plantar fascitis (instep pain)

[ben]

Hi all,

After slagging off RMA ( :o ) I found the interesting info below on a specific but not uncommon foot injury in kendo. Could be especially useful to any new kendoka out there.

NB - This information is no substitute for consulting a qualified health professional. It's only an aid to self-diagnosis and referral. If you do think you have this condition the first thing you need to do is take a rest from training. Second thing - see a doctor.

Posted in the interests of kendokas' feet eveywhere. :)

b

leslarus@yahoo.com (Leslar) wrote in message news:<f4220074.0207061830.4252b234@posting.google.com>...
> I have been in a kendo class for about 2 months now and am having a
> great time. With the exception of the pain I have in my left foot
> (arch and ball area). I am not sure what is the cause but every since
> I started the class my left foot has started to cramp and is sore most
> of the time. The problem is getting so bad that I can barely walk in
> the morning when I get out of bed. Can anyone tell me what the reason
> for the pain might be and how I can go about correcting the problem?

Too many possibilities to know, but you may want to look into
plantarfascitis.

It can come about from a sudden increase in activity. If you're in a
traditional Kendo school, then my guess is that you're practicing on a
hard floor in bare feet. Your feet may not be used to it. If it's
worse in the morning, that's a pretty good indicator. Obviously,
you're best bet would be to post this same question to some physical
therapists. I'm certain that they could give you better info.

Plantarfascitis is inflammation of the tendons underneath the foot
(the plantar flexors). Those tendons can be stressed by low or high
arches, lack of flexibility in the gastrocnemius/soleus, or, you
guessed it, a sudden increase in activity.

Hope this helps.

[Kendoka]

Ben said "Posted in the interests of kendokas' feet eveywhere."

Leave my feet out of this !

[Confound]

Originally posted by ben

Too many possibilities to know, but you may want to look into
plantarfascitis.

Plantarfascitis is inflammation of the tendons underneath the foot
(the plantar flexors). Those tendons can be stressed by low or high
arches, lack of flexibility in the gastrocnemius/soleus, or, you
guessed it, a sudden increase in activity.


There are some supports that you can get which may help with the problem, or at least give more support to your foot. (I have fallen arches and should be using them, but i'm to sodding lazy and it doesn't hurt that much.) Some of them slip onto the front part of your foot. Since blisters on the ball of the left foot are very common when you start kendou, this may also help with that problem as well.

There's also a heel support, and some of them extend to cover the arch of the foot with very tight spandex, but I am not sure how helpful that one will be. Do ask your local purveyor of kendou supplies.

c

[reicheru]

Interesting. I had the exact same symptoms earlier this year, lasting for several months. For me, too, it was the worst in the morning or after I'd been immobile for a while, and got better as I warmed up. By the time I went back to the states for a 2-week visit in March-April, it had gotten so bad that I decided to have it checked out, because I thought perhaps there was a bone spur or torn ligament or something. I didn't really connect it to kendo, but thinking back on it I guess that was about the time that I started going to practices more regularly. The doctor I saw in Boston (a specialist in sports-related foot injuries) took an x-ray, and, not seeing anything there, suggested an MRI. That didn't turn up anything either. She concluded that I should probably just get better shoes, and left it at that. Needless to say, I wasn't particularly satisfied with the diagnosis, but I didn't have time to get a second opinion. It has gradually gotten better, which also suggests that this "diagnosis" might be accurate.

Anyway, thanks for the info.

Reicheru

[KhawMengLee]

One of my seniors tore his achilles tendon on saturday:(

He was such a patient teacher, and really nice, and visiting from japan too. I think he will be out for at least 6 months.

******************

I used to get the same cramping in my feet but after a good warm up it goes away. A good foot massage helps:)

Meng

[Raiza]

I put this up in another message board but to avoid you enduring the annoying pop-ups I'll state the whole thing again here. Those who stuck with the advice given and found it very helpful, although the footwork can't realistically be changed. It was based on the following research summary so you can read the summary and figure out what recommendations you can act on regarding plantar fasciitis.

Title: Repetitive strain injury to the foot in elite women kendoka.
Journal: British Journal of Sports Medicine. 1997. Mar;Vol. 31 Issue 1, pp.68-9.
Authors: Nunn NR, Dyas JW, Dodd IP.
OBJECTIVE: To account for the apparent high incidence of pain in the feet of elite women kendo players. METHODS: A clinical evaluation was done by a chiropractor, the women were interviewed about their kendo experience, and the conditions and frequency of training and ground reaction forces were measured on a Kistler force plate during the kendo attacking action. RESULTS: Four out the five women presented with plantar fasciitis. They had all practised for some time on wooden floors laid on concrete, for between two to four hours a week. They warmed up conscientiously but cool down was more cursory. The force plate results showed that they were hitting the floor with a mean force of four times body weight during a transient impact. CONCLUSIONS: High motivation for practice and training, hard floors, ignoring painful feet, and cursory postpractice cool down probably produced the condition. Postpractice icing and stretching were found to be most effective in the short term. In the longer term reducing the level of impact, either by training on sprung floors or changing the footwork, might reduce the incidence and intensity of the fasciitis.

I hope this is helpful for you.

Raiza

[sparc]

Well I get this a lot, so what is the actual best method? Ice? Stretching more? I was about to look up these symptoms. Thanks Ben for finding that useful bit of information and relaying it.

[ben]

Sparc: If you get it "a lot", see a doctor who has knowledge of sports-related conditions. Having a clearer idea of what the condition might be (ie self-diagnosis) is useful, but no substitute for medical assistance.

b

[Raiza]

Sorry for the delay, sparc.

Both icing and stretching are needed. Always stretch before icing, NEVER the other way around. This is a standard treatment for all sorts of tendinitis, not just plantar fasciitis. Stretch at the end of practise and stretch then ice those tendons when you get home. It's helped me (I don't have plantar fasciitis but I got tendinitis throughout my arms) and it's helped others with plantar fasciitis.

Ben's dead-on about seeing a medical professional to confirm what's going on down there, foot-wise. A characteristic symptom of plantar fasciitis is that there will be pain only in the sole of the foot when the ball of the foot is pushed against another object, like someone's hand. Make sure the doc does that exercise with you.

Let us know if this is helpful for you.

[Nishi]

Well my wife has every sympton named above, oddly enough though she has done this to both feet, ive been doing some treatment research and heres what ive got so far.....

-Cool down after training ...stretching and massaging the feet (cool down your entire body for that matter, these days, the cool down is looking more important than the warm up).

-Stretch and massage the feet prior to icing the fasciitis tendons, this should be done after training without exception.

- Hydrotherapy, soak in warm water and massage/stretch first thing in the morning (Pain is much worse in the morning).

-Tape heavily before training, (see kendo-world vol2 iss1 for excellent article and taping techniques to support the fasciitis tendon while training)

- Take some kind of anti-immfamotory(sp?)

-Use a wobble board or balance beam to strengthen the ankles and feet to support the tendons (as well as a future precaution).

We are trying all of the above as well as taping with a tabi to further keep the tape in place and add further support to the tendons. Any other advice would be greatly appreciated as well as your own experiences and treatments for this nasty injury....

Cheers!!

[Neil Gendzwill]

- Take some kind of anti-immfamotory(sp?)

anti-inflammatory. Ibuprofen (Motrin is one brand) is your friend.

[JSchmidt]

- Hydrotherapy, soak in warm water and massage/stretch first thing in the morning (Pain is much worse in the morning).


- Take some kind of anti-immfamotory(sp?)



Warm water will make it easier for the inflammation to spread. Use ice instead. That the pain is much worse in the morning, is usually a sign of inflammation.

The best anti-inflammatory in the UK, is Nurofen Plus.
Also, there's a very good gel called Ibuleve (again also ibuprofen based).
For anything long-term, change to aspirin. They're not as effective as ibuprofen, but much easier on the stomach.

Jakob

[Nishi]

Hey there...

my wife should be posting herself but ive apparently been made home physiotherapist, also incharge of information gathering....

-So keep the icing in the morning as the warm water will only assist spreading of inflammation....this makes complete sense now that i think about it. I will look into the anti inflammatory gel as well, although i hear its a bit useless...i think the nurofen plus is the way to go, will try both though!

-And anti-immfamotory is spelled anti-inflammatory.....lol!!

The taping job worked well but not fool proof, she trained but at the first sign of agitation she sat out...she has already taken two weeks out to fully rest the injury, and after the home treatments, tonight it was evident that the left foot was causing more aggrivation, or the right foot was getting better. So as the taping technique gets better, and the treatment gets a few months behind it we should start to beat this thing.....

[Tako-kun]

http://heelspurs.com/_intro.html

Look here for more than you ever wanted to know about plantar fascitis. I've had occasional bouts with it, including a four day stretch on crutches and it's always been the result of a combination of 1) too much pounding feet against hardwood, 4 or 5 days a week, with basketball/kendo 2) not enough calf stretching 3) bad/old footwear, lacking arch support. My advice is to stretch your calf muscles a couple times a day even after the condition is gone; for me this really seems to be the key to it.

[dorkusxmaximus]

It's funny how I was planning to start a thread just like this, but someone else beat me to it ^_^. Thanks man. I just found out recently that I had plantar faciitis on my right foot. My doc prescribed ibuprofen and suggested that I buy something to support my arch for my running shoes. My doctor also told me to slowly get back into kendo. I've been sitting out for a month now T_T. How sad is that? I want to get better. Isn't there a quicker way to heal T_T ?

[Nishi]

It's funny how I was planning to start a thread just like this, but someone else beat me to it. Thanks man.

Thats why its always a good idea to use the search function and check older threads before starting any new threads....then you can hi-jack them and all there wonderful information, like i did with this thread, its very old, i just gave it new life :wink:


I just found out recently that I had plantar faciitis on my right foot. My doc prescribed ibuprofen and suggested that I buy something to support my arch for my running shoes. My doctor also told me to slowly get back into kendo. I've been sitting out for a month now T_T. How sad is that? I want to get better. Isn't there a quicker way to heal T_T ?

Further support in the running shoes to assist the arch is a good idea, cheers. The information that im getting on plantar faciitis is that it could take 2-6 months to heal, and pain relief is no indicator for healed tendons....training precautions and future considerations have to be made to prevent reinjury, like taping before keiko and icing afterwards.

It all helps, thanx for the shoe arch thing!

[Kendoka]

http://heelspurs.com/_intro.html

...My advice is to stretch your calf muscles a couple times a day even after the condition is gone; for me this really seems to be the key to it.

... and your achilles tendon.


Richard

[Nishi]

Warm water will make it easier for the inflammation to spread. Use ice instead. That the pain is much worse in the morning, is usually a sign of inflammation.

Recieved advice this week from yet a third source regarding early morning foot pain...again the advice is warm water hydrotherapy, and light stretching first thing in the morning. All other advice leads towards icing, except ,morning pain....weird hu!??!!

Even similar advice can be seen here on the web-site Tako-kun provided...
http://heelspurs.com/_intro.html

The Ibuprofen gels are suprisingly good actually.

The taping techniques are getting better and are covered with tabi on each foot to prevent the tape slipping or shifting...

[dorkusxmaximus]

ibuprofen is my best friend =). Inserts does wonders for my feet (purchased them yesterday). I think i'm going to go back to kendo practice today ^_^.

[Atama]

just slightly off topic here...but does anyone know the ruling on taping during competition as I am competing on the weekend and due to a case of plantar fasciitis I've been taping both feet quite heavily, I know tabby boots are not allowed but I don't know where they stand on full foot taping. Any advice would be great.


Lisa

[dorkusxmaximus]

just slightly off topic here...but does anyone know the ruling on taping during competition as I am competing on the weekend and due to a case of plantar fasciitis I've been taping both feet quite heavily, I know tabby boots are not allowed but I don't know where they stand on full foot taping. Any advice would be great.


Lisa

I was told that if you tell the people (shimpan?) before-hand at the taikai, then it's ok. They'll have to allow it if it's an injury. Anyway, get a second opinion.

[JSchmidt]

What you really should do, is to see a physio and follow whatever treatment he/she recommends. You can find 10 million cures for the same symptoms on the net (and friends).

Jakob

[KamuSan]

I went to see the doctor for my pain and he said that the muscle on the bottom of my right foot is overstressed. He said the only thing is rest (not much walking) and loosing weight.
So I try to loose weight, but without walking I get nowhere. I'll try to walk as little as possible. I tape my foot now and it helps enormously!
Yesterday evening at home I removed the tape, since I was just going to stay at home, but as soon as I tried to walk I felt the pain in my foot. So for now I stretch my calves when I get out of bed, tape my foot in the morning and let it sit until I go to bed.
I'll do that for a few weeks/months until it feels good again, then I'll start to retrain my muscle by getting the tape of earlier or not taping my foot at all.

[JSchmidt]

So I try to loose weight, but without walking I get nowhere.

Walking is not very efficient for losing weight. As a rule of thumb, to lose 1lbs/week, you need to have a calorie deficit of 500 cals/day. (either by exercising or dieting)...walking 1 hour will probably only burn off about 200cals.
If you want to exercise without straining your feet, either cycling or swimming is the way to go.

Jakob

[KamuSan]

Swimming would be best, weather is turning rainy now.
But I get bored with simple, repepetive sports :-(

[agimat]

http://heelspurs.com/_intro.html

Look here for more than you ever wanted to know about plantar fascitis. I've had occasional bouts with it, including a four day stretch on crutches and it's always been the result of a combination of 1) too much pounding feet against hardwood, 4 or 5 days a week, with basketball/kendo 2) not enough calf stretching 3) bad/old footwear, lacking arch support. My advice is to stretch your calf muscles a couple times a day even after the condition is gone; for me this really seems to be the key to it.
thanks for the link! i've been having this pain for a few months now. Morning after is bad - takes a little while for the foot to get warmed up. Some days are better than others.

[tantadi]

just slightly off topic here...but does anyone know the ruling on taping during competition as I am competing on the weekend and due to a case of plantar fasciitis I've been taping both feet quite heavily, I know tabby boots are not allowed but I don't know where they stand on full foot taping. Any advice would be great.


Lisa
You could use an ankle support made of neoprene, and apply tape to the arches underneath.

[jimswanson]

Swimming would be best, weather is turning rainy now.
But I get bored with simple, repepetive sports :-(

Riding a stationary bicycle is great, and you can read while you are doing it.

Jim

[Textbook Chris]

This is an awesome thread that just recently has hit sorta home for me. I have been having some pain in my left foot as well. I am going on Wed. to get it checked but atleast I have some reference.

-Chris

[Nameless]

I used to have similar pain. I've found that stretching more before and after practices helps alot.

[tanueirin]

Exactly what kind of stretches are recommended though? The pain occurs in the sole of the foot but people are saying to do calf stretches?

[Nameless]

Exactly what kind of stretches are recommended though? The pain occurs in the sole of the foot but people are saying to do calf stretches?

If done properly, certain calf and ankle stretches will also stretch the bottoms of your feet(area between the ball and the heel).

[Nameless]

I found a website with stretches that may help your feet.
http://walking.about.com/cs/heelpain/ht/pfstretch.htm