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Paul Petersen and Mike Kirk are our PF experts.

I work at a computer all day, so experienced the same "computer syndrome" you describe with PF. The solution is to get a crate or some sort of "foot platform" to prop your feet up on. The idea is to keep your heels under your toes while you sit, which keeps your achilles and calves in a passive stretch while you sit (like a night split). Just keep your toes on the prop and let your heels dangle. This helped me quite a bit.

Regarding shoes, it's hard to say. Some people say you should only wear big beefy motion-control shoes to protect the feet and let the fascia heal. Others say do the exact opposite: run barefoot or wear minimalist shoes in order to strengthen the feet and calves. You'll have to research and experiment and find what works for you. Personally, I split the middle by avoiding flats for over a year, wearing a motion-control shoe with orthotic for most of my running, and doing some barefoot strides in grass about 3x per week.

Thank you Paul, I appreciate your experience -- I will definately try to come up with a way to keep my foot in the correct position during the day -the night splint helps a lot so more often will likely work even better ...

Regarding shoes -- I really don't like the motion-control shoes, I had so many biomechanical issues when using them that although I pronate on one foot (pretty badly, but only one foot!) I have found I am more "efficient" if I keep my feet in neutral, lighter shoes. But I could be making this up - Dean (my boyfriend) is convinced that minimal shoes help him run more efficiently and keep injury free - I might be biasing my own results based on his.

I ended up not using my racing flats yesterday and just wore my wave riders -it was fine, though my achilles is super tight today.

Hi Bonnie. My two cents... I am very pleased to see that you are familiar with the wonders of tennis ball massage. Since I learned how to use a foam roller and a tennis ball, I have not had any tendinitis injuries. This is going on about 5 years now. I attribute this to spending about an hour a night on the tennis ball probably 3-4 days a week. Since you have already tried this, it may not be the total answer, but I just wanted to share a couple of variations on the theme that I think work wonders. First, for my calves I consider three general areas: the gastroc, the soleus, and right on or to the side of the Achilles tendon. Then I elevate the tennis ball by placing it on top of my yoga block. I think this is key! You can get various heights by rotating the block. Just use the weight of your leg... no rolling around. Find the spot, balance your leg on top of it, and let the knot dissolve. Another modification that I sometimes use if the knot is really tough is to use a golf ball instead of a tennis ball, again placed on top of the yoga block. My theory is that in pretty much any tendinitis issue, there is a knot somewhere that is responsible. I don't buy the "over use" theory. Invariably I feel closer to being injured on very low mileage... i.e., NOT in use.

Good luck. -- R

Hello Randy,

I really do agree with you on the "overuse" theory -- I have had ART therapy in the past, and within one or two sessions have had "-itis" issues dissipate.

I haven't been very consistent with my tennis ball, or foam roller, usage ... work has just been a little overwhelming - which is not really a good excuse! Have you ever had to replace your foam roller? Ours is getting a little "soft" in the middle!

Thank you for the ideas, I am going to try putting on a block, I can see how this would be a good way to increase the pressure.

Have a good weekend.

Bonnie