4 step 100% Cure:)
1.No running until the pf heel connection has healed.
X-Trning is great as long as it does not keep the pf
connection from healing.
2.Use tape for support of the pf.
3.Breakup all scar tissue around the torn area.
4.Find the root cause.
The following post explains what caused my pf and
I suspect is the cause of most cases of pf.
(originally postsed awhile back on pf thread)
http://www.letsrun.com/forum/flat_read.php?board=1&id=94943&thread=94787
Text:
I have discovered a cause of pf.There might be others but
this one is a doozy and you will not like what I am about to
tell you.
First let me tell you about my last month of running and how it
relates to my pf cure.
I have been searching for the perfect running shoe for many years.
The perfect shoe is one that is as close to barefoot while providing
protection from rocks,glass etc.A month ago while in REI I noticed a
very interesting water shoe the Teva Proton.The shoe is like a mocasin
with a rounded sole that is very much like the roundness of the sides
of
your foot.The proton has no midsole and no raised heel.
At first running in these shoes quickly fatigued my mid calf to the
point where
I had to quit running.It also put a slight strain on my achilles
tendons and my
heels were taking some pounding but my pf totally quit hurting.Also I
really
liked the amount of proprioception/feel.My stride really cleaned up.I
also
limited my proton runs to slow softsurface as the shoe has very little
cushion
and the low/no heel stressed my achilles/calves.I did start to notice
just how
much my regular running shoes were built up in the heel area.They
really
started to feel like high heel shoes not good at all and my pf would
allways
reappear after running in the running shoes.
Gradually I did more and more of my runs in the protons even the faster
ones
and even on pavement.My body just adapted to not having the cushion.My
legs
started acting as cushions,my heels,achilles and calfs adapted to
having no
heel.I started running alot faster and with no pf pain!
About 2 weeks ago while running down a slight hill I figured out the
cause of
pf....I noticed a slight forward slide of my foot upon contacting the
ground at
a downward angle from the downhill.I also noticed a slight pulling at
the
inside front of my heel.This is exactly the point where the pf attaches
to the
heel!So I am saying that running shoes which have a heel built up
higher than
the forefoot is like allways running downhill!!!!This is the cause of
pf.
Take your bare foot and scuff it against the ground with some forward
motion
and you will understand what I am saying.
On every foot landing shoes with a builtup heels iritates the pf
connection
point.Eventually this causes pf.
I no longer wear running shoes at all.I only run in the heeless teva
protons(did a 16.5 miler the other day no problem) and I wear either
heeless
birkenstock sandals or heeless tennis shoes during the day(a pair of
womens
hanes tennis shoes 9 bucks at wallmart).
I suggest that during the day you wear a shoe with no builtup heel that
is also
very flexible just to see if it helps , then if it does get a pair of
the teva
protons(35 bucks) and try jogging in them on softsurface.