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Legacy update log for the plantar fasciitis tutorial

This is a listing of older updates made to the plantar fasciitis tutorial. They are provided for historical interest only, a “paper trail” demonstrating how the document has been maintained. Newer updates are listed in the tutorial itself.

2016Science update: Significant revision in light of (finally!) good new evidence about natural running and injury prevention. [Section: Should you run naked? On faddish running styles and running shoes (or the lack thereof).]

2016Good news update: Another good news update: ESWT is starting to look more promising. The section has been revised to be much more positive. [Section: Fancy ultrasound: Extracorporeal Shockwave Therapy (ESWT).]

2016New advice: Not only a new section but new good news! First version added Feb 2, substantial edit and expansion Feb 26. [Section: Strengthening is a strong option.]

2016Update: Careful and thorough editing/update of NSAID recommendations, especially with regards to safety. [Section: Ibuprofen and friends: non-steroidal anti-inflammatory drugs (NSAIDs), especially Voltaren® Gel.]

2015Science update: Some good news changed to bad news: a discouraging follow-up study on arch-specific stretching. [Section: Stretching.]

2015Upgraded: Many editorial and referencing improvements. [Section: Ultrasound and plantar fascia thickness.]

2014New section: A short new section, finally, on PRP injections. It’s brief, but links to a main, free article covering the topic in some detail. [Section: Regenerative medicine? Platelet-rich plasma injections.]

2014Major edit: Modernized. I continue to hone my understanding of pain weirdness science and its implications. [Section: Pain is weird: the surprisingly fallible role of the brain in all this.]

2014Minor addition: Brief review of calf-stretching gadgets [Section: Does calf stretching work? The state of the science of calf stretching.]

2014Upgraded: Much more information about the (minor) significance of bone spurs. They may not matter a lot, but it’s good, useful, evidence-based context. [Section: Using other diagnostic technologies.]

2014Major update: The first complete professional editing of this book has now been completed. Although the difference will not be obvious to most readers, several hundred improvements and corrections were made, and it is definitely a smoother read.

2013Minor update: Added a fun science item about the amazing ankle mobility of the Twa people of Africa. [Section: Probably my calves are too tight!]

2013New recommendation: Now recommending a specific type of MRI to scan for bone swelling. Thanks to reader R Russell for the suggestion. [Section: Using other diagnostic technologies.]

2013Minor update: Added a terrific quote from a famous podiatrist about inconsistency in orthotics prescriptions. [Section: Orthotics, arch support, and heel cups.]

2013Minor update: Upgraded risk and safety information about Voltaren Gel. [Section: Ibuprofen and friends: non-steroidal anti-inflammatory drugs (NSAIDs), especially Voltaren® Gel.]

2013Product upgrade: Audiobook version now available.

2013Improved: Expanded and edited. Reflexology and acupuncture added. [Section: Don’t bother with ….]

2013improved: A little more and better advice. [Section: Some tips on beating the morning pain.]

2012Minor update: More detail in my personal story of truly structural foot problem. [Section: So what if you are a flat-footed, tight-calved pronator?]

2012Expanded: Added much more detailed self-help information for trigger points. [Section: Trigger point massage for your feet, shins & calves.]

2012Major upgrade: Rewritten, modernized, expanded. [Section: Trigger point massage for your feet, shins & calves.]

2012Minor update: Some customizing of “brain wrangling” for plantar fasciitis. [Section: Brain wrangling: what to do about sensitization.]

2012Science update: Weak but interesting new evidence on natural running and injury prevention. [Section: Should you run naked? On faddish running styles and running shoes (or the lack thereof).]

2012Rewritten: Bigger, better, more positive discussion of this option. [Section: Friction massage the plantar fascia.]

2012Major update: A “minor” science item really changed the tone of this section. The point is still the same — avoid heels — but now it’s a more interesting point. [Section: Beware of high heels.]

2012Science update: Unimportant but interesting science update about the forces required for arch muscles to activate for support. [Section: Nature of the Beast: What is plantar fasciitis? The advanced basics.]

2012New section: New standard section I’m introducing to most of the tutorials to “manage expectations.” Too many readers assume there’s going to be a specific miracle treatment plan. [Section: So what’s the plan?]

2012Rewritten: Completely revised to reflect new science and new understanding of the interaction of ice with “inflammation.” [Section: Icing: more is better?]

2012New science: Same content, more science support. [Section: Ultrasound and plantar fascia thickness.]

2012New section: No notes. Just a new section. [Section: Now what?: An action-oriented round-up of my recommendations.]

2012Science update: References pretty much completely renovated and upgraded — and generally good news for once. [Section: Stretching.]

2012New section: No notes. Just a new section. [Section: Ibuprofen and friends: non-steroidal anti-inflammatory drugs (NSAIDs), especially Voltaren® Gel.]

2012Like new: Major upgrade, with a much more detailed introduction to this part of the book, and long and useful list of summarized treatment options. [Section: Treatment: What can you do about plantar fasciitis?]

2012Minor update: Slightly expanded and clarified. Added a note about feeling a thickened plantar fasciitis with your fingers. [Section: Ultrasound and plantar fascia thickness.]

2012Minor update: Several minor clarifications and improvements. [Section: Several conditions that might get confused with plantar fasciitis.]

2012New section: No notes. Just a new section. [Section: Brain wrangling: what to do about sensitization.]

2012New section: No notes. Just a new section. [Section: Pain is weird: the surprisingly fallible role of the brain in all this.]

2012New section: No notes. Just a new section. [Section: Where’s the fire? The inflammation myth.]

2012Edited: Revision in preparation for audiobook production, with a focus on modernizing information about trigger points. [Section: How trigger points can hurt like plantar fasciitis.]

2012Edited: Revision in preparation for audiobook production, with a focus on modernizing information about trigger points. [Section: The general importance of muscle in plantar fasciitis.]

2012Rewritten: Merged information on arches and pronation, rewrote for clarity, and added a couple nice new supporting quotes. [Section: Maybe it’s my pronation? Or flat feet?]

2012Edited: Longer and clearer than before. In particular, I came up with a much better way of explaining the fragility of “bony” spurs. [Section: Getting to the root of plantar fasciitis: could it be bone spurs?]

2012Science update: Added good new evidence that customization of orthotics isn’t very accurate. [Section: Orthotics, arch support, and heel cups.]

2012New section: Inspired by something surprising that I learned writing the new surgery section, this is a brief description of another major possible explanation for persistent symptoms. [Section: Plantar fasciitis in the bone?]

2012New section: Substantive new section of about 1400 words, with several footnotes and new references. [Section: Surgical options for plantar fasciitis: so many!]

2012More expert opinion: Added a particularly strong anti-steroids opinion to the section. [Section: Steroid injections are promising for short term relief only, and problematic.]

2011Minor update: Added some more detail to exercise description, and a whimsical ankle coordination challenge. [Section: Mobilize your lower leg musculature.]

2011Minor update: Addressed some common fears about the threat of getting out of shape while resting. [Section: The art of rest: the challenge and the opportunity for patients who have supposedly “tried everything”.]

2011Minor update: Added reference to Kong et al, about the effect of shoe wear. [Section: Hitting the road: shoes, surfaces, impact, and the spring in your step.]

2011New section.: Now cautiously endorsing Oesh shoes. [Section: Hitting the road: shoes, surfaces, impact, and the spring in your step.]

2011Minor update: Added a reference about high heels and knee pain. [Section: Beware of high heels.]

2011Major update: Major improvements to the table of contents, and the display of information about updates like this one. Sections now have numbers for easier reference and bookmarking. The structure of the document has really been cleaned up in general, making it significantly easier for me to update the tutorial — which will translate into more good content for readers.

2011New section: Finally, long overdue, a new section on this topic (for all the running injury tutorials, in fact). [Section: Should you run naked? On faddish running styles and running shoes (or the lack thereof).]

2011Minor update: Added a reference to a large, interesting study that showed that custom orthotics failed to reduce injury rates in marines. [Section: Orthotics, arch support, and heel cups.]

2010Improved: Beefed up with better explanations and science about how plantar fasciitis involves more “degeneration” of your foot than inflammation. [Section: Nature of the Beast: What is plantar fasciitis? The advanced basics.]

2010New cover: At last! E-book finally has a “cover.”

2010Expanded: Added a substantial chunk of content about a promising experimental treatment protocol. Unproven but interesting. [Section: Steroid injections are promising for short term relief only, and problematic.]

2009Minor Update: Some new comments on Graston Technique in response to a reader’s questions. [Section: Don’t bother with ….]

2009Minor update: Added an answer to a reader question, “Are soft night splints good enough?” [Section: Stretching.]

2009New section: No notes. Just a new section. [Section: Steroid injections are promising for short term relief only, and problematic.]

2009The world of plantar fasciitis science moves slowly. However, here’s an interesting addition: “.”

2009The visual design of the site was upgraded over the past several days. Although this is not an update to the content of this tutorial, it is nevertheless a significant upgrade for all of them — like publishing new editions of books with better typesetting and layout. The new design is even cleaner and reader-friendly; it now looks that good in most web browsers; and pages load as much as 50% faster. Many under-the-hood improvements will make it much easier for me to improve tutorial content. The tutorials are now well-oiled machines of digital publishing goodness, vastly superior to the low-production values of most eBooks. More information about the upgrade is published on the front page.

2009Science update for the section “.”

2008Minor addition of item to the list of “” treatments.

2008Today I made numerous minor corrections, and significantly upgraded and expanded the section “” while I was researching possible causes of unusual heel pain in one of my patients. I learned some peculiar things about “fat pad syndrome,” which turns out to be almost completely unstudied and unexplained — another odd little musculoskeletal mystery.

2008Minor improvements to icing and contrasting prescriptions, and added a case study story.

2008Added a couple references and made a number of minor clarifications and corrections based on reader feedback. Thanks, everyone!

2008Started upgrading the footnoting method today, with minor content improvements as well. Until now, the plantar fasciitis tutorial was the only major article left on PainScience.com that didn’t use “dynamic” citations that link to the bibliography. It’s taken literally years to implement that system, and this is the final tutorial to upgrade! At long last! It won’t mean much to anyone else, but it’s quite a milestone for me.

2008Added the section “.”

2007Added the section “.” I review the Sonic Relief product for plantar fasciitis, and reveal some interesting statements from the company’s medical officer.

2007Added the section “,” and updated evidence about night splints in the “” section. All of this new material is summarized for free in the short article, Plantar Fasciitis Patients Have Thick Soles

2007Revised and expanded the introductory sections, and upgraded the sections about massaging and trigger points to be more thorough. Added reference to recent research evidence that the plantar fascia is thicker in plantar fasciitis patients.

2007Upgraded the orthotics section (see “”) with two new footnotes and some more detail and clarity.