How to Live With & Prevent Plantar Fasciitis

How to Live with & Prevent Plantar Fasciitis-
Plantar Fasciitis is something that plagues many hikers. As a fellow hiker who has been battling this horribly painful thing, I wanted to make a video on how I have cured my plantar fasciitis and how I maintain my many miles of hiking without re-injuring my foot.
Things mentioned:
-Magical Chiropractor in Eugene who practices Active Release Technique Dr. Anthony Cutting at Active Chiropractic activechiroprac...
-Gaiam deep tissue massage foam roller amzn.to/2r0cfi5
-Foot massage balls amzn.to/2r08KrM
-Frozen water bottle
-Custom orthotics made by Eric at Track City Orthotics www.runnerspace...
Here is a GREAT video resource to learn more about Plantar Fasciitis: • Plantar Fasciitis or F...
For more fun Oregon hiking stuff, check out my website: www.hikeoregon.net
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[@AColoHi]

Funny this video did not show up till tonight. Well done with so much detail. Another woman with the same problem rolls the bottom of her foot with trekking poles during a long break, as per her video. Happy you have it under control so you don't have to stop your videos. Turning 30, OH My, wish I could go back to 30. Some consider 30 the end of youth and the beginning of middle age. Hope your hubby does something special for the mile stone!!! Got to see both cats this time,cool. The woodland tatoo on your arm is generic or a certain place?

[@HikeOregon]

+A Colo. Hi! The tattoo is of the Three Sisters. I couldn't be more excited about turning 30. I will be going on a big hike that day and the next day I am having a big party because for the first time in my life I actually have a lot of friends to invite to a party 😃👍🏼. And yes, there is basically a cat in every one of my non-hiking videos. Lol.

[@AColoHi]

Great, party on!!! Happy early Birthday and May More Too!!!

[@volfjurgen8910]

You didn’t stretch just roll and ice ?

[@Boodieman72]

There are inserts that go in your shoe, which I use. There are also ways to use athletic tape to help as well. I have shared these methods with you on Facebook. The inserts I use prevent plantar fasciitis, at least for me. I wonder if having a pack on is putting more downward pressure on your arch.

[@HikeOregon]

Yep, in the video I talk about my custom orthotics.

[@Boodieman72]

Have you ever tried taping you feet before hiking?

[@HikeOregon]

Yep I've tried KT tape. It works well. There are many taping techniques that one can use.

[@Boodieman72]

If it was me, I'd be trying everything affordable.

[@HikeOregon]

A lot of those things like KT tape and cortisone shots are just bandaids for the actual problem. My goal was to figure out what the actual problem was and fix THAT.

[@mudhens4ever]

I hiked for eight years and then, in 1986, wham. Plantar fasciitis hit. It started in my heel, then progressed to the middle of my foot. Orthotics eventually helped. They worked, and were always made for my feet. (Expensive but effective.) Now, 33 years later, I continue to wear orthotics all the time. I rarely walk without them. Good health to you.

[@geedelcid3044]

I have that, the dr put a cast on my foot, worst thing ever!

[@HikeOregon]

You probably fully tore it! Yikes! I'm sorry! Go see a chiropractor! I haven't had any issues with PF since the chiropractor fixed it a year and a half ago :).

[@thetrailhunter4469]

Going through the healing process of PF now and this has really helped a lot. Thanks so much.

[@HikeOregon]

I wish speedy healing for you!!

[@GrandeurNature]

Thank you very much for the shares!!!!!

[@pgreenx]

I think stretching can be evil toward PF if its advanced enough....I was in the same position and stopped stretching and it got better

[@HikeOregon]

Totally. I was so pissed at the foot doctor for telling me to stretch soooo much!

[@bitcoinbuyscar7875]

I'm not playing tennis anymore, however I consider myself healed from plantar fasciitis and the way to do it is pretty much what she is saying. Stretch calves and hamstrings, however instead of orthopedics, I would do the opposite and buy barefoot running shoes that mimic barefoot walking; the shoe elevation (higher heal than toe) causes the tight calves. To get to the point where you can walk barefoot and wear barefoot type shoes you may need to massage, scrape and roll out your feet bottoms

[@HikeOregon]

Yes zero drop trail running shoes changed my hiking game. They are so comfy!!!

[@timmyl8344]

Very helpful video. Had a good bout of PF several years ago that stuck around for way too many months, and now it's back. I've become rather sedentary, but just started PT, I know everything is connected, so it is definitely about full body stretching. Hammies/Glutes/Hips/Calves!!!! Also have some peroneal issues, so the foam roller on the hip and IT band is great for it.

[@HikeOregon]

Glad to hear you’re getting it under control! 👍🏼👍🏼 you’ll be back on the trail in no time.

[@timjohnson8820]

foam rolling my calves has done wonders to relieve my achilles pain

[@HikeOregon]

Foam rolling is great!!

[@frithkin]

Thank you for sharing your experiences with us . And thank you very much also for sharing your foam roller techniques too . Personally , I have been dealing with foot pain for a year or so . It happened just before the pandemic and lockdowns happened for us here where we were advised to not go to see doctors etc . Anyhow thank you for sharing and I liked the walk on cameo of your cat . Take care and stay safe .👍🖖

[@HikeOregon]

I hope you get your foot pain under control💗 best of luck.

[@frithkin]

@@HikeOregon thank you very much . Happy trails to you 👍🖖❤️

[@equatcee2054]

Great video on a common foot problem. I buying a foam roller tomorrow. Keep on tracking.

[@HikeOregon]

I'm so glad to hear that this was helpful!

[@scottbecker3485]

I am not (yet) troubled by plantar fasciitis, but the experience you are so openheartedly sharing here is sure to be of value to many, and also alerted me to the issue so I can be aware of the "warning signs" and possible ways of alleviating it before it gets worse. You wisely also advocate stretching, and I'd toss in (slow, deep) yoga as a great way of achieving stretches you might never have dreamed of. ;-) I'm a lot older than you and was long plagued with lower-back issues, as well as constant neck/shoulder tension. Yoga helped clear that up while at the same time creating a whole new "body awareness" and also promoting what I'll call inner growth. Anybody doing sports involving repetitive motions (like hiking or weight training) is well advised to explore yoga as a way of balancing all that out. Anyhow, thanks for your sharing here. The foam roll looks like a winner for my hamstrings and gluts. Will definitely give it a try.

[@HikeOregon]

Yes, yoga is fantastic!!!! I absolutely LOVE yoga and you're right, it is definitely helpful for those who exercise a lot and do weight training, HIT workouts and those who hike a ton. It also staves off that pesky anxiety and depression that likes to creep into so many people's lives.

[@scottbecker3485]

Glad you, too, have discovered the joys of yoga! :-)

[@rogerlamb536]

I hate you have to go thru this because I've heard it's painful. When I overnight hike and camp I take a tennis ball with me and it helps at camp to loosen tight muscle's. Have you ever used a tenza unit? Hey if you get time check out our latest video of the You Tube meet, their is some funny parts in this video.

[@HikeOregon]

Yes, they use a Tens unit on me at the chiropractor's office :) I love that thing and am considering buying one for myself.

[@rogerlamb536]

You can get them on line and they are so nice, we got one and we love it.

[@HikeOregon]

I just looked online this morning and they're not as expensive as I thought they were gonna be. YAY that made me excited. This could be an excellent birthday present. I will put it on my list.

[@rogerlamb536]

Happy early Birthday to you! Happy Birthday to you! H A P P Y B I R T H D AY !!!!!!!!!!!!!!!!!!!

[@HikeOregon]

Thank you! It's in the 3rd week of June, but I'm already gearing up for it since it's the big 30!

[@WoodsTrekkinAdventures]

Thanks! Good info.

[@HikeOregon]

+WoodsTrekkin' Adventures you're welcome, thanks for watching!!

[@brittweir8844]

How’s your PF DOING ❤Thanks

[@HikeOregon]

I haven’t had PF issues since it got resolved in 2016.

[@brittweir8844]

@@HikeOregon Awesome,👏 thank you for responding, I broke out my foam roller this morning🙏, I’ve had PF for about 50 days now ,I have been foam rolling on and off as an avid cyclist. However, I was starting to lose faith and I hadn’t foam rolled for a couple days. After watching your video, you reinspired me ❤️‍🩹Thank you for the inspiration..💪

[@patcomly9886]

Ice causes vasoconstriction which decreases blood flow which can help decrease inflammation. Good suggestions and good form as far as it went, but I wish you had demonstrated foam rolling of soleus muscle and feet. Also, I was looking for a video that demonstrates self- massage of calf by using your own opposing own knee to make small circles (in a hands and knees position on the floor). You might also add foam rolling of lower leg while crossing the ankles. FYI--I take a foam rolling class at the gym with a foam roller that is 2-3 times longer than the one in the video which makes it possible to foam roll both legs simultaneously for some of the movements. Thank you for this well-done video.

[@HikeOregon]

I have a roller that is longer too but it’s not spikey. I really enjoy the spikes.

[@barbaracampins6413]

Thank you so much for the tips. I have had PF for 5 months now. I have tried physical therapists and these have not helped. I also tried stretching and it makes it worst. I do have custom orthotics but they hurt my feet a lot. When you first tried your custom orthotics did the soles of your feet hurt? I am going on 3 weeks with them and can't get used to them. Thank you kindly.

[@HikeOregon]

No, custom orthotics should not hurt your feet at all! It should feel like you’re walking on a cloud!! Have you gone to a chiropractor who specializes in active release technique?

[@bobc4906]

I found this video easier to watch at at least 1.5 speed. Thanks interesting video. I really wouldn't roll your lower back the way you do, you are likely to damage yourself. There are special rollers that look like a figure of eight or a dumbbell for rolling your back.

[@HikeOregon]

Yea this was before I knew how to edit so it’s a bit slow. My current videos are way shorter and more concise.

[@bobc4906]

@@HikeOregon nevertheless it was interesting and I learnt something. Thanks

[@HikeOregon]

That’s great! Thanks so much for watching!

[@Orlando2001]

You say your pain started under the front ball section of your foot. This how my pain started about four years ago. First time I have come across someone with similar symptom to me. I had x-rays, examined by an NHS orthopedic surgeon and was told I had Freibergs disease, affects the joint around the metatarsal area, just really arthritis ! Told that there was nothing they could do, apart from taking anti inflammatory gels and tablets. It was permanent I was told. Had the ball of foot pain for about two years. What happened to me later around a year ago was the pain moved completely away from the ball area, but to move right under my heel. I have a feeling I have been misdiagnosed originally. Went back to my doctor with the heel pain last year who said it shows pf. Trying stretches for months, but just getting no improvement. Just told by doc that it will take many months to clear up if pf.

[@HikeOregon]

Don’t overstretch! That’s what I did and ended up partially tearing my PF. Try your best not to walk on it for about 6 weeks and then slowly increase. Custom orthotics and going to the chiropractor twice a week for a few months to get my hips straightened back out is ultimately what got rid of it for me after helping the tear.

[@Orlando2001]

@@HikeOregon I have just started using a foam roller this last week,to stretch around leg muscles, feeling that nice pain, lol. Been doing the foot stretches for a few months and like you say, think I'm just aggravating it. Resting it looks like a good option. Will be difficult because of my job, but looks like I might have to take this route.

[@boddyxpolitic]

Camel toe at 19.20!.... your welcome guys!

[@HikeOregon]

Hahaha :D I'm pretty sure all girls get camel toe when they wear really tight pants like leggings or yoga pants.

[@fishinjoe8844]

boddyxpolitic grow up loser

[@Tryinnosaurus_Rex]

Pretty sure that’s the seam of her pants you creep