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Message
Possible Plantar Fasciitis
Posted on 2/21/22 at 8:56 am
Posted on 2/21/22 at 8:56 am
I trained for a 10K from December to February. Did 2 easy and 1 long run per week, while slowly increasing the mileage. Everything went pretty smooth for the most part. Race day was two Saturdays ago and the race itself went well. I ran much faster than the time I usually train at: 9-10/mile training, 7-8/mile during the race. Everything felt fine but later in the day I started feeling soreness in the inside/bottom of my left foot. That pain and soreness is still going on and I have cut out all running.
Does this sound like PF and how has your experience been with recovering from it?
Does this sound like PF and how has your experience been with recovering from it?
8
Posted on 2/21/22 at 9:17 am to sandraccoon
quote:
7-8/mile during the race.
Great time.
quote:
soreness in the inside/bottom of my left foot. That pain and soreness is still going on and I have cut out all running.
quote:
Does this sound like PF and how has your experience been with recovering from it?
Yes. You need to strengthen your foot and stretching your calves. Just because it's only in one foot, I'd recommend treating both.
Posted on 2/21/22 at 11:20 pm to sandraccoon
Apparently the telltale is it hurts in the am. It's the only running injury I haven't had somehow in my 47 years. I thought I had it the other day but pain just went away after a day. I'm prone to post tib issues so it was probably a little stress on that.
Anyway, get it well a bit then do more strength stuff. Some of the exercises for healing involve strengthening muscles supporting foot.
Sounds silly but the Bob and Brad PT guys on YouTube have a logical protocol for it. My wife had PF pretty bad and followed similar protocol to heal.
The main thing is to make sure to do some stretches before you get out of bed. And don't put weight on the foot without arch supported shoes. Like not even a step out of bed.
Anyway, get it well a bit then do more strength stuff. Some of the exercises for healing involve strengthening muscles supporting foot.
Sounds silly but the Bob and Brad PT guys on YouTube have a logical protocol for it. My wife had PF pretty bad and followed similar protocol to heal.
The main thing is to make sure to do some stretches before you get out of bed. And don't put weight on the foot without arch supported shoes. Like not even a step out of bed.
This post was edited on 2/21/22 at 11:24 pm
Posted on 2/22/22 at 4:46 pm to Aubie Spr96
Agree with this! Stretch the calves and foam roll them religiously as well. Working on my calves was the only thing that cured my feet after 4 doctors helped zero.
Posted on 2/23/22 at 7:18 am to sandraccoon
They always say the key is stretching, but for some like me stretching exasperates the problem. Specifically whenever my foot goes past 90° In hyper flexion. There are different recommendations depending on where your pain is, one if it’s in your arch and the other if it’s on your heel, your calcaneus where and attaches. The planter fascia is a tendon used to support us as we stand, and I think when I get irritated it means that were using it when we’re walking or running. Turning our foot in, pigeon toed, and more supination as we push off our toes through all the toes not just a big toe, bypasses the planter fascia, and prevents its overuse . You can feel the difference when doing a wall stretch, where you stand and put your toes on the wall and lean forward, then do it across your body where you end up leaning more towards your outer toes and it doesn’t stretch out the planter fascia but does stretch the calves very well.
Posted on 2/23/22 at 7:41 am to sandraccoon
I have bouts of it due to PsA. I cant use my foot when it gets going. Dr said freeze a 16 oz plastic bottle with water in it and roll my foot over it.
Posted on 2/23/22 at 10:01 am to sandraccoon
I’m dealing with PF now mostly in my left foot. Here is what has helped me in the past and is helping now:
Stretching all the time every day
Good inserts for your shoes made to help with PF. May want to spend $$ having someone custom make them for you if this is a chronic problem
Foot roller thing you can use to stretch out your feet really good (basically stretches it the same as putting foot toes up against a wall and stretching)
Frozen water bottle…someone else mentioned this and it helps to roll your foot on it, esp in the am
Foot splint to wear while sleeping. This has helped me the most tbh.
Hope you get some relief soon. PF is no fun at all.
Stretching all the time every day
Good inserts for your shoes made to help with PF. May want to spend $$ having someone custom make them for you if this is a chronic problem
Foot roller thing you can use to stretch out your feet really good (basically stretches it the same as putting foot toes up against a wall and stretching)
Frozen water bottle…someone else mentioned this and it helps to roll your foot on it, esp in the am
Foot splint to wear while sleeping. This has helped me the most tbh.
Hope you get some relief soon. PF is no fun at all.
This post was edited on 2/23/22 at 10:02 am
Posted on 2/25/22 at 1:30 pm to lsunurse
Thanks, everyone!
Posted on 2/25/22 at 6:25 pm to sandraccoon
I had it a few years ago. Do your stretching but for daily pain relief use kt tape. That stuff is amazing. There are videos on YouTube on how to apply it. I promise you won't be disappointed.
Posted on 2/26/22 at 9:50 am to sandraccoon
Hard inserts r the key…cured me in a week
Get a caster of your feet
Get a caster of your feet
Posted on 2/26/22 at 10:35 pm to AUCE05
quote:
Dr said freeze a 16 oz plastic bottle with water in it and roll my foot over it.
Came to post this.
Posted on 4/6/22 at 8:34 am to sandraccoon
I believe I have finally conquered mine. It took roughly 4 months. I believe there was a key exercise in the ATG program that ultimately helped:
Doing these as a single leg exercise is what helped me turn the corner. Within two weeks of me incorporating these into my routine, I noticed a huge difference. I walk two miles a day and do these both before and after. I'd also recommend a good pair of zero drop shoes to walk in. This will stretch your Achilles and strengthen your feet.
Doing these as a single leg exercise is what helped me turn the corner. Within two weeks of me incorporating these into my routine, I noticed a huge difference. I walk two miles a day and do these both before and after. I'd also recommend a good pair of zero drop shoes to walk in. This will stretch your Achilles and strengthen your feet.
Posted on 4/6/22 at 9:45 am to McLemore
quote:
My wife had PF pretty bad and followed similar protocol to heal.
Take it from somebody that ignored the signs and kept running and got PF in both feet.
Stop running, stretch stretch and then stretch some more. You can go to a Podiatrist (not a fan) and get an ultrasound to see what type of swelling you have.
You are at the age you have to make lifestyle changes, orthotics in all your shoes, big time stability running shoe and lots of stretching. I had to cut distance in half.
I was on the shelf for about 6 months so pay attention to it.
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