Rider heel pain

[JeanM]

Looks like there are lots of threads about equine footwear, but how about for the rider?

I’m conditioning for a 30 mile LD next weekend, and I am suffering! plantar fascitis is part of it, along with burning or numb ball-of-foot and today, pain in my heels, mostly at the back.

I’ve tried switching among my boots – my old trusty Ariats are disappointing me for the first time! I have the Ariat Barnyard boots and the Ariat version of a “riding sneaker”, and neither of them nor the regular sneakers I bought in desperation are stopping the problem. I’ve tried gel insoles, too.

I have trail stirrups – they’re wide & supposedly have some shock absorption where they mount on the leathers.

Ideas?? Please?

[DistanceHorse]

Plantar Fascitis

I suffer from the same thing and so far this is the recipe that has worked for me:

1. Trail stirrups (sold at Chicks). Much cheaper than more popular brands but are very cushy. I tried three other types and these are the only ones that allow me to ride without pain. I generally compete at the 50 mile distance.

2. Timberland hiking boots-I can save money and wear their junior sizes (kids) but they come in mens and ladies sizes as well. These boots are wider and can support the use of an orthotic. I wear the pawtuckaway hiker style. The ariats didn’t give me enough support.

3. An orthotic. I like spenco brand. They are not squishy. Instead they are hard/firm and will support your arch. Mine are green and are 3/4 arch inserts.

4. Off the horse do plenty of stretching and wear footwear that relieves your pain. If indicated by your MD take anti inflamatories. I am a nurse and I am on my feet all day. I wear the Sketcher Shape Ups as they are the only shoe that allows me to walk without pain. Don’t wear flip flops, go barefoot or wear shoes without arch support until you are healed. Avoid heels.

[KarrotKreek]

Doubtful that you will find ready made boots that accommodate plantar fascitis. But getting inserts with maximum arch support and picking boots (or stretching) them to then have enough clearance over the top of your foot will help. Or the tennis shoe type boots like Ariat Terrains that can be loosened up may work well w/an arch support insert.

A stirrup that doesn’t require or enable a lot of downward flexion, like a trail stirrup, will help. Look for a wide/ deep foot bed. You want a lot of support area under your arch!

Aggravating PF won’t help it heal. So do what you can to support it until it subsides. The healing process can take many months. You should consider adding arch support inserts to all your daily foot wear. Even when home, slippers too!

[AlfalfaGirl]

I have suffered with this for years. Good arch supports are a must. I had xrays years ago and have a huge spur on my heel :eek: and would wake up and my feet would feel like they had been crushed. I would be walking on the sides of my feet when I first got up in the morning. It got better when I started wearing the arch supports in my shoes. I don’t do that any longer but I did for a long time. My heels (especially the left) is stiff and tight in the morning. I do stretches when it is bad pointing my toes as far down as I can and then as far up as I can towards my knees.

As an aside, I just had knee surgery for a torn meniscus two weeks ago. Before the surgery I started taking Mobic, a script for this type of pain and inflammation. I also started taking glucosamine. It helped my knee AND my heels. The doctor said I didn’t have to take the Mobic after the surgery so I stopped that and the glucosamine. This weekend my leg was hurting more than after surgery so I took my Mobic and glucosamine today and they feel better. I will be riding next weekend and I can’t wait!

Ask your dr. about Mobic. The glucosamine is over the counter. My cousin takes and recommends the Osteo bio flex brand. She is a nurse and has a bad knee herself and is a rider so she knows the feeling of riding with knee/foot pain!

Hope you get better soon.

[Simbalism]

I had bad plantar fasicitis(only in one foot) a few years ago. It was bad enough that I had it injected. The doctor recommended wearing a splint/boot type contraption that was quite bulky when I slept, but really helped. The bottom of your foot (plantar fascia) shortens when you sleep as most people sleep with their feet stretched out. When inflammed, this process causes severe pain when you put your foot in the walking postion when getting up in the morning. Several other things the doctor reccommended was to ice the bottom of my foot when I first got up and not to go barefoot.

[PRS]

I suffered from plantar fascitis so bad that I’ve had injections, oral steroids, and even surgery, I used orthotics in all my shoes too. None of which helped much. The thing that has helped where everything else has failed is stretching excersises. Every morning before I get out of bed I stretch my foot up as far as I can, then spread my toes as far as I can while the foot is still stretched up, point toes down and Repeat with both feet at least 20 times. (I’d repeat these excersises throughout the day too until you can walk normally again) You may need some anti inflamatories until you get everything stretched out again. I’ve had more than one person tell me that they are now pain free after following these procedures. Wearing footwear with good arch support is essential, I also used EZ ride stirrups when riding.

[JeanM]

Oh, THANK YOU folks!

I will mull over all the excellent advice.

I do acknowledge that part of my problem has been that it’s been summer, and I’ve been wearing the typical cr*ppy summer shoe-wear, ZERO support… AND really feeling it :(. I’m about ready to start shopping for the “old lady” shoes/sandals one finds in Footsmart.com
Well, I am no fashionista so if that must be, it will be.

I do have trail stirrups, if by that you mean the wide foot surface. Today I tried out some Dr. Scholls heavy duty gel insoles in my Ariat Terrains, and these come with some arch support. (Oh yeah, I forgot to mention – I have NO arches, never had had them!) Not quite as miserable, although I had the feeling that I’d end up with heel blisters on a long ride (this was 7 miles).

I have seen those torture-devices for wearing in bed to keep the “plantar fascitis” (or whatever the proper term is) stretched out overnight. Just can’t face the thought of actually wearing those devices in bed. :no:

At this late date, I think I’ll plan on wearing the Terrains for the first part of the ride, but have my sneakers to change into at the middle hold. The sneakers may not fix any problems, but at least I won’t be exacerbating the problems from the first half.

[JennyN]

After suffering from the same intense pain for many years, (and yes steroid shots in the heal did help, $$$ custom orthotics, not so much) , I found that wearing Dansko Clogs 99% of the time that I wasn’t either on a horse or in my bed, REALLY cured me.

I did get a little lazy about wearing them this past year… and BAM!! I’m three legged lame (well, 1 legged, I guess!) again! But after just 2 weeks of wearing nothing else, I’m soooo much better!!

I’ve recommended Dansko clogs to so many people, that I could retire if they were paying me a commission! But they are not! I am just happy to help. Some have found it really cures them, just as I claim, but not everyone. I guess it really depends on your conformation! But definately good arch support, and a shoe that doesn’t bend/flex at the ball of your foot should help tons! Good Luck.

[Donkaloosa]

I’ve had similar problems, and have switched to wearing nothing but New Balance shoes that have been properly fitted, and I add in an insole that is great for arthritis and plantar fascia. Makes a HUGE difference for me.

[LauraKY]

Just a heads up (seeing that you are in CT). Planter fascitis was my first symptom of Lyme Disease. I got to the point that - well fitted running shoes were the only thing I could wear with gel heel pads, and I was still in pain in the morning. After Lyme treatment…pain is all gone. Sometimes it is a zebra.

[Hinderella]

Jean M, I don’t have any specific advice about stirrups or boots, but I, too, suffered from plantar fasciatis several years ago. I tried anti-inflammatories and inserts for my shoes, but the two things that really made it go away were massage therapy and acupunture. I needed about 6 weeks of acupunture (twice a week initially, then once a week), but it virtually cured me. Now I have a rare flare-up, but for the most part it’s gone.
However, I also find that I have to buy my riding boots now are 1/2 size larger than I used to.
Good luck!

[bdj]

Ditto on the Danskos and the night boot!
I got my PF diagnosed last October after suffering for several months because it “didn’t hurt all the time”. Got a cortisone injection on the first appointment (which helped, though it hurt like a beast to have done) and switched over to Danskos and started with the night boot after that. I haven’t been very good about stretching or icing, but VERY consistent with the night boot - it IS a bit annoying at first, but you do get used to it, and it made a HUGE difference for me! I actually have three different ones, so that if I get annoyed with one I can switch out to another for a night or two. I have this one - got it from the doctor: http://www.sportsbraces.com/productcart/pc/ProCare-Plantar-Fasciitis-Night-Splint-11p61.htm?gclid=CKGc1Mq7i6sCFak65Qodf3YUyQ
This one (got it from my dad - it’s actually a little more comfortable than the first one): http://www.betterbraces.com/procare-dorsiwedge-plantar-fasciitis-night-splint
and one of these, which is most comfortable/easiest to sleep in, but I don’t think it works as well, because it feels more like it’s stretching your toes than your foot): http://www.thesock.com/ That said, when I have to fly at the end of the month, this is the one that will go in my carry on bag.

My doc also told me to take Alleve - and that I could take 2 at a time if things were bad - that’s been helpful as well.

A friend who also has PF told me that she takes time to stretch her foot midday (we both do dog agility trials) and that really helps - her “stretch” is to sit in a chair, hold her foot up and write the alphabet with her toes.

[baylady7]

Ice via rolling a frozen water bottle under your feet for 5 minutes, 1-2x per day,.

For walking shoes, I swear by my Mephistos (Match/Storm walking shoe), pricey but worth NOT being in pain, plus they resole them. www.mephisto.com

[walktrot]

I fought with plantar fasciitis for months. Nothing worked that my doctor prescribed. What did work was magnetic insoles. I thought the whole idea was ridiculous, but a friend talked me into them. 100% gone in 10 days and never came back. And that was over 10 years ago.

[ezrida]

Hi
I have plantar fasciitis myself for a few months now. My podiatrist prescribed me with Custom made orthotics which did not work at all. I understood that treatment efficiency is very individual. If something works for one it will not always work for the other.
I have found plantar fasciitis taping very useful. Taping helps to relieve the pain, keeps your foot from getting injured again and helps you get through your daily routine and exercises.
Take care & Good luck

[JeanM]

ezrida, intriguing tip re: taping.

Misery loves company, so I guess I’m glad to know I am in such good company!

Methinks my next step, assuming I even can still walk after the 30 mile ride on Saturday :eek:, will be to find a podiatrist and have a heart-to-heart. Or would that be, “arch-to-arch”? :winkgrin:

[JeanM]

Update, post-ride:

We completed the 30 miles! :)
Bonita was in slightly better shape after this ride than the 25 mile CTR a month before.

I was left in better shape than I expected!

My biggest complaint was the holes worn into the skin on the outer bend of my knees, because my good old/ancient trusty jeans & chaps failed me this time, and kept working around to bind the knees. But although my toes on both feet got numb several times, I was not crippled either immediately after the ride, or Day 1 or Day 2 after!

I do still need to think about what to do with the plantar fascitis & heel pain… but I’m betting it’ll largely disappear with cooler weather & not wearing the summer footwear. Of course, it also could be due to backing off on long rides, too!

Thanks again, everyone, for a lot of good food-for-thought. :yes:

[Fasterhorses]

I also had severe heel pain for several years and tried all kinds of footwear, arch supports, etc but nothing helped for long. Then the pain started in the outside of my foot because I was walking funny to avoid my heel.

Finally I quit babying the foot and continued to walk on it with a normal heel-to-toe action. I also loosened the laces on my boots to the point that they will easily pull off, very sloppy fit. My foot was swelling up as the day wore on and the snug boot fit was making things worse somehow. The sloppy fit made me use the muscles and all the parts of the sore foot and after 4-6 months my foot was 90% better.

I also go barefoot as soon as I get home and force the foot to be used in a normal walking fashion.

The pain is mostly gone now and I never stopped walking and riding as much as I wanted even when it hurt like @#$%.