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#401434 - 07/06/08 03:07 PM plantar fasciitis (painfull feet)
mrlee Offline

Registered: 03/05/07
Posts: 23
Hi all, I train in kickboxing between 3-4 times a week, fo rthe last 9 months or so ive been suffering with bad pains in my heels, the podiartrist diagnosed me with plantar fasciitis, ive had orthotics made to stop my feet rolling inwards slightly, and while this offers some relief i still get bad pains, only way to get rid of it till the next day is icing the bottoms of my feet, taking pain killers.Im a builder by trade so being on my feet all day is pretty much the norm. I obviously dont want to give up my training as me and my wife are going for our black belts in a few months. I was wondering if any other members have had expiriance with plantar fasciitis? Of course i dont expect this to go away over night, i was told about a year is the norm

#401435 - 07/06/08 04:29 PM Re: plantar fasciitis (painfull feet) [Re: mrlee]
Cord Offline

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Sorry to hear about this, but the prognosis in regards to maintaining your current level of kickboxing is not good.

inflamation of the plantar fascia is as treatable as any other form of inflamation, but the cornerstone involves increased amounts of rest, and a decrease in activity that aggrivates the condition.

The problem with kickboxing is that you spend a lot of time on the balls of the feet- whilst the pain you have is in the heels, activities that rely on the ball of the foot actually put a lot of strain on the plantar fascia- weird but true.

You really need to implement a daily regime of stretching your achilles tendons and plantar fascia stretches. You should also have orthotics made for the training shoes you kickbox in, or use heel/foot supports if bare footed. Cut your kickboxing down to 2 times per week (talk with your instructor- they will understand), and ice your heels 10 mins on, 5 mins off, repeatedly for a couple of hours after each class.

increased rest, daily specific stretching, and post exercise ice.

Get it fixed, and then you will be able to go for your blackbelt when 100%. Your other option is to ignore the problem, make it get worse, and be forced to stop training completely while waiting for surgery when the problem gets chronic and you develop a spur.

Its a no brainer really.
Don't let the door hit ya' where the good lord split ya'

#401436 - 07/06/08 05:48 PM Re: plantar fasciitis (painfull feet) [Re: mrlee]
Zach_Zinn Offline

Registered: 12/09/07
Posts: 1031
Loc: Olympia, WA
Yeah orthotics plus some kind of stretching usually does it normally, but it also isn't a problem that goes away quickly, kickboxing or not.

My own personal bias, but if you can find a good clinically trained massage therapist they can help, I usually have my classmates do pin and stretch work on the plantar fascia, toes, and achilles.

I have it pretty bad myself due mostly to ridiculously high arches, between the orthotics and getting regular massage, inlcuding using what I call "balls of pain" to loosen up the fascia, i've kept it under control. Of course I don't do kickboxing so I'm sure I don't beat mine up as bad in that regard.

Anyway good luck, it's a pain in the ass, or the feet in this case, but it's certainly manageable, just make sure you do someting about it now rather than later.

Anyway the "balls of pain" treatment is where you use a softish spiky toy ball and stand on it in different positions to stretch the fascia, it works really well. However I wouldn't go try it without the direction of a therapist of some sort.

Edited by Zach_Zinn (07/06/08 06:01 PM)

#401437 - 07/06/08 10:30 PM Re: plantar fasciitis (painfull feet) [Re: mrlee]
EFRAIN Offline

Registered: 08/14/05
Posts: 194
Loc: Clifton, NJ USA
Hey man, I know exactly how u feel because I also had planta faciitis. I had for abour a year and a half... The only sure way to get better is by resting like hell man, avoid being on ur feet tooo longgg and massage and strech the feet and a muscle called tibialis anterior on the front lateral side of ur leg, basically on the right side or left side depending on which leg(shin) .. It took me 3 months to get over it... sacrifice training time man trust me its worth it cause now i havent gotten any pain since march...

Bow out with respect from a TKD/BAGUA MARTIALIST

#401438 - 07/07/08 02:25 PM Re: plantar fasciitis (painfull feet) [Re: EFRAIN]
mrlee Offline

Registered: 03/05/07
Posts: 23
Hey thansk all for your honest and intelegent replies.

I had some orthotics made about a month and a half ago, which i wear all the time for work, the podiratist 'doctored' the insole of my addidas martial arts shoes for when im training (which i got after noticing i had developed a pain) Normaly after wearing the orthotics for an hour or so most pain goes away.

Like i said my job involves me being on my feet most of the time with heavy boots, being on ladders and roofs, being self employed resting is a rarity im afraid.

Again good advice about the icing and stretching, i use icepacks, frozen peas and also find that 'Cryogel' offers great pain relief.

As for stretching the podiratrist gave me a few excercises to stretch my calfs, of course we do them in training most times, and i do daily ones aswell.

Id be interested if anyone has any ideas for specific excersises or stretches for the calf muscles & plantar Fasciitis.

Thanks again all!!

#401439 - 07/07/08 03:49 PM Re: plantar fasciitis (painfull feet) [Re: mrlee]
wiggy Offline

Registered: 10/14/05
Posts: 123
Loc: Massachusetts
Quick questions: Did you have x-rays taken? If so, were there any indication of heel spurs? Also, where exactly is the pain? At the bottom of the heel or in the center of the bottom of the foot?
"There is no right or wrong way, just a better way"... Soke Robert Murphy

#401440 - 07/08/08 03:00 AM Re: plantar fasciitis (painfull feet) [Re: wiggy]
mrlee Offline

Registered: 03/05/07
Posts: 23
Hey Wiggy, No xrays (so far) The pain as best as I can describe it runs along the bottom of my feet from heels to the instep, typical of plantar fasciitis I think. On the left foot there is a point that I can press on the inside of the heel, I can feel this most during side splits.The pain would be best described as the bone being banged by something hard, only feel this wehn its had pressure on. This did make me think it was a spur but I think it would be in the wrong place.

What ill try and do is find a pic on the net of some feet and try and mark the points on better than i can describe

#401441 - 07/08/08 03:19 AM Re: plantar fasciitis (painfull feet) [Re: mrlee]
mrlee Offline

Registered: 03/05/07
Posts: 23
ok, sorry about this pic only did it quickly, and these arent my feet. The area in red, roughly, shows point of pain.
Thanks again

#401442 - 07/08/08 01:51 PM Re: plantar fasciitis (painfull feet) [Re: mrlee]
wiggy Offline

Registered: 10/14/05
Posts: 123
Loc: Massachusetts
Mr. Lee,
Below see some links of stretches I found to be useful for plantar fasciitis. Your drawing shows exactly what plantar fasciitis pain is with the exception of the inner heel pain. I would suspect you also have a bone spur off the inside heel causing that pain. But no matter, the stretching is the same provided you are no worse as a result.

The most effective stretch I've found is here (note you can cross your legs to do this):

This is another type of stretch that can also be done with a frozen soup can or a golf ball:

Finally, here are some exercises that are basic but good ones. Just avoid the toe raise exercises:

Good luck!
"There is no right or wrong way, just a better way"... Soke Robert Murphy

#401443 - 07/08/08 04:23 PM Re: plantar fasciitis (painfull feet) [Re: wiggy]
mrlee Offline

Registered: 03/05/07
Posts: 23
Hey wiggy, thanks for the reply and the links, very helpful indeed
Well I did go training tonight but ive done plenty of calf stretches and iced in the morning, before and after training an d I noticed a masssive improvement today, im going to try the frozen can next rather than a bag of peas
Thanks again

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