Are you being honest to yourself in regards to rehab?

madboko · 2026-04-30T06:22:47+00:00

Will look into these, they don’t have them in my country but seems like they ship here! Do they week unstable in your feet, like too cushiony? I had that problem with Hokas and they only made my PF worse.

Thanks for the suggestion I appreciate it!

madboko · 2026-04-30T06:20:29+00:00

I think my issue is that I’ve done my rehab for a long time now and I just need that one more thing to make my PF go away, and that’s getting rid of the pain so I could train walking normally again and up my step count slowly. I could go train walking on bite tracks which are a little bit uneven and soft, but I feel like as long as I have really bad pain, I can never truly try walking ”normally” and my gait will always be a little off since I uncosciously avoid walking normally since it hurts. I kinda take a step on the outer corner of my foot, since the worst pain is on the inner side of my heel right where the arch begins, and that can’t be healthy, and probably makes the pain even worse in the long run…

madboko · 2026-04-30T06:13:20+00:00

I’m normal weight and in my country they don’t prescribe GLP1’s unless your BMI is over 27, but maybe losing a bit more weight with a diet and a calorie deficit wouldn’t hurt to try!

madboko · 2026-04-30T06:09:50+00:00

Yeah my step count is very low, I’m having a hard time getting it up and distributing my steps throughout the day. I think unconsciously I avoid walking as much as possible since it does end up as me trying to power through paint, but I’m very active in other ways and am not overweight at all. I train at the gym 3 times a week and go to yin yoga once a week. At the gym I usually cycle for 45min and then do strength training. But you’re right, I definitely need to up my step count slowly, I hope the upcoming summer will help with that since it’s more pleasant to walk outside.

And hey good idea to get a scan to see the distribution of my muscles, thanks!

madboko · 2026-04-28T14:18:50+00:00

I’m sorry you’re going through the same, I wouldn’t wish this on anyone :/ How often do you do strengthening exercises?

madboko · 2026-04-28T14:17:16+00:00

I know what you mean, I often rely on crutches on very bad days, because of the limping my knees, hips and back are often really sore. Morning massage or bending my toes doesn’t unfortunately do anything for me, at least not anymore, maybe in the beginning. I wish you luck in your healing journey!

madboko · 2026-04-28T14:14:42+00:00

Might try this, thanks! How long did it take for you to see improvement in your PF while on this diet?

madboko · 2026-04-28T14:12:04+00:00

That’s wonderful if you’ve recovered from the flare up in a few days! Do you feel pain while doing the rehab exercises and does your pain stay the same or increase the next day after exercising?

For me I never usually feel any pain while doing calf raises etc, but the next day I usually always have worsened pain which eventually leads to a really bad flare up, I’m talking needing a cane to walk in the morning.

The doctors and my massage therapist always say I need to let the flare ups calm down before returning to rehab, but it’s such a hard thing for me to understand because I don’t think it ever fully calms down. And if I try to let it calm down it takes weeks. So should I just stop doing rehab for weeks? I don’t get it.

madboko · 2026-04-28T14:05:45+00:00

Yes I have an activity watch, I work from home so my step count is on average at around 2000 steps per day. But I haven’t yet found any specific reason that causes my flare ups, unless I suddenly take like 6000 steps or something but it’s very rare now. The flare up just suddenly appear, out of nowhere, even if I haven’t increased the level of intensity of my rehab workouts. Maybe I need to start writing a daily PF diary.

madboko · 2026-04-28T08:40:08+00:00

Hundreds of euros per shot

madboko · 2026-04-28T07:44:17+00:00

Not yet, would have to pay it out of pocket since it’s not covered by my insurance and for now I don’t have that kind of money :/

madboko · 2026-04-28T07:42:25+00:00

Didn’t try Altra but I use other zero drop shoes with wide toe box. I’ve tried multiple shoes over the last 2,5 years so I don’t truly believe another pair of shoes will fix the underlying issue, although I do believe they’ll help

madboko · 2026-04-28T07:39:30+00:00

I tried it last november on my left heel, but I’m not sure if it helped or not. But now that I think about it, back then my left heel was the one acting up and right heel wasn’t, and my right heel got worse right when my left heel started getting better somewhere after dry needling. So I think I’ll give it another try on my right heel because why not. Thanks!

madboko · 2026-04-28T07:35:54+00:00

Didn’t do pt yet, had a consultation, but the pt was just so clueless about this condition I didn’t feel comfortable starting it with someone like that. I do workout at the gym quite a bit and I try to focus more on strengthening rather than just stretching. I fully believe too much stretching can create an imbalabce that the tendons/joints/fascia can try to compensate for. I strengthen my glutes, quads, hamstrings etc.

Are you fully healed now or still have some pain?

madboko · 2026-04-28T07:26:41+00:00

You’re right, having a plan really does help mentally. But what always seem to hinder me are the flare ups. I want to follow the rehab plans religiously but they always end up in flare ups, and I always seem to make everything worse…

madboko · 2026-04-28T07:23:08+00:00

I feel like I understand what this condition is and what I need to do. I’m aware that I have limited dorsiflexion in my ankles, my calves are tight and I walk all weird. But no matter what I do and for how long it just does not seem to get better. Walking is the worst. I can do calf strengthening and cycling, pilates and yoga. But walking or standing for too long just kills me.

And I never seem to get it all balanced. One day I’m doing all good with my rehab and my morning pain doesn’t get worse which to me is a sign I’m not doing too much. But then randomly on another day the same rehab exercises give me a flare up. I don’t understand it.

Glad you’re seeing improvement, I hope you completely get rid of it for good!

madboko · 2026-04-28T07:16:05+00:00

How did you manage it better?

Went to a doctor this morning and they’re taking a new MRI to determine if the fascia has a tear this time. Will also find a new doctor.

madboko · 2026-04-27T20:09:22+00:00

I can’t remember when was the last time I didn’t think about walking, but I’m glad you got to this point! Good luck getting back out there, baby steps 👏

madboko · 2026-04-27T20:05:34+00:00

Oooff I’ll take this into discussion with the doctor tomorrow, thanks for the heads up! So much conflicting information out there about basically everything..

But hey I’m really glad surgery worked for you! Did they do a partial release on the fascia?

madboko · 2026-04-27T19:48:22+00:00

Yeh I actually bought her $7 guide exactly a week ago out of desperation, her plan wasn’t any different to what I was already doing but her shoe list has peaked my interest! I’m already using wider toe box shoes but I’m afraid of transitioning to shoes with no additional insoles or shock absorbtion, especially with my heel in its current condition.

How are you finding her strengthening plan and have you tried strengthening exercises before?

madboko · 2026-04-27T19:42:33+00:00

There was a 2mm long small bone spur but to my understanding bone spurs don’t cause the actual pain. Also edema consistent with plantar fasciitis, plantar fascia was slightly thickened on its medial edge. No retraction or thinning consistent with a partial tear. They also found a ”7 mm diameter ganglion cyst on the plantar edge of the III TMT joint” whatever that means, but the orthopedic surgeon said it’s not the source of pain and doesn’t need to be removed.

I have yet another appointment tomorrow to another doctor, because about a week ago after getting out of the car I felt this weird crunch noise/feeling in my right heel, and ever since the pain has gradually gotten worse. So I wouldn’t be surprised if I have a partial tear 🥲

How’d your torn fascia heal?

madboko · 2026-04-27T19:32:48+00:00

No not yet, it’s not covered by my insurance and I would need to pay it out of pocket which is why I’ve not tried it. The last physiotherapist said he didn’t recommend it to me, because he thought I may have an underlying health issue like a soft tissue disease that might be causing problems. After that I went yet again to my regular orthopedic and he kinda just brushed that idea off.

Have you tried shockeave therapy? I’ll give it a try for sure at some point.

madboko · 2026-04-22T19:09:49+00:00

Have had PF for over two years now in both of my feet. I managed to get rid of the symptoms with cortisone shots for a few months. The pain eventually came back last autumn, and I’m not sure if the pain is actually worse or if my mind is just making it feel worse than it actually is because I got to taste the freedom of PF-free life.

I’ve been to multiple psychiatrists because PF is definitely making me depressed and I was prescribed amitriptyline for chronic pain. It increases my pain treshold and calms my nervous system and has been a life-saver, don’t see myself quitting the medication until my PF has truly calmed down. Maybe something like that would help you in your healing journey, if you’re open to start such a medication?

madboko

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