Strength for today and bright hope for tomorrow

Paul,

Do you have any advice for a fellow PF sufferer? I'm going to the Dr. on Thursday to talk about treatment options. I'm nervous about cortizone. What are your feelings?

Mike

Mike,

Last spring I got 2 cortisone shots, spaced 5 weeks apart. The first one immediately reduced my inflammation and boosted me to the "next level". The second one did absolutely nothing. I have read a lot about its effect on other poeple, and it really helps some, has no effect on others, and actually makes some worse. The effects can last anyway from a few days to over a month. There is also a risk of weakening your tissue and your fascia detaching. My own personal feeling on it is that it is worth trying during a rest phase, but NOT while training. Like NSAIDs, it can just mask pain and end up hurting you worse if you keep running on it, not to mention the risk of giving yourself a spontaneous fasciotomy. However, if you have a shot and rest for a few weeks (or cross-train), it can greatly reduce the inflammation and jump-start your physical therapy program.

My own PF has been helped most by massage. Full-body deep tissue massage has done a lot for me and has been worth the cost. Also, the best $4 you can ever spend is to give Glen a visit at the Running Center and pick up a Foot Rubz massage ball. They are absolutely awesome, and I carry the thing around with me wherever I go, and use it every morning before getting out of bed. While you are at the Running Center you may consider buying the TP Massage Kit. Ask Glen about it, as they just started carrying it as of today (I literally ordered it minutes ago). I have read nothing but rave reviews on its ability to treat and prevent many injuries, including PF. The general idea is that it restores muscle elasticity and improves biomechanics, thereby getting to the root, not just the problem, of many overuse injuries. Check it out: www.tpmassageball.com. Their website has a whole section on PF, and they treat it entirely through the calves.

Finally, I also got a fair amount of relief from wearing Birkenstocks. The cork sole molds to your foot and gives ample arch support, plus I believe it to strengthen the foot some due to having to "grasp" the sandal or clog with your toes every step (kind of like doing the towel scrunch exercise). Also, birks have no heel lift at all, so you can avoid some of the calf-shortening problems you get with orthotics and "big" running shoes.

Paul,

I was hoping you would say drink beer and eat cheesecake. What am I to do with this 6 pack and 2 1/2 pounds of cream cheese?

We are doing some things in common. I have a Foot Rubz-like foot massager. It really helps pre-run. I also wear my Birks everyday. I have even gotten comfortable with the Birks & black sock look. I want to avoid orthotics because I believe the origin of my problem is stupidity not biomechanical. I have also tried to avoid NSAID's because they rip up my GI tract. Is the purpose of cortizone to help reduce swelling or to block pain?

I am tentatively looking at the Houston Marathon in January. If I am going to be ready by January then I will need to treat my PF aggressively this time. I will be spending some time on the bike but my PF is not bothered by distance running. It only flairs up when I run fast.

Thanks for your help. It is great to see you running again.

Mike

Mike,

I'm almost to thej point birks with socks, as the temps drop. I wasn't comfortable with the idea at first, but I figure I already drive a subaru, tele ski, have a black lab, vote liberal, and periodically grow a big beard, so why not birks with socks?

I think the purpose of the cortisone is to both reduce inflammation and well as give pain relief. I think it generally works, but am cautious now when it comes to putting stress on a body part whose ability to give me feedback is compromised. That's how I got into trouble to begin with, except with ibuprofen.

It's funny you mention the beer and cheesecake...my PF and other inflammation starting getting a LOT better when I cut out most meat and dairy, and went with fish and vegan-ish cruisine, plus hydrated a lot more. I tried giving up alcohol and coffee for a little while, but decided that I needed the anti-oxidants too much, and just made sure that I hydrated enough to compensate for the diuretic effect. NOT what you wanted to hear, right? But I do believe in the "anti-inflammitory diet", and it has done more for my aches and pains than drugs. Plus, it helped keep the weight off.

Paul, Mike - for the record. I've never had any alcohol in my life, never had any coffee or caffeinated tea since 1992, no soda pop, fast food or sweets since 1994, and no white flour (other than sacrament bread) or red meat since 2003. Never been injured enough to have to skip more than three days in spite of my bad biomechanics, and cannot tell after a marathon by how I feel if it was a marathon or just a 15 mile tempo. I believe a solid diet consistently sustained overtime builds damage-resistant bones, ligaments, and muscles.

Paul - I suppose you know very well there are many other very effective and much less controversial sources of anti-oxidants than beer and coffee. But a scientist addicted to both will find a way to scientifically justify his addiction, so we get this big deal about it in the media how this stuff improves your health.

Sasha, the anti-oxidant remark was a joke. :-) I drink beer because it's tasty (in moderation, of course). And I drink a cup a coffee a day because it's outright wonderful. :-) :-)

I don't think your scientist remark is justified though, as you are essentially accusing the people who run these studies to be alcoholics and coffee fiends. A bold assertion. I don't think that it's unreasonable, or biased science by default, to state that small quantities of coffee, tea, and/or alcohol have a few health benefits.