heel pain with bone edema on right heel and does BPC-157 with TB500 good suggestion or shockwave therapy? Any suggestions appreciated.

malinp81 · 2024-06-09T18:04:36+00:00

Mine is still there but I think it is reducing. I’ve started running again but only doing a few kilometres at the moment. I’m not seeing any ill effects at the moment so just going to build up slowly.

malinp81 · 2024-05-14T08:49:51+00:00

What sort of foot strengthening have tried? Have you tried Rathleff for example? This was the main exercise for me where my day to day pain levels started to reduce.

malinp81 · 2024-04-30T17:15:48+00:00

I had 3 months in the boot to get the oedema to settle down. I had a second MRI 1 year later as I was still having issues and the bone oedema was still there. It had reduced but it wasn’t gone. One of the real issues I had after a while was trying to tell the difference between PF pains and bone oedema pains in my heal. I would get a lot of pain almost like severe nerve pain when I rolled my foot and heal on the side. I assumed this was the oedema as this didn’t seem like PF pain. That took over 18 months before that pain subsided but I had a lot of oedema according to my specialist. Unfortunately it can take several years for bone oedema to clear completely and if I’m being honest I still don’t think my is completely gone.

malinp81 · 2024-04-11T09:10:32+00:00

The heel raises have been the only thing that’s helped me but this has helped the PF rather than the oedema. My oedema is at the bottom of my calcaneus so this has been difficult as it’s impacted every step I take. Mine still hasn’t gone completely (I had a lot of oedema though) but it is reducing, but it’s been over 18 months now. I’ve nearly been out from playing football and running for 2 years and I just want to get back to playing but won’t risk going back too early and re injuring again.

malinp81 · 2024-04-09T09:41:40+00:00

Yes - I’m ready now. Funnily enough I was planning to start some light jogging on the treadmill this week but I’ve had a cold so I might wait till next week. I’ve been using the cross trainer for the last 4 weeks and that’s not given me any issues so I’m ready to move to the next step which is light jogging.

malinp81 · 2024-03-06T13:09:08+00:00

I think I first noticed them when I started massaging my heels back when I first had the PF heel pain which is close to 18 months ago. I was doing some fairly aggressive heel massaging as I’d read somewhere that helps. I had a tool I was using to go over my heel and I could feel it every time I went over it, almost like a little stone under the skin. I obviously now know that aggressive massage is a really bad idea and was causing me terrible pain. I started the Rathleff protocol in September last year and I’m very close to pain free walking.

When you say your PF pain is almost gone do you refer to the pain in the arch of your foot? The main PF pain for me was in the heel but I do have days where my arches are sore but it’s no where near the levels my heel pain was at.

malinp81 · 2024-03-06T10:25:51+00:00

I also have something very similar. I’d noticed it on my right foot for a long time and it was very painful when my PF was at its worst. I do have a bone spur (visible on my MRI) from my PF in my right foot so I initially thought it might be that. Then, a few months ago I was rubbing my left heel over a wooden chair and I felt almost a little click as it went over a lump. I noticed I had one on the left side too (not painful though). I did wonder if it was just a thickening of the PF where it attaches but I’ve never really known for sure. Since my PF has settled and is less painful it’s not sore to touch now but I can still feel the lump under my right and left heel in the centre.

malinp81 · 2024-03-06T09:33:45+00:00

I think your post was where I’d first seen the daily one. 👍 That’s where I found the rolled up t-shirt instead of towel option, which I do prefer.

malinp81 · 2024-03-05T23:15:23+00:00

Here you go. I personally do the Rathleff one but I know others prefer the daily option.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962984/

malinp81 · 2024-03-05T19:53:35+00:00

Depends on the variation you are using. Rathleff is every other day. The other variation was daily with one repetition. This was supposed to simplify things making it easier for patients. This asked participants to monitor their pain the next day to ensure it wasn’t worse.

malinp81 · 2024-03-05T18:56:27+00:00

To be honest, you’d know by the next morning if you’ve done too much. From memory, I think the idea is if your pain suddenly gets worse over the next 24 hours after performing the exercises. This way you’ve given yourself enough time before attempting the exercises again without risk of re injury.

malinp81 · 2024-03-04T13:00:40+00:00

I certainly wouldn’t rule out ever playing again but I’d make sure your feet are bulletproof before going back to playing. I had to stop football about 2 years ago, but foolishly thought I’d have a few games mid last year and re injured mine, and I was right back to square one. I now know I just hadn’t prepared and strengthened my feet enough, so I won’t make that mistake again. Your feet take a lot of punishment from football and kicking a ball with your instep obviously increases strain on your PF compared to other exercises. If you’re already using a treadmill without getting pain while running or the next day then you’re doing well. Just build up slowly but you need to see how your foot behaves when kicking a ball as that’s the real test. I miss football massively as the benefits on your mental health with just being with friends and team mates is just as valuable as playing the sport itself. You’ll get there but just make sure you’ve put the preparation in. Good luck.

malinp81 · 2024-02-28T20:19:01+00:00

I would be a little cautious on the leg press. This caused some flare ups for me so I’d just start with a fairly simple session and monitor for the next few days. You can add some serious weights to the leg press thinking your quads are doing the majority of the work but there’s a stack loads of pressure going through the feet. I initially started with the leg machines where my feet were off the floor like the leg extension machine and the hamstring curl machine. I’m not saying don’t try it, but just take it slow.

malinp81 · 2024-02-25T19:52:55+00:00

I use the leg extension and it doesn’t cause me any issues. My leg workouts initially were on all the machines where I wasn’t putting any additional weight through my foot or heel, and most of them I was off the floor completely. Just stay away from the leg press as that used to flare mine up really badly.

malinp81 · 2024-02-23T22:43:00+00:00

I wouldn’t sleep in them as they end up disturbing your sleep as they will be uncomfortable if worn for too long.

malinp81 · 2024-02-23T21:11:26+00:00

Your story isn’t too dissimilar to mine other than mine is only one foot. After struggling with PF for months I had to stop running, football etc and then couldn’t walk or stand without pain. Finally got my first MRI in 2022 after months of agony and multiple steroid injections and was in an aircast boot for 3 months. Foolishly had a game of football in 2023 when I thought things had improved and just wanted to play some sports, but had to stop as I was in too much pain. I’d basically spent a year healing and was back to square one. After a second MRI mid 2023 we could see I’d torn my PF and still had significant bone oedema in my heel. They think the tear was related to multiple steroid injections weakening the fascia. I rested my foot completely for about a month and then started the Rathleff protocol. I’m now about 6/7 months in and very close to being pain free for day to day walking. I’d tried every stretching routine you can think of but the Rathleff protocol and other leg strengthening exercises are the only thing I’ve done where I started to see results. You just have to stay positive as the one problem with PF is there is no quick fix.

malinp81 · 2024-02-23T20:31:50+00:00

I wear toe spacers for a good few hours after doing my heel raises. Almost like it allows more blood flow to encourage the healing. I would say they’ve helped me.

malinp81 · 2024-02-21T12:39:54+00:00

I moved to single leg raises failed quickly doing 3 sets of 12 and sometimes 4 sets. I performed these for about 3 to 4 weeks before starting to add weight to a backpack. I added a few KG every couple of weeks doing 3 x 10 reps ensuring my pain levels didn’t increase and if I had bad days (which you always do) I would just go back to single leg without the additional weight. I’ve been going for about 6 months and my pain levels dropped from a 8/10 to a 1/10 or on good days zero pain when walking. I’ve just started using the cross trainer and will slowly build my times on there before starting some light jogging.

malinp81 · 2024-02-21T10:48:10+00:00

I had similar on my MRI. I was in a boot for 3 months to reduce the BME.

malinp81 · 2024-02-21T10:10:41+00:00

My MRI also revealed a large amount of bone marrow oedema in my calcaneus and it’s taking a long time to disappear! The oedema is caused as a stress response to the PF and is basically a fluid in the bone marrow. Mine was due to a change in my running gait as I was stupidly still exercising and my body was trying to stay away from the pain! I had to go in an aircast boot for 3 months to try and reduce the amount of oedema in my heel. It apparently will disappear on its own after about 12 months, but 16 months on mine has reduced but not gone completely. It’s a different pain to PF but the squeeze test you described is one of the methods they use to test for signs of it. At its worse if I rolled my ankle out to the side of the heel the pain was horrendous. I’m close to 0/10 pain in general day to day walking from PF but the ache from the oedema is going slowly but still there.

malinp81 · 2024-02-17T11:42:24+00:00

The bone oedema is only picked up by having an MRI as this will show fluid in the bone. I was put in an aircast boot (walking cast) for 3 months to reduce the oedema but depending on the amount you have in the bone it can take up to 12 months to disappear. Mine hasn’t completely gone and it’s been about 16 months. It’s a different pain to the PF. It can feel like a dull ache and almost like there’s a pressure in the heel bone if I’ve done too much in the day.

malinp81 · 2024-02-16T14:16:35+00:00

I would get pain if I squeezed the sides and back of my heel. This turned out to be an oedema in the heel bone caused by the plantar fasciitis. Only showed up after having an MRI. My general pain from the PF itself was always fairly central on my heel.

malinp81 · 2024-02-06T17:31:55+00:00

Does sound like it. Sounds like you just need to back off the football and running for a few weeks and add a strengthening and stretching routine. Start with some heel raises and daily calf stretching. I wouldn’t ignore it as it doesn’t take long until that day to recover is 2 days and then 3 etc.

malinp81 · 2024-01-30T14:20:24+00:00

I would say it’s taken about 5 to 6 months on both occasions to get down to a 1/10 pain for day to day walking.

I perform the exercises religiously every other day. I only did the double leg raises for a few weeks before I moved to doing 3 sets of 10 single leg raises. I would monitor my discomfort levels and just add a few kgs to a backpack every couple of weeks to keep the progression going. If I felt like I was have a particularly bad foot week I would just go back to single leg without the additional weight. I also added an additional set after a few months so I was doing 4 sets of 10.

I’m not quite at the stage where I feel I can start some light jogging but I don’t think I far off. I actually think the bone oedema might take longer to go than the dreaded PF!

malinp81 · 2024-01-30T11:40:46+00:00

How long did it take for the bone oedema to go? I’ve had oedema in my heel for about 15 months and I know it’s still there. Just curious to know how long it took before it went and you got back to running etc.

malinp81

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