T Nation

Torn Plantar Fascia

First, if this is the wrong section, I apologize. I wasn’t sure where else to put this.

I believe that the thread title explains it. On the 4th, I put a partial tear in my left plantar fascia. The pain is more in the calcaneus area than anywhere else, but the bruising pattern I had was on the medial side just below where the talar joint/bony prominence is, and also right in the middle of the plantar surface.

On my end, I have been doing a lot of anterior leg work with my tennis ball and foam roller to relieve some of the stress that could be associated with insertions via the fascia. I have also been rolling my foot (lightly) with a water bottle that I froze to help rid myself of excess inflammation.

Does anyone have any experiences with this? My doctor said that I won’t need physical therapy because this is a minor tear, but it is bad enough that I need a walking boot to move.

Any suggestions for getting back in the gym when I can move without the boot? Also, what would be some good ‘pre-hab’ movements that I can incorporate to help prevent against this again?

I’m sure you’ve done this but a quick google will probably help you more than anybody on here.

I’ve never had it as bad as you, but some of the things I did were running with less frequency. Picking up objects with your toes. The best though had to be single leg balancing with eyes closed. Stretches that are good of course are the calf stretch and the achilles stretch. And like you I rolled a stressball under my foot all day at work. Notice you said prehab though so most of this should be done once you are close to normal again.

Oh man, I know exactly how you feel. Last summer I had partial tears on both feet, leaving me unable to walk short distances without a cane. My feet would ache all the time, and feel tired and sore when walking anywhere.

Two exercises I did that helped me immensely was to hold on to two dumbbells in each hand and rise up on the front of both feet so you’re standing on your toes and then lower again slowly. Secondly, a frozen can of OJ and rolling it under my feet was nearly orgasmic during this period.

The best advice I can give you is to STAY OFF them whenever possible and massage them as often as possible to keep yourself comfortable. Minor tears hurt like hell, but they do go away. I was in pain for nearly two months, but much of that was aggravated by the fact that I played volleyball just as they were beginning to get better.

Go see a podiatrist. He’ll probably give you a cortisone shot and you’ll be cured in a week.

[quote]tveddy wrote:
Go see a podiatrist. He’ll probably give you a cortisone shot and you’ll be cured in a week.[/quote]

I have no idea why you would go get a cortisone shot for a tear. I’d also see an orthopedic surgeon before I saw a podiatrist (not really necessary because it doesn’t sound serious)…I did when I messed up my foot.

I partially tore mine and did not walk for around 7-8 weeks.

It sounds like you are doing the right things. To get rid of the inflammation I would get a massage from someone who knows what they are doing. When I went to physical therapy they massaged my foot for 10 minutes and it was amazing how much inflammation disappeared.

Obviously avoid things that hurt and if you are getting better keep doing what you are doing.

Things to prevent this from happening:

  • Make sure you stretch your calves every day.
  • Foam rolling the bottom of your foot.
  • Don’t jump into anything too quickly, such as running 3 miles a day when you haven’t run in five years.
  • Wear proper shoes.
  • Ice your foot after activity.

I don’t think there is much more you can do, stuff like this just kind of happens.

Good luck.

[quote]Kreal7 wrote:
tveddy wrote:
Go see a podiatrist. He’ll probably give you a cortisone shot and you’ll be cured in a week.

I have no idea why you would go get a cortisone shot for a tear. I’d also see an orthopedic surgeon before I saw a podiatrist (not really necessary because it doesn’t sound serious)…I did when I messed up my foot.

I partially tore mine and did not walk for around 7-8 weeks.

It sounds like you are doing the right things. To get rid of the inflammation I would get a massage from someone who knows what they are doing. When I went to physical therapy they massaged my foot for 10 minutes and it was amazing how much inflammation disappeared.

Obviously avoid things that hurt and if you are getting better keep doing what you are doing.

Things to prevent this from happening:

  • Make sure you stretch your calves every day.
  • Foam rolling the bottom of your foot.
  • Don’t jump into anything too quickly, such as running 3 miles a day when you haven’t run in five years.
  • Wear proper shoes.
  • Ice your foot after activity.

I don’t think there is much more you can do, stuff like this just kind of happens.

Good luck.[/quote]

I was thinking he said plantar fasciaitis, which is microtears, for which they give cortisone.