Plantar Fasciitis Help Thread

**tango** · 13th November 2007, 10:54 PM

Plantar fasciitis is arguably a relatively common foot problem/injury in kendo.

Here is a nice diagram showing typical areas of pain associated with plantar fasciitis: http://upload.wikimedia.org/wikipedi...-PainAreas.jpg

Here is good info on the subject (and recommended self-care) from the Mayo Clinic: http://www.mayoclinic.com/health/pla...08/DSECTION=10

Jeff Marsten-sensei (Kyoshi, 7.dan) of the PNKF sent some information from the Viriginia Mason Sports Medicine Center which recommends the following as well:

1. Freeze a styrofoam cup of water, then use the cup of ice to massage the area. Just peel away the styrofoam as the ice melts. Massage the sore area directly with the ice cup 3 times a day.

2. Use sportscreme or any such product and cross fiber massage the area at least 3 times a day following the ice massage.

3. You can also purchase a nylon heel cup to put in your shoe that will compress the heel area and create thicker padding in the area. One of the key items to heal is change the wear pattern in the foot for a while.

Marsten-sensei also recommends applying heat to the area (I understand him to mean alternating ice/heat treatments).

Unfortunately, I can't download the images from the Virginia Mason group which show how to tape it up properly, but I've hosted it on our club's website here:
http://experiencedkendo.blogspot.com...itis-help.html
Click on the images found there in order to enlarge them.

This method of taping the foot has helped me very much in the past.

**Kapplow** · 14th November 2007, 12:52 AM

Thank you thank you thank you!

**Curtis** · 14th November 2007, 02:35 AM

I took care of the initial problem by icing, massage, and rolling my foot on a tennis ball.

I then took a Superfeet insole and cut it down to expose the ball of the foot. You have to taper it so it does not cut into the foot. I used my belt sander for this. I insert it into a Yamaya heel pad and it has almost completely cleared up. The insole keeps my arch from collapsing during fumikomi ashi which contributes to the problem.

I also bought a pair of Brooks athletic shoes with a heat molded insole.

I thought it was from long term banging of the heel and then one morning I could hardly get up and walk on it. Turned that was not the problem. High arch and kendo do not mix very well.

**tango** · 14th November 2007, 02:51 AM

Sensei -- when you say you inserted it into a yamaya heel pad, do you mean you removed the existing pad out of the thing and replaced it with the modified superfeet insole?

(I don't like the yamaya heel pads, preferring instead the ones that you put on like a sock... never thought of removing the old, worn out pads and replacing them with something else... but sounds like a good idea!!)

**Curtis** · 14th November 2007, 04:47 AM

Up until that point I had not used a Yamaya, I used the ones from Koei. With the Koei pad I had to tape the insole on or it slides around too much. With the Yamaya all I do is slide it in after putting on the heel pad and then fasten it.

**tango** · 14th November 2007, 06:00 AM

Hrmm.. ok, thanks.

**Curtis** · 14th November 2007, 09:45 AM

Originally Posted by Curtis

Up until that point I had not used a Yamaya, I used the ones from Koei. With the Koei pad I had to tape the insole on or it slides around too much. With the Yamaya all I do is slide it in after putting on the heel pad and then fasten it.

All I do is wear the heel pad over the insole. Since the heel pad has already compressed some it does not interfere with it or make it too bulky under my heel.

**ZtefaNNN[K]** · 14th November 2007, 10:45 AM

GREAT.... much appreciated! ...but, how does the above explained apply to us flat footers? ...same way?

**Curtis** · 14th November 2007, 11:03 AM

Originally Posted by ZtefaNNN[K]

GREAT.... much appreciated! ...but, how does the above explained apply to us flat footers? ...same way?

I would imagine in much the same way. What I had to do after it calmed down was stretch and strengthen. The other problem was I was rolling across the outside of my foot too much. I had to learn roll across the ball of my foot from the middle toe to the big toe. Apparently it takes the stress off the plantar fascia and the muscle under the achilles. It was a surprise for me as I had always tried to roll over the whole ball of the foot. It really made a difference. Hard to argue with a therapist (actually 2) when they are right and it heals.

**Kapplow** · 15th November 2007, 09:31 AM

So I just taped up my foot according to the files Tango provided. It seems to me that this taping method increases the arch in my foot. Is that what I'm supposed to be feeling?

**Kagerou** · 15th November 2007, 10:22 AM

Originally Posted by tango

Plantar fasciitis is arguably a relatively common foot problem/injury in kendo.

Great info. Thanks Tango.

must spread rep and all that

**The great I AM** · 13th April 2009, 04:29 PM

Bump this goodness!

I developed this two weeks ago and the various bits and pieces on this thread have helped BIG TIME in getting it sorted quickly. Should be back in a few more days.

Can I recommend it for a sticky too? It was dam useful info.

Not going to keiko has been odd though. I've gotten shitloads of work done at the office....bizarre!

**jjcruiser** · 13th April 2009, 11:16 PM

Quick point to add to helpful article:

I've had this twice, went to two specialists, had x-rays both times and an MRI the last. But the course of action was different for each. I'm not going to recommend anyone do anything in particular, but I would recommend that you not just assume you know why the PF arose and do only home remedies. For example, the first time I had it, the orthopedic surgeon was very specific that it had to do with a pronated foot, not because of any particular exercise. He recommended a specific prescription orthotic (foot insert). That really helped, even though I had been doing months of RICE on it. In other words, this is not a one-size-fits all thing. For me, the first time I had it, the orthotic was necessary and corrected a lot of the pronation (rotation of the arch) which in turn corrected the PF. But the second time, it came about due to a heel injury, and RICE took care of it pretty handedly.

Just my two cents.

**Kapplow** · 14th April 2009, 12:34 AM

Putting pressure on a golf ball and rolling it around my foot has helped me more than anything. It has to be a routine thing though. If I lay off the golf ball for a week or more, the pf comes back.