Author Topic: Recovery slides for Plantar Fasciitis Yes/No?  (Read 6588 times)

Sailor Sam

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Recovery slides for Plantar Fasciitis Yes/No?
« on: August 04, 2023, 08:58:20 AM »
Plantar Fasciitis, the little bastard, and come to roost in my right foot. For the second time in my life, and it hurts just as much as the first time.

Most of the advice is the same as the first go-round:
- (actually doing the) PT exercises
- ice rolling, stretching, massage
- das NightBoot
- wearing shoes all the time
- crying.

The only new thing I've found is these "recovery slides." There are lots of excellent reviews from folks with PF, but the shoe description is always "much squish," "so soft." Contraventing everything I've been told about PF, which is that my poor foot needs firm support and structure.

Thus, questions. Do you have the hellfire of painful foot facia? Do you use recovery slides. Do they help?

newbie

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #1 on: August 04, 2023, 09:09:42 AM »
A cortisone shot was amazing for me and probably the most effective - I think I had two.  I haven't heard of the slides, but I did sleep in a boot for a few weeks which seemed to help.  Also, the stretches and foot strengthening activities.  Good luck! 

getsorted

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #2 on: August 04, 2023, 09:57:50 AM »
I, too, have known the tearing burning pain of PF and subjected myself to Das Night Boot. As well as hard plastic arch supports that strap to the foot. It all helped modestly, but nothing really changed until I did the PT consistently.

For me, arch support was not significant in pain relief; the shoes that were most comfortable were the ones that let my toes spread out more. I wear men's dress shoes a lot and the toes being held close together was over-stressing the fascia. I would bet money that's why slides are comfortable.

The PT exercise that helped most was mountain pose with an elastic band around the calves. I didn't have one at the time, so I used a tie.
« Last Edit: August 04, 2023, 10:01:03 AM by getsorted »

Moustachienne

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #3 on: August 04, 2023, 10:10:17 AM »
Oof! I can relate. Just recovering from my second bout in 20+ years.  Lots of stretches, foot yoga, etc. Youtube is a great source for routines to follow although there are a lot of people claiming the "secret" to pf relief. Ha! Stretches and time for most people.  Fingers crossed that you and I are in that category. 

I swear by my Birkenstock and Mephisto sandals because the footbeds are firm and fit my feet perfectly, which isn't true for everyone.  I like the firmness but can see that the softness of other recovery slides might be tempting, especially in the most painful stages. The Mephistos were VERY expensive but I've had them for years.  I also have Birkenstock inserts for all my shoes, better than the custom orthotics I got for my last pf bout.

Another vote for Birkenstocks for pf recovery - https://www.treelinereview.com/gearreviews/gearreviews/best-recovery-shoes-sandals-for-runners#sandals-for-plantar-fasciitis

Article also mentions the other thing that is sadly true - time is needed for healing. Coming on to 4 weeks for me and I can now walk everywhere I need to but still wouldn't choose to walk for pleasure, which I miss!

Prevention - I noticed that I was stiffening up after walking a lot but felt I was "getting away with it", despite wearing less supportive sandals. Spoiler alert - I wasn't getting away with anything. Don't mess with Mother Nature and pay attention to early warning signs, something I hope to keep in mind once the painful reminder has improved.

Dreamer40

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #4 on: August 04, 2023, 11:06:40 AM »
None of the traditional plantar fasciitis treatments worked for me so I paid up for a shockwave therapy at a really good podiatrist’s office. That took care of the problem permanently and more economically than buying all the gadgets that are supposed to help (but don’t).

NextTime

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #5 on: August 04, 2023, 11:58:17 AM »
I wear these around the house when mine starts acting up. It seems to be helpful.
I haven't had the issue in a few years.

https://www.amazon.com/gp/product/B00EIP5EAY/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1&psc=1

SunnyDays

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #6 on: August 04, 2023, 03:15:09 PM »
I had PF many years ago and saw a podiatrist.  She created an arch support (out of what, I forget), then wrapped my foot snuggly to the ankle.  I had to wear it for 2 weeks without taking it off at all.  That seemed to do the trick, and I have worn arch supports ever since.  I even do it barefoot by sticking one of those gel supports directly onto my foot.  Wash it at night and it’s dry and still sticky in the morning.  One lasts for months.  It’s an easy alternative to wearing shoes all summer.  She never gave me any exercises to do.

Moustachienne

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #7 on: August 04, 2023, 05:49:13 PM »
I had PF many years ago and saw a podiatrist.  She created an arch support (out of what, I forget), then wrapped my foot snuggly to the ankle.  I had to wear it for 2 weeks without taking it off at all.  That seemed to do the trick, and I have worn arch supports ever since.  I even do it barefoot by sticking one of those gel supports directly onto my foot.  Wash it at night and it’s dry and still sticky in the morning.  One lasts for months.  It’s an easy alternative to wearing shoes all summer.  She never gave me any exercises to do.

Sticking the gel arch support to directly on your foot is genius. I wouldn't go barefoot but once I'm over my current bout of pf I'm going to try it as a way to wear my "fancier" sandals, at least for short sessions. Can't wait!

scottish

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #8 on: August 04, 2023, 06:00:18 PM »
The only thing that worked for me was shockwave at a physiotherapists office.    Not a huge fan of podiatrists here - they gave me lots of things to try that didn't work.

Also keep your feet strong when you're better - don't relapse.

Josiecat22222

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #9 on: August 04, 2023, 07:41:48 PM »
I had a brutal episode of PF which lasted more than 8mo until I finally got relief.  In that time, I tried EVERYTHING (ice, boot at night, supportive shoes, stretching, Birkenstocks, foot exercises etc)  What finally worked for me:

Stopped all running, HITT etc (all impact exercises)

Wore truly supportive shoes at all times (I'm partial to Hokas and I wear either the sneakers or the recovery flips/slides every day)

Went to a podiatrist who is also a runner and got a cortisone shot (very painful, but relief within 10 minutes).  Also had a cast made of my foot and have custom orthotics which I wear religiously.

Daily yoga; especially time in down dog and half bend...lots of stretching of calves.

DIY foot massage (and DH massage, when I could sweet talk him into it)

Honestly, it has changed my life.  I live on the beach and still wear sneakers for my daily walks....and I love being barefoot.  But it just causes too much pain.

I wish you all the best in your recovery.  Feel free to DM me if I can be of any help.

getsorted

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #10 on: August 04, 2023, 07:48:17 PM »

Daily yoga; especially time in down dog and half bend...lots of stretching of calves.

My PF physio was from a yoga therapist and two things about it were different from what I learned from a regular physiotherapist (that hadn't helped):

1. Lots of stretching of the soleus muscle-- which you do in down dog with your knees bent.
2. Strengthening my hip-- one was much weaker than the other and it was throwing off the way I stood, walked, and ran.

When I stood in mountain pose with an exercise band around my calves, I would feel immediate relief in my plantar fascia, but my weak hip muscle would be on FIRE within 30 seconds. Strengthening it changed the way I walk and stand and my PF never came back after that.

NV Teacher

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #11 on: August 04, 2023, 09:29:01 PM »
I wrapped my foot with KT tape after watching a couple of youtube videos.  Between that and wearing shoes all the time no flair ups for me.

Brystheguy

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #12 on: August 04, 2023, 09:49:06 PM »
You asked about recovery slides and not a single answer yet about recovery slides!

I had PF that was really bad when I got up, so much so that I struggled to walk. It would,loosen throughout the day but was annoying. I bought Hoka One One recovery slides and wore them religiously around the house for weeks, which turned into months. They are the only thing that seemed to help my PF and I am no PF-free. I think they are worth a shot. I really only wear them when it's cool and I can wear socks as my feet got sweaty in them barefoot.

getsorted

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #13 on: August 05, 2023, 06:48:44 AM »
What does the exercise band around your calves in mountain pose do for you? Where are you putting the band?

Probably not related to PF, but I've started wearing toe spreaders regularly, and (coincidentally?) my balance in standing poses is better -- even when not wearing the spreader.

The band goes around the widest point in the calves and I honestly have no idea what it does, exactly, only that when I did it, I could REALLY feel it was changing something about my stance that I could feel in the bottoms of my feet and in the weaker hip.

I think toe spread is very much related to PF; I know narrow-toed shoes will bring it back for me.

CrustyBadger

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #14 on: August 05, 2023, 09:34:26 AM »
I finally healed from my plantar fasciitis after trying all sorts of things by stretching but a specific way - you have to hold the stretch for 2 minutes, which is a crazy long period of time. Use a timer so you don't cut it short. It took about 30 days of stretching 2 minutes each time and since then - completely cured.

I read about the method here (someone on a discussion forum linked to it and said the method worked.) https://www.marksdailyapple.com/plantar-fasciitis-stretches/

I am skeptical of "miracle cures" but I figured, this method cost nothing except four minutes of my time, and surely wasn't harmful at least... so why not give it a try as NOTHING else was working.

I think it started feeling better after 14 days so I kept going. By the 3 week mark it was very improved. I kept it up one more week. I have felt no need to do it again so far and it's been over a year.



startingsmall

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #15 on: August 05, 2023, 10:45:27 AM »
I've never done official "recovery slides," but I wear big, thick, cushiony Crocs flip flops around the house. That's what my sports medicine doc recommended years ago during a PF flare-up and I've kept it up ever since.

NorthernIkigai

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #16 on: August 05, 2023, 11:36:42 AM »
Posting to follow after having just recovered from my first ever bout of pf, which lasted something like 9 months. Am freaked about about how many of you have had it return! The formerly affected foot started doing “picking up the imaginary towel” exercises just from reading all this…

Apples

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #17 on: August 05, 2023, 08:57:18 PM »
I've not heard of recovery slides, but sneakers and hiking shoes feel best to walk in, though when I take them off my foot is no longer shortened from the slight heel lift, and the pain is *there*.

1.  Stretches
2.  Foot muscle activation/strengthening - my PT had me lift just the big toe, just the 4 little toes, alternate.  Also ones where I scrunch up my arch (but not my toes, mostly), stand on that foot for 10 seconds, then rest and repeat.  And calf raises.  Whatever level is effective (both feet, mostly 1 foot but the other has toes down, 1 foot).
3.  I agree with others about spread toes - I don't wear toe spreaders, but anytime it hurts if I focus on widening my forefoot and really engaging it while I walk, the pain dies down.
4.  If the pain is horrible in the morning, then get a boot.  But I always got terrible sleep in the boot.  Terrible.  So as soon as I recovered enough that I could at least stand on my foot in the morning and let the fascia stretch out without terrible wincing, I stopped wearing it.  It had gotten so bad I had to crawl to the stairs where I could gently sit, and set my foot flat on the stair below without weight in it.  I liked a boot that really strapped by foot in, but did *not* have a strap going up over my toes to attach to my shin.  That just stretched out my big toe in a way that made my foot go numb and hurt, at the same time.
5.  I got my PF, once in each foot, in a time when my hip and glute muscles are lacking.  I could barely walk due to pain for 1.5 years, and I'm still coming back from that.  I'd bet your glute medius could use some activation or strengthening.
6. Oh, also, I got a foot roller. I got one I could freeze, because icing was supposed to help.  The ice only helped very temporarily, but the side rollers on this one I use to roll during lunch (I go home for lunch, take of supportive hiking boots that slightly shorten my arch through the heel lift, and pain!).  Light pressure on the side blue rollers is really good at helping my arch out.  I no longer ice it, nor use the "regular" middle part you're supposed to use.
https://www.amazon.com/GoFit-Polar-Roller-Plantar-Fasciitis/dp/B01B6QSD7S/ref=asc_df_B01B6QSD7S/?tag=hyprod-20&linkCode=df0&hvadid=241967132353&hvpos=&hvnetw=g&hvrand=12398333755486503015&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1025197&hvtargid=pla-524264356553&psc=1

oneday

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #18 on: August 05, 2023, 11:29:35 PM »
I got a pair of recovery slides (not cushy/soft) as recommended by the shoe store employee who also had PF. They help me be not-barefoot at home when the weather is warm. I use them like slippers in the winter too, with a thick pair of wool socks.

They definitely help. Whenever I walk barefoot, I can feel a shadow of the PF pain. But not while wearing the slides.

NorthernIkigai

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #19 on: August 06, 2023, 05:42:45 AM »
I just filled an empty 500 ml soda bottle with water and stuck it in the freezer. Voilà, an iced foot roller that I can always take out when needed.

YK-Phil

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #20 on: August 06, 2023, 10:54:20 AM »
This is the first I hear about recovery slides! I had two episodes of PF in the past 20 years, the last one being just a week ago. The only thing that seems to alleviate the pain instantly and almost completely is orthotic inserts/insoles. They work great, but the problem is that since I now live by the beach, wearing shoes all the time is not ideal, so recovery slides might be a great option for me.
« Last Edit: August 08, 2023, 09:21:14 AM by YK-Phil »

BlueHouse

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #21 on: August 07, 2023, 01:49:19 PM »
I feel your pain! 

Please research before getting cortisone shots!!   1) they don't solve the underlying problem and 2) cortisone weakens tendons and fascia, which can lead to further problems)

The first time I noticed any PF symptoms, they were minor, just in the morning, and then I broke my leg so I was off my feet for six+weeks.  Then no more PF. 

Next, the PF came back a few years later and stayed for 4+ years.  I probably should have sought help, but I was managing it until it got to a point where I started using crutches because I couldn't walk.  I finally went to PT and learned that I had Achilles tendinitis, Peroneal tendinitis, and Plantar Fasciitis.  That sucked so bad because the treatment for one is contraindicated for the others.    Anyway, the stretches worked a bit, and then I just broke down and decided to load up on Advil (every 6 hours for a few months).  I wore the same 2 pairs of shoes (hiking, and Birkenstock slides).  And started exercising (walking) MORE!  Finally, the pain subsided and I could go off the Advil.  It took another year before the pain was 99% gone.

Six months later, the PF started to return and I'm in PT now and every bit of advice is different from before.  I also am seeing a sports medicine doctor who specializes in professional athletes.  He absolutely won't give cortisone shots.  His gimmick is the Platelet-Rich-Plasma shots, although I'm doing PT with dry needling in my calves before trying the shots.  His office does offer shockwave, so I don't know why that wasn't presented as an option.  In any case, he identified the cause of my PF as extremely tight calves.  They are like rocks, even though I can remember them being sort of flabby/bouncy.  I'm sure it's from years of sitting in the office with my legs under my chair resting on my toes.  Dry needling is interesting, but I've only had 4 treatments so far.  The exercises I get are based on strengthening and lengthening, not the traditional PF stretches that I've had before.  If you have an Instagram account and search for plantar fasciitis, you'll start getting TONS of exercises for it...and it's fun to do other things once in a while. 

I've also found that doing deep squats will make PF MUCH better the following day.  So something in my hamstrings/calves/ankles definitely needs more attention. 

oh yeah, walking on uneven ground (hiking trails, sand, etc) seems to really help, but that's rare living in a city -- even the parks are flat (or covered with dog poop).  I'm pretty sure that helps with strengthening my ankles.   

The other really interesting thing is that all of my exercises are done at my PT barefoot.  They are totally into spreading those toes and strengthening the arch -- not supporting it through artificial means. 

That said, I'm 100% off of Birkenstock -- I have over 20 pairs that cause sever pain, and one pair that is like heaven.  I do use these heel inserts -- after hundreds of different products, these ones seem to work.

https://www.amazon.com/PROFOOT-Plantar-Fasciitis-Insoles-Support/dp/B007S8XYAK/ref=sr_1_6_pp?keywords=plantar+fasciitis+inserts&qid=1691436841&rdc=1&sr=8-6

I also suggest BarefootShoeFinder.com to find wide-toe shoes.  Apparently I have odd-shaped feet, so even with all the options now available, I've found exactly ONE that works for me because in addition to having wide feet, I also have high foot volume.  The Alta Lone Peak 7 is the only one I've found that works and also allows me to add the ProFoot insert for heel cushioning.  I also wear Orthofeet shoes, but their soles wear out faster than normal shoes. 

After YEARS of dealing with PF, there is a ton of contradictory information on the web and it's hard to know what really works, because you try so many different things in the months that it takes to relieve pain.  Good luck in finding what works FOR YOU, and here's wishing you a speedy recovery. 





Sailor Sam

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #22 on: August 08, 2023, 07:09:48 AM »
Thanks for the responses, everyone. I have a couple new things to add to my arsenal, thanks to your advice. I've also gotten some dramatic pain reduction thanks to the foot shaping inserts the PT gave me.


And for the (zero) people burning with curiosity, I did try on some Oofos and Hokas, and ordered a pair of the Oofos Oorignal slides. They did feel good, but I also want a second pair of shoes I can wear to prevent the new magic inserts from rotting while in contact with my foot upwards of 18 hours a day.

jrhampt

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #23 on: August 08, 2023, 08:04:05 AM »
And for the (zero) people burning with curiosity, I did try on some Oofos and Hokas, and ordered a pair of the Oofos Oorignal slides. They did feel good, but I also want a second pair of shoes I can wear to prevent the new magic inserts from rotting while in contact with my foot upwards of 18 hours a day.

I don't have PF, but I am a runner and I have a pair of Hokas and a pair of Oofos.  I like them both, although I think the Hokas will last longer.  The Oofos are more marshmallowy.

CrustyBadger

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #24 on: August 08, 2023, 10:38:34 AM »
The exercises I get are based on strengthening and lengthening, not the traditional PF stretches that I've had before.  If you have an Instagram account and search for plantar fasciitis, you'll start getting TONS of exercises for it...and it's fun to do other things once in a while.

@BlueHouse, I'm curious if you have done the type of stretches I linked to above - the ones where you hold the stretch for at least 2 minutes, well past the "stretch reflex" signal? Holding for two minutes is supposed to signal to your muscle fibers to lengthen, supposedly. I don't know anything about anatomy, but the method worked incredibly well for me; I'm just curious if anyone else has tried it.

Quote
When you hold a stretch for two minutes, you are sending a powerful message to your musculoskeletal and central nervous systems to lengthen the relevant muscle fibers. Witness ballerina dancers stretching for hours every day in order to maintain optimal muscle function for their demanding efforts—constantly reinforcing the message to brain and tissue that they need to by hyper-flexible.

This process of lengthening a muscle is complex but important to understand. If you listen to or read the Nutritious Movement commentary from noted biomechanist and author Katy Bowman, you may be familiar with the term proprioceptors. These are the nerve endings that help your muscles communicate with your central nervous system. When your proprioceptors detect a muscle fiber being stretched, something called the stretch reflex is triggered. This reflex causes a stretched muscle to contract—an excellent safeguard against injury during assorted day-to-day activities, including fitness activities and sports.

After a workout in which muscles have repeatedly contracted or absorbed impact, holding a few stretches for twenty seconds will send a nice little message to the fibers to relax and loosen up a bit as you transition from a state of exertion to relaxation. Then the stretch reflex kicks in, you experience a little discomfort, and end the stretch. When you go big time, work through the possibly uncomfortable stretch reflex sensation, and hold the muscle in a stretched position, you start to make some real progress. Here the proprioceptors in the stretched muscle, known as the muscle spindles, become habituated to the new length of the muscle such that the stretch reflex is muted. Instead, when specific thresholds of stretching frequency, intensity and duration are exceeded, a lengthening reaction occurs in the muscle. Here the muscles relax and allow you to deepen into the stretch. If you have ever been to a yoga class and noticed you can take stretches much deeper after you are warmed up and habituated with repeated stretches, you may know what this lengthening reaction feels like.

When your muscles relax due to the lengthening reaction, another key player on your healing team jumps into action: the golgi tendon organ. This is located in the tendon near the end of a muscle. It sends a message to your central nervous system, essentially: “Hey, this dude is sick of suffering with plantar fasciitis for 17 years. He wants some longer calf muscles for Christmas, so please comply.” Enjoy this much more detailed and scientific discussion of the science of muscle stretching.

https://www.marksdailyapple.com/plantar-fasciitis-stretches

BlueHouse

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #25 on: August 09, 2023, 07:33:51 AM »
The exercises I get are based on strengthening and lengthening, not the traditional PF stretches that I've had before.  If you have an Instagram account and search for plantar fasciitis, you'll start getting TONS of exercises for it...and it's fun to do other things once in a while.

@BlueHouse, I'm curious if you have done the type of stretches I linked to above - the ones where you hold the stretch for at least 2 minutes, well past the "stretch reflex" signal? Holding for two minutes is supposed to signal to your muscle fibers to lengthen, supposedly. I don't know anything about anatomy, but the method worked incredibly well for me; I'm just curious if anyone else has tried it.

Quote
When you hold a stretch for two minutes, you are sending a powerful message to your musculoskeletal and central nervous systems to lengthen the relevant muscle fibers. Witness ballerina dancers stretching for hours every day in order to maintain optimal muscle function for their demanding efforts—constantly reinforcing the message to brain and tissue that they need to by hyper-flexible.

This process of lengthening a muscle is complex but important to understand. If you listen to or read the Nutritious Movement commentary from noted biomechanist and author Katy Bowman, you may be familiar with the term proprioceptors. These are the nerve endings that help your muscles communicate with your central nervous system. When your proprioceptors detect a muscle fiber being stretched, something called the stretch reflex is triggered. This reflex causes a stretched muscle to contract—an excellent safeguard against injury during assorted day-to-day activities, including fitness activities and sports.

After a workout in which muscles have repeatedly contracted or absorbed impact, holding a few stretches for twenty seconds will send a nice little message to the fibers to relax and loosen up a bit as you transition from a state of exertion to relaxation. Then the stretch reflex kicks in, you experience a little discomfort, and end the stretch. When you go big time, work through the possibly uncomfortable stretch reflex sensation, and hold the muscle in a stretched position, you start to make some real progress. Here the proprioceptors in the stretched muscle, known as the muscle spindles, become habituated to the new length of the muscle such that the stretch reflex is muted. Instead, when specific thresholds of stretching frequency, intensity and duration are exceeded, a lengthening reaction occurs in the muscle. Here the muscles relax and allow you to deepen into the stretch. If you have ever been to a yoga class and noticed you can take stretches much deeper after you are warmed up and habituated with repeated stretches, you may know what this lengthening reaction feels like.

When your muscles relax due to the lengthening reaction, another key player on your healing team jumps into action: the golgi tendon organ. This is located in the tendon near the end of a muscle. It sends a message to your central nervous system, essentially: “Hey, this dude is sick of suffering with plantar fasciitis for 17 years. He wants some longer calf muscles for Christmas, so please comply.” Enjoy this much more detailed and scientific discussion of the science of muscle stretching.

https://www.marksdailyapple.com/plantar-fasciitis-stretches
@CrustyBadger , thanks for bringing this forward again -- I have not tried that, but I will start today for my calf muscles.  It is insane how my calves have zero movement in them when relaxed.  I'll report back.  Thanks!

CrustyBadger

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #26 on: August 09, 2023, 08:25:49 AM »
@CrustyBadger , thanks for bringing this forward again -- I have not tried that, but I will start today for my calf muscles.  It is insane how my calves have zero movement in them when relaxed.  I'll report back.  Thanks!

You are welcome! I don't mean to be annoying about it. I agree that there are so many "sure fixes" with Plantar Fasciitis that it is hard to stay on top of everything or know which one to try next. It's just that this method seems to have a plausible explanation behind it to me (though again I know nothing about anatomy) and absolutely worked permanently for me when I tried it, after trying many other things for over a year.  But you really do need to do the stretches for the 2 minutes, for a whole month. Or, as suggested in the article I linked to, I think you could also do them multiple times a day, for a shorter time period, if impatient. If it works it is the ultimate Mustachian solution - costing absolutely nothing and requiring no special training. Good luck!

GuitarStv

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #27 on: August 09, 2023, 09:13:48 AM »
Also keep your feet strong when you're better - don't relapse.

+1

I credit working up to a few 3:00 rounds of skipping every a week as being a huge aid in preventing another bout of plantar fasciitis.  I've been doing this for more than ten years now and the problem hasn't returned.

jeninco

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #28 on: August 09, 2023, 08:34:31 PM »
I was lucky enough to read this about the time I started getting PF twinges. Took care of that. Then I printed it out and gave it to my mailman, who had a much more serious case, and apparently these exercises basically solved his problem. Can't hurt, doesn't cost anything but a few minutes!
https://archive.nytimes.com/well.blogs.nytimes.com/2014/09/15/heel-pain-treatment/

GilesMM

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #29 on: August 09, 2023, 09:40:49 PM »
Ask your doctor for a referral to a podiatrist.

Michael in ABQ

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #30 on: August 09, 2023, 09:51:09 PM »
I've had tendonitis in my left foot for over a decade (running for miles on pavement with a 40 lbs rucksack in boots apparently isn't good for you). I spent months in a walking boot and have worn orthotics from my podiatrist ever since then - though I go barefoot or in socks around the house.

I just developed PF for the first time a month or two ago. Like @BlueHouse the root cause of both my tendonitis and PF is having really tight calf muscles. Even after years of massaging it I can still feel a knot in my left calf.
 
I've been doing some stretches my podiatrist recommended, though not as regularly as I should. His recommendation was 3 sets of 3 rounds (45 seconds each) with a standing calf stretch up against a wall. Also using a frozen water bottle or frozen cup of ice to massage my heel.

It's mostly bad in the morning and hasn't been too painful overall but I'm definitely considering some around the house flip flops after reading this thread.

oneday

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #31 on: August 09, 2023, 11:40:40 PM »
It's mostly bad in the morning and hasn't been too painful overall but I'm definitely considering some around the house flip flops after reading this thread.


Classic PF pain pattern.

Do it! You will thank yourself. Mine are Spenco brand, paid about $45 pre-pandemic. They are still going strong.

Jade

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Re: Recovery slides for Plantar Fasciitis Yes/No?
« Reply #32 on: August 10, 2023, 02:03:23 AM »
I have fibromyalgia and the physio mentioned PF too. I found the Skechers foamies https://www.skechers.co.uk/foamies-cali-breeze-2.0---shimmering-sands/111057_SIL.html so good! They have arch support and are literally like walking on clouds for me!

Also, (yin) Yoga with Kassandra on YT is really helpful. There's loads of videos for different parts of the body Inc feet and it is as ll about long, slow movements to target the fascia.
« Last Edit: August 10, 2023, 02:15:29 AM by jade »