Commentary on PF
However, for this malady I have found a very convenient method. First get several tennis balls. Several because you will want one at the office, one in the car, one at home. Now anytime you are sitting down roll the ball back and forth under your arch. I am doing this as we speak and do so all the time I am at home on the computer. For most people this would amount to several hours a day of stretching as opposed to 5 mins. You might want to wear clean socks to work though.
In addition to streaming the bottom of the foot it is also helpful to stretch the calves. As for icing I find that a small frozen juice can rolled under the foot after every run to be helpful. You might want to leave your socks on for this one. Blake also mentioned never going barefoot. In that vain I will point out the single most helpful solution to my PF. Full length arch cushion inserts. Put these in every pair of shoes you own (Blake...even your slippers). Do not use Heel cushions as these will aggravate the problem (at least it did in my case).
This problem is often mistaken for heel spurs (and it can lead to them). Finally I should point out that this is not a problem that will go away with a few weeks of attention. I have had mine for nearly 2 years. It does not bother me much anymore but I can tell it is still there. Blake mentioned 10 years for his. Be patient with this....It is going to be around for awhile.
Jay Hodde
Dave says:
"There is also a device available that is worn at night. The contraption is designed to keep the foot stretched while sleeping. A friend of mine is using one of these things and claims not to have the extreme pain with the first steps in the morning. I don't know who makes the device or even what it is called. Maybe someone else on the list can help."
I don't know what it is called or who it is made by because we make our own out of orthopedic casting tape.
The theory is really simple, and the night splint seems to help in a number of cases.
When you sleep, the ligaments and tendons in your feet (actually, anywhere) tend to tighten up. The night splint keeps the PF in a stretched position, and prevents the re-injury that occurs when you first step
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