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Rolfing Away Plantar Fasciitis & Heel Spurs

5/16/2014

20 Comments

 
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Holding Avie no longer hurts, thanks to Rolfing treatments for my plantar fasciitis and heel spur.
     Twenty years ago, my fifth grade teacher (alias Mr. Hartmore) introduced me to running. Call it my first love -- one can even say it was love at first sight, or, in this case, love at first step. Mr. Hartmore led me and my classmates on the first run of my life in preparation for the fifth grade track meet. It took place on a trail in the woods behind my elementary school. I would go on to win five first place trophies and one second place ribbon at the meet against three different schools. I found a passion. I put my heart into it. I excelled. And, boy, was I enamored!   
    Who would have thought such a simple activity could bring so much joy to an 11 year old? I had obviously run before in games of tag and hide and seek, but never before did I run for the mere pleasure of the constant, steady, flowing rhythm that it provided. I loved running so much that I began training for that fifth grade track meet by doing laps up and down, back and forth, on the dirt road in front of my dad's house. During this time, I told my dad I would no longer drink soda, because Mr. Hartmore, an avid runner himself, said it interfered with optimal running performance. He nodded and said OK. My dad was always one to support something for the sake of athleticism.   
     There you have it: I have been running for more than half my life - about 2/3 of it, if my math is correct. Naturally, when I became pregnant, I continued running. In fact, I ran 27 miles in a trail race and finished first female in my heat in a 7.5-mile obstacle mud run in below freezing temperatures during my first month of pregnancy. I maintained 30 to 40 miles per week during this first month. 
     Quickly, though, my speed took a nosedive. My typical 8:30 minute-per-mile pace during a four-mile 5:30 a.m. jog plundered by the second trimester (fourth, fifth, and sixth months) to a 13-minute-per-mile pace during a two-mile jog in the afternoon, because waking up with calf cramps halted any desire to lace up my running shoes pre-dawn. Maintaining my typical 7:22-minute-per-mile 5K race pace? Ha! Impossible! I was barley eking out seven miles per week. By my seventh month of pregnancy (third trimester) I quit running altogether, with only one month left til my baby would be born (he arrived one month early).     
    Despite only gaining 22 pounds throughout pregnancy and measuring just 36 inches around my belly, aches and pains prevailed during my ever-slowing jogs. I had to stretch for 30 minutes post-run to alleviate aggravated hips, knees, quads, calves and, most of all, feet. Piriformis syndrome crept in, and regardless of the drastic increase in pace and decrease in mileage and daily yoga, plantar fasciitis and a heel spur in the right foot emerged and still plagues me. 
     My typical running injury prevention and cures of rest, ice, elevation, ace bandages, acupuncture, deep tissue massage and yoga have not been enough to combat this injury. Thus, the purpose of this post is three-fold: one, to help plantar fasciitis and heel spur sufferers who cannot find relief in simple calf stretches, golf ball rolling, or the RICE formula ; two, to keep a record for myself of attempted healing methods for future reference; and, three, to encourage others with the same injuries to offer insight and stories via the comment board.     
     Of all the things I've tried (below you will see that they are many), Rolfing has proven the most effective. I read about it's healing benefits in Train Like a Mother: How to Get Across Any Finish Line - And Not Lose Your Family, Job, or Sanity by Dimity McDowell and Sarah Bowen Shea. Chronic SI joint pain had afflicted one of the authors for years, and after the standard 10 Rolfing sessions, the pain subsided completely. With a renewed sense of hope, I performed a google search on Rolfing. I found Michael Waller's contact information and booked an appointment. So far I've had two sessions. I was so overwhelmed with joy at the pain relief felt during the very first session that I almost cried. I didn't shed a tear, but I did give Michael a hug!      
     Here is a description from the official Rolfing web site: "Rolfing Structural Integration is a form of hands-on 
manipulation and movement education developed by Dr. Ida P. Rolf over 50 years ago. It works on the web-like 
network of connective tissues, called fascia, to release, realign and balance the whole body, potentially resolving 
discomfort, reducing compensations and alleviating pain. Rolfing SI aims to restore flexibility, revitalize your energy 
and leave you feeling more comfortable in your body."

     Most importantly, unlike all of the other therapies I've tried, the pain relief from Rolfing has stayed with me for more than two days. My first session was April 30 and second May 14, and I still feel the same amount of pain relief I felt that very first time. My body feels as if it is shifting, like plate tectonics, as Michael described it. These are the other results:
  • I got into the car after the first session, examined my right foot, which has been swollen for more than year, and the inflammation was visibly reduced by about 90 percent.
  • The tight bands of fascia that felt like wires ready to snap are now soft and pliable.
  • My right hamstring and psoas muscles no longer have a tugging sensation.
  • My calves, hips, quads, hamstrings and feet feel loose, light, and free. 
  • Range of motion has increased dramatically in all joints, especially my stiff ankles.
  • I can put pressure on my right foot without shooting pain.
  • I no longer walk on tiptoes to avoid heel pain.
  • Sharp, shooting, constant pain has changed to dull, achy, sometimes pain.
  • I feel taller, elongated, and less compression in the hip joints.
  • I can walk around the house barefoot ALL DAY - I haven't been able to do this for a year.
  • The freedom of movement and depth of poses experienced during yoga has increased significantly.
  •  I can run errands such as grocery shopping without having to tape my feet, wear compression socks, or apply ice afterward. I haven't grocery shopped for so long, leaving that errand to Eric, because the tiled floors would debilitate me for the rest of the day. Now I happily go to the farmer's market and grocery store, all while carrying my growing 18.6-pound, 10 1/2 month old baby boy! 
  • Household chores are easier, and I do not have to limit how many I do in a day, because my feet can take it!
  • Holding Avie no longer causes searing foot pain. This alone has me sold on Rolfing.  
     
     Yes, Rolfing works. Yes, I recommend it. If you're in the Pittsburgh, PA, Columbus, OH, or Morgantown, WV, areas, call Michael Waller. He loves to work on athletes but sees all types of people. If elsewhere, find yourself a Rolfer today!   
     Following is a long list of other healing therapies I've tried. Some of them have been fantastic. Some have hindered progress. For the sake of brevity, I have not provided detailed descriptions of each method, but I will expound upon anything if you ask me. I'd love to hear about your experiences with running, plantar fasciitis, heel spurs, and pregnancy, or answer any questions you have.
     Denotations: ***indicates something I still do daily; +indicates something I still do sometimes; x-indicates something that hindered progress.
    
Internal remedies: 
  • Drinking 1 tbsp of organic apple cider vinegar taken in a glass of warm water before breakfast and after strenuous activity to combat inflammation and dissolve heel spurs*** 
  • Taking spirulina, turmeric and ginger capsules or adding the powder form to foods***
  • Drinking alfalfa tea for it's high mineral content***
  • Taking 1 tsp a day of Blue Ice Royal Butter Oil/Fermented Cod Liver Oil to reduce inflammation (now a vegan, I do not take this anymore)
  • Adding Aqua Lyte water enhancer to water and drinking daily for cellular healing***
  • Taking the following homeopathic pellets: Arnica Montana 30x (general pain and inflammation); Silicea 12x (promotes bone healing); and Symphytum Officinale 30c pellets (promotes healing of bone trauma)+
   
Professional therapies (listed in order of what has been most effective): 
  • Rolfing (two session in two weeks - by far the most effective and pain relieving treatment)+
  • Pulsating Electromagnetic Field (PEMF) mat***
  • Cold laser therapy paired with acupuncture and foot massage
  • Halo laser therapy paired with acupuncture
  • Deep tissue massage
  • Acupuncture by itself
  • Reflexology

External therapies with feel-good results:
  • Soaking feet or taking a bath with Epson salts, sea salts and hydrogen peroxide for 20-45 minutes+
  • Applying Arnica oil, gel or cream directly to both feet and heels+
  • Applying magnesium oil to the bottoms of both feet***
  • Applying lavender oil to the bottoms of feet***
  • Wearing amber healing jewelry around both ankles***
  • Applying ice+ 
  • Rolling a golf ball along the bottom of the feet and heels+
  • Wearing apple-cider-vinegar-soaked socks throughout the night (the pickled feet smell deters me from doing this too often - I think Eric and the baby appreciated when I decided to forgo this remedy!) 
  • Wearing a mustard seed/turmeric/black pepper compress wrapped around the feet (this is messy!)
  • Taping the feet with kinesiology tape
   
Products that were worth the investment: 
  • Saucony Cortana running shoes+
  • FitFlops+
  • Running-specific compression socks+
  • Plantar fasciitis sleeves by features!+
  • Strassburg sock+ 
  • Kitchen fatigue mats***
  • Dr. Scholl's gel heel inserts+
    
Products that were NOT worth the money and that hindered healing: 
  • Pro Tec arch supports-x
  • Superfeet shoe inserts-x 
  • Asics Gel Kayano running shoes - x - I'm not saying that this is a bad shoe, but for my type of foot, which has a naturally high arch, I do not need extra amounts of support or cushion, something I learned from the expertise of a professional runner at Morgantown Running, my local running store.  
     
Activities that have helped with healing: 
  • Yoga***
  • Meditation*** 
  • Using my spinning bike (five times per week)+
  • Pool running+
  • Affirmations - based on Louise L. Hay's book Heal Your Body, I often repeat the affirmation, "I move forward in life with joy and with ease," a phrase related to healing foot pain+ 
  • Listening to 432 hz healing music from youtube+

     Will I run during my next pregnancy(ies)? Probably, but with more precaution. I'll wear my Saucony Cortanas, continue to receive rolfing treatments, do more run/walk intervals, resort to pool running in the latter months, and maybe even get a deep tissue massage every week (Eric, every day???)! It goes without saying that I'll do lots of yoga. 
    In the meantime, when will I return to running?  The last time I ran was during a two-week period at the beginning of April, until my feet gave in to the pain. That was before Rolfing. Before that time in April, it was the day after Christmas. I've watched races come and go. Many that I hoped to do happened in April. The next one I hope to do is in June. I'll let you know how my return to running goes. With Rolfing at my side, I have a feeling it will be fabulous. Until next time, Rolf on!

     Click here to read my Favorite Foot Care Items post with links to product referrals. 
20 Comments
Tim
7/16/2015 01:10:44 am

Thank you for posting.

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Brynn Estella Cunningham
7/16/2015 01:56:16 am

You're welcome. I hope you found it useful!

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Angela
11/15/2015 11:42:03 am

Thank you for posting this! I'm going to try rolfing. I've tried pretty much everything else. How did your race go?

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Hielspoor link
12/16/2015 07:30:13 am

Thanks for the great story.

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Brynn
10/12/2017 07:40:23 am

You're very welcome!

Reply
plantar fasciitis shoes link
2/3/2016 08:34:31 pm

thanks for such a nice information. plantar fasciitis shoes( http://footcarefacts.com/best-shoes-for-plantar-fasciitis/ )

Reply
Patrick Greer link
3/7/2017 08:01:33 pm

Well, I had that plantar thing in my feet and I tried everything, then I thought of all those Japanese Princess’ that would wrap their feet to keep them small…and so I tried to wrap my feet in ace bandage every night and guess what ..it worked ….no more suffering.

Reply
John pruett
5/28/2017 11:20:48 am

How did you wrap your feet with ace bandage?I been dealing with pf and heel spurs since Sept 2016.

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Susanna link
5/21/2017 09:57:40 pm

I too just tried Rolfing last week and have my second session this week!!! I'm in the same boat; I've run for almost the same length of time and to give that up has done horrible things to me mentally. Spinning actually really bothers me bc my discomfort is in my hips and lower back and I believe after all of the things I've tried, my back is causing the problems. I loved reading your take on Asics bc they have done nothing but cause me problems. I will def give the Saucony's a try. Being a nurse makes dealing with PF extremely difficult as well.
I laughed when I read most of your suggestions bc girl~ I've literally tried almost all of them except the supplements; excited about that too so THANK YOU!!!

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Kimberly
10/10/2017 12:35:28 am

So, I have been an avid runner most including a collegiate runner! I ended up having surgery on my left foot for plantar faciitis in college, no more pain in that foot. Had 6 children, ran through some pregnancies and have had issues with my other foot. Same story one session of Rolfing and I was amazed at the pain relief. Finished all 10 sessions still experiencing pain free days. Now it's been 3 pregnancies since I did my sessions, and I'm looking to return again because the pain is excruciating! Thanks for the motivation to start sessions again!

Reply
Brynn
10/12/2017 07:41:54 am

Hello, Kimberly! Thank you for sharing your story. Six children - how blessed you are! You're very welcome for the motivation. I wish you well, and let me know how you feel after those ten sessions again :)

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Louis Surbrook link
12/10/2017 12:32:27 pm

I too was a runner for over 20 years and because of plantar fasciitis, for the last 4 years. I have been able to walk only with the aid of crutches. I have tried all the things that four different podiatrists have recommended, including radial shockwave, laser, cortisone, physical therapy, etc. Nothing seems to help except bicycle riding, slowly progressed measured stretching and putting no weight on my heal.

Presently, I am having my physical therapist attempt Rolfing, however, I am not sure she knows how to do it properly.

Where can I get information about the proper procedures of Rolfing for plantar fasciitis? --- Also, your very informative article said you had only two Rolfing sessions: How was your heal after the full ten sessions?

Reply
Brynn Estella Cunningham
12/11/2017 08:17:36 pm

Hi, Louis! Thanks for the note. I have had all ten sessions, and probably more, and the heel spur has completely disappeared (I was told they never go away), and I have zero plantar fasciitis pain. During the Rolfing sessions, and after I healed, I went on to win first female in a 3.5-mile uphill race with 1,200 feet of elevation gain, run a marathon, place first female in several other races and top female in others and set PRs. I had my second baby and ran for the first six months then went to walking for an hour most days, and I returned to running 20 days postpartum, all with zero foot pain. I have Rolfing to thank for the pain-free and successful races and the active and healthy pregnancy.

What I would recommend is finding a trained Rolfer. You can do so by going to www.rolf.org and clicking on Find a Rolfer in the upper right corner. That's how I found my Rolfer.

I highly recommend it. Crutches, Louis! That sounds just awful. Let me know how you progress. I'm sending many blessings for healing!

Thanks,
Brynn :)

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Christina DiPiazza
4/17/2018 12:40:51 am

Thank You! I appreciate your information about rolfing. I'm presently suffering with plantar fasciitis and tried PT and a cortisone shot with no relief. I had plantar fasciitis in my other foot related to pregnancy and possibly running while pregnant. I eventually had surgery and that foot is now fine. I wish to prevent surgery this time. I also feel that this pain is hormone related as I am now perimenopausal. I just turned 50 and planned to run 4 half marathons this year. I'm calling it my 50 at 50. I ran my first in March and had so much pain, I haven't been able to run since. I'm doing some research to find the best treatment as I'm also frugal and tired of wasting money on treatments that don't work.

Reply
Brynn Estella Cunningham
4/25/2018 06:15:54 am

Hi, Christina,

Thank you for sharing your experience. I completely agree about the condition being hormone related. It's great to hear you're researching and trying to heal naturally! The Rolfing for me was paramount in healing, but I also think that it was time and several other factors, in hindsight. I plan to write a blog soon about my returning to running after my second baby and the four things that helped me do so injury-free. They might be pertinent to you, too. I'll notify you when it posts, but to give you an idea, here are the changes I made in an effort to remain injury-free after baby number two: zero road running and all single-track trail running; slowing my pace; zero jumping rope or burpees. Essentially, I eliminated and minimized as much high impact as I could from my running and working out.

I wish you well. Please stay in touch! I'd love to hear about your four marathons. What an awesome goal!

:)Brynn

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Christina DiPiazza
4/25/2018 09:57:22 pm

Thanks for your reply Brynn! I had my first rolfing yesterday. It went well and starting to feel better.

Meena
11/28/2019 01:33:27 am

Hi Brynn...thanks a lot for sharing your experience..I have plantar fasciitis (due to overuse I suppose) and also had a fascia tear recently during my workout class. Your blog has given me some hope to find a long term relief to my persistent foot, heel and ankle pain. I have tried some of the things you have listed in your blog but I must admit I wasn't consitent enough to see the results. I live in Australia and there are not many rolfers in the area I am currently living. I just wanted to know if you are able to keep your heel pain at bay with rolfing? I want to give this a serious try and therefore reaching out to yoi for reassurance...

Many thanks
Meena

Reply
plantar fasciitis massager link
12/6/2020 12:26:06 pm

Foot Log can help you reduce the pain and discomfort on your foot. The best thing about these massagers is that you can do it anywhere and its is easy to use.

Reply
toni mischeff link
12/17/2020 04:11:11 am

I have read your blog and information on your blog is helpful for me. thank you so much for providing such good information.
Turmeric remains generally investigated and usually used seasoning in the USA with fabulous antiseptic and healing qualities. Described as the ‘golden wonder’, turmeric can be applied to explain various diseases, especially pain, assisting yourself to develop joint pains including arthritis.

Reply
Arthritis foot massager link
12/19/2020 07:45:52 am

The Foot Log is an arthritis foot massager that can help provide foot pain relief. This is a good option for people who don’t want to take medicine or use surgery.

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    Brynn Estella

    Yoga Instructor, RYT 200
    Runner
    ​Writer

    Inspire, dream, move, explore -- these are the elements that drive my life, and I want to share them with you. 

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