shoes but they're not always the answer. It does take time to transition to them. That said, I love the room I have in my Altra Lone Peak hiking shoes, and I like that they are zero drop. That really helps with one's posture.

Vicki, thanks so much for the resource! I'm going to try the heel-rise test today.
I love zero-drop shoes, as well; they eliminated running-related injuries for me, except for the pernicious PF.

Wendy, that would almost be worth it! (Only during stick season, though!)

 

[DebbieSue]

I’ve had mild PF, one foot, for the past year, managed with AM stretching before getting out of bed, over the counter footbeds, and a rule to never be barefoot, not even 1 step, except in the shower or in bed. It got strikingly better after a 2 week ski safari this past winter, with 11 of 14 days spent skiing (I typically ski 5-10 days per season). I think my boots, newly tweaked with drop in footbeds and small heel wedges, served as a type of cast, pushing and maintaining my foot in better alignment for a 2 week period. Is it possible that ski boots are therapeutic?

 

[teppaz]

I had two bad bouts of PF that prevented me from playing tennis for months on end. The thing that finally fixed it was a combo of deep tissue massage + strengthening calves and quads at the gym + changing slippers/house shoes to German Haflinger clogs (amazing support) + Merrells, Brooks and KSwiss shoes.

PF has not returned in several years now (cross fingers).

 

[Zard]

Had horrible pf years ago, took me a year to get rid of it. I had a pt session they used dry needles, exercise, rolling on baseball, scraping the fascia, finally cupping my calves fixed it.
I also threw away any shoes that had no arch support. Bought dansco clogs and Birkenstock Sandals and pf slippers. I don’t walk barefoot at home anymore and I’m careful about buying running sneakers. I haven’t had a reoccurrence since.

 

[SallyCat]

I wish Altra would make a shoe with real arch support. Or maybe an arch-support insole that fits the wide toe area of their shoes.

 

[DebbieSue]

changing slippers/house shoes to German Haflinger clogs (amazing support) +

I swear by these as well…the ones w cork footbed. They are too hot in summer though. Then I switch to Crocs Patricia wedge sandal. Surprisingly excellent support from those.

 

[SallyCat]

I swear by these as well…the ones w cork footbed. They are too hot in summer though. Then I switch to Crocs Patricia wedge sandal. Surprisingly excellent support from those.

Interesting! I find the Crocs I've worn to be too squishy to provide good support. I'll have to check the Patricia's out!

 

[santacruz skier]

So no flip flops ?

 

[WaterGirl]

I'll post more later but the Oofos flip flops are helping me with a related foot issue -

 

[Jenny]

I wish Altra would make a shoe with real arch support. Or maybe an arch-support insole that fits the wide toe area of their shoes.

Me, too! They could add a bit more height in the toebox, too, when they make an insert that fits.

 

[DebbieSue]

Interesting! I find the Crocs I've worn to be too squishy to provide good support. I'll have to check the Patricia's out!

It’s the wedge itself, at least for my feet. In a flat,or Crocs clogs for that matter, my foot pronates more. Modest heel reduces that, and wedge supports the mid foot more. The Patricia is better for walking than I would ever expect for a slip on, too. And no, I’m not a Crocs rep!

 

[teppaz]

I swear by these as well…the ones w cork footbed. They are too hot in summer though. Then I switch to Crocs Patricia wedge sandal. Surprisingly excellent support from those.

Exactly, cork footbed is the key. Huge fan of the Grizzly model from Haflinger. I wear it year round: I find the boiled wool surprisingly pleasant in summer. Mind you I don’t wear them outside.

 

[santacruz skier]

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