This weekend I was speaking with Dr. Bill on Catalina about my sore foot.
I described what was going on, when it started happening, etc.
He said it could be Plantar fascia. We talked about it a bit, and I started to think that may be it.
So I spent some time researching it, and it totally makes sense. One of the things I read:
The plantar fascia contributes to support of the arch of the foot by acting as a tie-rod, where it undergoes tension when the foot bears weight As you get older, your arches tend to flatten, a natural result of aging gravity and wear. When they flatten, this stretches the plantar fascia band, a band that runs from the ball of your foot back towards your heel. The stretching can cause pain in two ways:
1) If the band stretches and microtears occur, those tears are filled in by 'scar tissue' (the very unscientific and inaccurate description that I can provide) and this tissue can cause discomfort.
2) If the tearing is occuring near the heel, the resulting 'scar tissue' that fills in is calcified... which can lead to a heel spur, which can also be painful.
All of this falls under the catch-all phrase of plantar fasciitis.
What can you do to prevent a worsening of symptoms?
-The best, although not cheapest, method is to see a podiatrist and have him analyze your arch and gait. He may presecribe a custom orthotic if your arches are not neutral and supportive, and this alone can take care of any problems and allow you to play b-ball, etc. with no problem.
-Stretch, gently, the PF band. Using a golf ball, roll under the arch of your foot slowly for 5 minutes or so a day.
-Keep your calf muscles loose: tight calf muscles mean tight tendons and this pulls more on the PF band. I spend extra time daily stretching my calves to prevent a recurrence,
-Wear supportive shoes with good arches.
-Don't walk barefoot...especially on hard surfaces indoors. A good pair of shoes will work wonders.
-Running a lot will often exacerbate the problem. PF is most often a chronic use injury.
Several other issues contribute to me thinking PF is what's going on here:
- Proximity to my deadlift day. It started hurting the next day.
- I'm barefoot (or nearly barefoot) 23 / 7. I work at home so I'm either in uggs, flipflops or barefoot most of every day. I told Claudette last week that my foot sure feels better when I have a shoe with a strong arch (business meeting, my New Balance, etc.)
- In the mornings, its way worse than the rest of the day
- As I work it, it gets better. By the end of the next deadlift session, it felt much better
- the location - heel to arch, outside of foot. My ankle and hip issues are a result of me heel walking to avoid the pain.
What I'm doing about it:
Wearing shoes (mornings for sure...)
Ice and elevation for now
Its about 90% right now after a week. I'll spend time stretching it and getting it warmed up before my next DL sets tonight.
I think my mystery foot pain has been identified.
By a Doctor (OK, a PHD) in a bar.
Gotta love that.