Well, it was a warm up ... So still a walk 😁

[Instructor57]

I have limited my walks in the last few days because of the plantar Fasciitis.However, it has started to ease off again thanks to James dunne of 'Kinetic revolution' fame.

And some Gel heel supports in both my running and walking shoes.

So this morning I went out to do the next run in my revisit of C25k (Week 6 run 2)

I was actually on the warm-up walk this time when I spotted our local village peacock on his morning stroll,

He is quite wary so I couldn't get too close .

I wanted to get a picture from a different angle but he wasn't playing ball 😁

Anyway, walk done , run done and peacock picture taken .

Enjoy your weekend 🙂

[CBDB Administrator]

yeah James Dunne is a good one, isn’t he. I read somewhere that tight calves can result in PF, and his videos usually also attend to the gastroc and the soleus muscles in the calves. Which video are you using?

[Instructor57 in reply to CBDB]

Yes, as you say, tight calves have a big impact on plantar Fasciitis!I use his dynamic calf stretches before a run

youtu.be/7Zs4hh4cp98(Not working as expected?)

I also do a selection of some of these

youtu.be/RRDokb1h4vk(Not working as expected?)

[CBDB Administrator in reply to Instructor57]

nice!

[Jools2020]

Well done, Ian! Looks like you have a walking companion now 😁

[Instructor57 in reply to Jools2020]

I was lying in bed listening to him this morning 😁

[Iwilldothisthisyear 1000miles per year]

Well done , I’m glad that your plantar fasciitis is getting better. I have suffered from this in the past .

[Instructor57 in reply to Iwilldothisthisyear]

Thank you , it's on and off to be honest so not getting the walks in I would like .It's just finding the right ballance of excercise and rest 😐

[Iwilldothisthisyear 1000miles per year in reply to Instructor57]

I found that rolling a ball under my foot helped & arch support trainers have pretty much kept mine at bay as I didn’t fancy steroid injections in my foot .

[Instructor57 in reply to Iwilldothisthisyear]

I have a hard roller for underfoot and lots of calf excercises 👍

[Iwilldothisthisyear 1000miles per year in reply to Instructor57]

I hope that helps xx

[Run2b]

Good job dealing with plantar fasciitis. I had it years ago and before stepping out of bed in the moring or even after long periods of sitting, my PT said to "write" the alaphabet in the air and also to never go barefoot. I purchased Oofas sandals and wear them when I don't have on my running shoes. I bought a wooden roller on Amazon that also helps. Heal/toe taps when sitting. I still do heal/toe taps, toe raises, etc to keep the calf muscles strong. Fortunately, I recovered fairly quickly and run 3x a week and walk 4x a week. Good luck with your continued healing.

[Instructor57 in reply to Run2b]

Thanks, I have a roller and do lots of excercises 🙂🤞