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Football Officiating => General Discussion => Topic started by: HLinNC on March 13, 2015, 10:07:59 AM
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I know we occasionally have discussions here on these topics and lots of remedies and devices we use to treat it. I dealt with fasciitis for quite a while, changing shoes, using off the shelf inserts, to now having my 2nd pair of custom orthotics. Over time the bottoms of my feet stopped feeling like somebody had beat on them with a bat to just a couple of nagging, red bumps on either side of the top of the heel bone after running or working a game. I ice and take naproxen and move on.
Last week my right ankle "blew up"- swelling, extreme pain in an arc from one ankle bone to the other where the foot meets the lower shin. I assumed it was an aggrevation from running outside on pavement for the first time this winter along with some serious standing and walking from attending my alma mater's tournament last weekend. Urgent care ruled out gout and determined it was a sprain. I wasn't sure because I've had sprains and this one isn't acting quite like the others. I had not twisted, rolled, or wobbled it so I couldn't figure out how I would have sprained it.
I go see my foot doc this morning. He gets some x-Rays and calls me back to look at them. He points out an area on my ankle which appears to him and his partner to be an old fracture that didn't heal properly. ("Hmm, don't recall ever breaking it, must have been that last sprain?") He shows me areas of arthritis ("Yup, knew that, thanks"). Then he goes to my heel and says "take a look at this spur".
"Holy $hizznizzle Doc, that is a #%^*+€¥ wicked looking piece of hook right there". It was one nasty looking spur. I am surprised it hasn't sprouted out of my skin and the back of my shoe.
I go back next week for a check up.
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I have them too, short of very tough (rehab wise) surgery, nothing to do but rest it. I started doing stretches I found after a google search and do them every day and before every game. Really has helped tremendously. My podiatrist says to avoid surgery unless the pain is unbearable. Google that surgery and you'll find a graphic video.
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After I was fed up with having them, I went to an Ortho. Now you figure an Ortho will want to do surgery and/or meds.
I was surprised when, after he looked at the flexibility in my ankle/hamstring, he said all I need was to stretch.
In essence the regime was:
(with good sneakers on) while holding on to something so you do not fall, stand on a cinder block (or step) like you see the platform divers do - just hang off the balls of your feet and let your ankles hang for 1min, take a 1min rest, and repeat 3x.
Now you arent going to be able to hang for the wole 1min to begin with. That's OK, you'll build up to that.
Do this every single day.
I haven't had a problem since.
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That method worked for me too (sports massage initially to help the muscles get going)
If you can't find a suitable step/block it also works if you put the ball of your foot a little up a wall or surface in front of you and push your heal towards the ground (not so far up that your heal wouldn't reach the floor to give you an idea of height, sort of 45 degree angle with your foot)
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I am a believer. Bought some over the counter orthotic for $15 and did the 3 different stretches. No more problems
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Here are videos of the stretches I have been doing for the past year or so. Very effective in my case.\
https://www.youtube.com/watch?v=wSXIr93ESrE
https://www.youtube.com/watch?v=fRGnTR8L8h0
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Here are videos of the stretches I have been doing for the past year or so. Very effective in my case.\
https://www.youtube.com/watch?v=wSXIr93ESrE
https://www.youtube.com/watch?v=fRGnTR8L8h0
Stretching your hamstrings every day will cure your fasciitis. Guaranteed!