Running with Plantar Fasciitis

[RunningChocoholic]

Hi VRBs

I don’t post often but read this avidly and would appreciate any advice fellow runners can give. This year I’ve worked my way up to 10k runs, hooray. I’ve signed up for the Beachy Head 10k in October. This is across the Sussex Downs and has one massive hill at the start (I am not exaggerating) and another two big hills about 6-8k. I have walked the route and also run/walked it. Even walking the first hill puffs me out! Since then I’ve had plantar fasciitis in one foot and I’m pretty certain this is due to over doing it on the hills. I’ve tried to ignore it but it has got worse. So painful I’ve even been to the doctor. I’ve been religious in treating it: foam roller, ice packs, stretches and exercises. I am now almost pain free. Just one part of the heel is tender. So, and thanks for reading this boring tale so far.... should I wait to be completely pain free or just try gentle runs even going back to W1 of C25K seems a sensible option. Any advice? Thanks all x

[Irishprincess Graduate10]

Sorry I can’t advise as this is one of the few injuries I haven’t had 🙄

How does it feel when walking? If it feels ok then you could try a little run/walk to begin with and see how you feel between sets? Maybe 10 minutes as a starting point? Only you can decide whether you’re ready to run further but after returning from any injury I am always cautious cautious and take things very gradually which I’m sure you’ll do.

Good luck and I hope you get back out there soon.

[RunningChocoholic Graduate10 in reply to Irishprincess]

Hi IP, thanks for reply! My heel feels like it’s bruised but fortunately not the stabbing pain. I’ve been in London this weekend and walked a lot in my ‘sensible’ walking shoes (desperate to wear sandals but won’t risk it). I live on the South Coast and it’s so hot right now I wouldn’t enjoy the runs. I’ve decided to rest it for another week doing same exercise/ ice pack routine and fingers crossed it will go soon. Thanks for your reply - happy running xx

[Irishprincess Graduate10 in reply to RunningChocoholic]

Good decision. Fingers crossed for you 🙂

[Beccym Graduate10]

I have had this when I first started running. I found putting a bottle of water in the freezer and rolling it under my foot. It was also worse in the morning.

You may need to invest in some new trainers, I know it is time to replace mine when I start getting twinges of it. Also avoid filpflops as they seem to make it worse.

I have run with it but I am not sure that was the right thing to do.

kinetic-revolution.com/plan...

[RunningChocoholic Graduate10 in reply to Beccym]

Hi Beccy

Thanks for the link, that’s so helpful. I think my trainers are ok. I’m pretty certain it flared up after running some of Sussex Downs which are steep (I can do medium hills but these are something else) plus possibly not stretching enough before/after, then warm weather - flip flops etc. So a culmination of things. I will see how I get on this week and possibly just go back to W1R1 of C25K as a trial in a few days. The water bottle is in the freezer - great idea! Many thanks for your reply, Tracey xx

[Beccym Graduate10 in reply to RunningChocoholic]

Maybe get some trails they can help. I do trail runs with my club as part on the Downs. We are lucky to have such beautiful part of the world to run on but you're right some of the hills are hard work!

[Skeg Graduate10]

I'm only on W3 of c25k. However for the first time in 73 yrs had Planter Fasciitis nigh on 6 months ago. With the help of NHS podiatrist, exercises and insoles that is pretty much ok. I was doing brisk walking throughout and was told if you don't mind the pain carry on as you want cause any damage. It did leave a constant feel of a lump in heel with discomfort. Yesterday at hospital had injection in heel.

[RunningChocoholic Graduate10 in reply to Skeg]

Hi - Ouch I hope the injection wasn’t too painful! Yes I’m keeping the walking going, I’ll go demented if I stop exercising completely. My doctor said there is a six month waiting list to see a podiatrist so I’m going to continue with my treatment routine and hope it will subside. Will try a gentle run later in the week 🤞🏻. Best of luck to you. C25K is such a brilliant programme. W3 was a turning point for me, I honestly never thought I would complete it but I did. Keep going - you’ll amaze yourself! Xx

[RunRunRun13 Graduate10]

Can only give you the advice that helped me when I had this on one foot 👣

I do extensive heel drops daily and more stretching excercises each day (calf, ankle, foot) and especially after a run (lots more than I ever used to) and now it’s part of my daily routine.

Once a week I put both feet in an ice bath of water/ice cubes (washing up bowl) 🤣 couldn’t think of having a whole body one as the feet is bad enough but it works.

Use Epsom salts in bath and use ESPA peppermint muscle rub afterwards and it has completely gone.

Hope it goes for good and happy running !!

[wallruns Graduate10]

I found that swimming a slow and steady breaststroke helped me.