I have been having issues with heel pain, since being on garmin coach training for 10k, it is a mixture of speedwork and longer runs at weekend so far I have managed 7.5km!!! I don't know if I overtrained, and now I have insoles and I do a lot of stretches. But I am unable to run 3 times a week, which I have been able to. I stopped to run for a week and half because I wasn't able to bear weight! and yesterday finally I did 4k that was I could manage with my normal pace... Around 8min/km. I read that the condition can resolve on its own between 6 months to a year!!! I cannot do that, I need to run!!! So what did you do? I would be grateful to hear any ideas or advice you may have? Thank you
What did you do to run with plantar fasciitis? - Bridge to 10K
What did you do to run with plantar fasciitis?
40 Replies
•
You can get support socks that help.
What stretches are you doing for it?
• in reply to
Stretches specifically for calves, and plantar fasciitis, tennis ball, foam rollers, the support sock didn't do anything to me. Thank you!
• in reply to
Maybe you just need to keep going with the stretches etc then, it sometimes can take months...
• in reply to
Yep, It seems to be the case... I know there is not a magic cure but still I am open to any ideas!!! Thank you
• in reply to
I kept running when I had it, not sure if it made any difference or not.
• in reply to
Did you cut down runs? Or the distance? Thank you
• in reply to
No, I just carried on as normal, I run on a treadmill though which might be the difference.
Don't say thank you, you are always welcome.
• in reply to
Lol it is the habit!!! You will be surprised to hear I have never said thank you in Spanish! 🤣 My hubby thinks I am rude when we travel to Spain.. (he is English and me Spanish) go figure!
• in reply to
Oh well, I can think of worse habits to have 😂
I'm surprised at that.
MummycavAdministratorGraduate10
ouch...sorry to hear you're suffering from this, it's awful and sooooo painful...I get it occasionally, I used to have it all the time..some mornings my heal pain really hurts until I get going then it disappears. Thankfully mine wasn't too painful to run on...but I did find an improvement when I got my first pair of proper trainers...I also have loads of different compression aides that I wear when I feel it coming on that cover my foot and ankle...Have a google theres a few about...also there are small wooden rollers which I also find helpful. Gosh, at one time I found it so painful to walk on the nobbly bits of pavement (the ones at the edge of the kerb designed to help blind and partially sighted people) ..oooof...that killed...and I could feel every stone on the pavement at one time...I definitely think regular running has helped. Good luck
• in reply toMummycav
I know, that has been so painful that I couldn't walk.... I have been so careful with my running, warming cooling down exercises, stretches and all of that, and still got that!!! Yesterday was my first run after a week a half rest and 4k was I could manage!!!! Been doing so much stretches, foam rollers they do help, today is not too bad. I have new trainers bought a couple of months ago, so I know that is not the issue... Oh well I will have to go by feeling... And hopefully soon I will resume my training, but now slow runs and stop when the heels are hurting... Oh well thank you for you sympathy... It is bloody painful
backintimeGraduate10
Vintage61 has had lots of trouble with this lately - she can probably pass on what advice she was given by her therapist
• in reply tobackintime
That would be great!!! Thank you!!!
If you click on her name you should be able to find her posts about it. I can't remember if she gave details of her treatment or not.
• in reply tobackintime
Thank you. Just checked, not very much info on that aspect, only that she went to physio, which I think I should if things are not progressing... Thank you for sharing!!!
UpTheStanleyGraduate10
I'm tagging Oldgirlruns who went through this earlier in the year, in case she has pearls of wisdom to add ….. I just know it sucks. Best of luck!
• in reply toUpTheStanley
Thank you!!! That will help!
MimirossiGraduate10
I have had plantar fasciitis too, first for two years in my right foot and now I am just recovering after two years with my left foot.
The first time I had it was before I started running. It was so bad that my doctor referred me to Guy’s Hospital for shock wave treatment. That did work after three months or so.
Then, after I started running I developed it in my left foot. I had a five month rest from running, which made no difference at all. I was ready to give shock wave a go, but my running group leader said not to, because it would be treating the symptoms and not the cause.
She specialises in biomechanics and gave me an appointment. She discovered that I have weakness in my hip and glut muscles, which she thought had a chain reaction down to my foot. She gave me hip and glut strengthening exercises to practise regularly. This has really helped. Also I have been doing single leg heel raises as well as stretching. With this approach I am now almost pain free!
I am about to start a running course now to improve my technique, as I think my running style may have something to do with getting PF and I don’t want to get it again!
I am also very careful which shoes I wear, both when not running and the rest of the time. Comfort has to come before style these days!
I hope you get some relief soon, as it is agonising! Good luck!
• in reply toMimirossi
I'm glad to hear you have yours resolved or mostly resolved. I think I will have to go to GP if things don't improve... 😔
Maybe get them to refer you to a physio to see if anything is causing it?
• in reply toMimirossi
Will do!!! Thank you!
Yes. Go to your GP. I have to say, when I had it I was told to rest it and it did go away by itself. I wasn’t really into running then and I had to walk in my job but once I understood that resting it rather than exercising it was the way forward I did what I could to limit walking and running it began to improve though it was indeed months before it went away entirely.
So you may have to rest from running but listen to the doctor, not to me. When you can go back to running maybe see about gait analysis and cushioned running shoes to help prevent a recurrence.
OldgirlrunsGraduate10
Oh Pinky, I really feel for you! PF is a stinker! I see UTS wonders if I have anything useful to add to the general advice, having suffered most of last year with it in my right foot! Unfortunately, I think it’s all been said! My doctor told me that it could take anything up to 18 months to really heal, fortunately for me it was only about 6 but that was more than enough! Do the exercises you’ve been given- my doctor and the physio both gave me the same ones so I was pretty sure they would work! Foam rollers and ice packs also help. All my shoes now have orthotics in them so no more stilettos for me, it’s ‘sensible’ shoes only from now on! Decent running shoes and gait analysis will help you get the right support. If you can only manage 2 runs a week, then don’t try and do more for now; do your stretches regularly - if it doesn’t get better you may need to see your doctor to make sure it is PF and not something else. There are other things the doctors can do but they’re a last resort and can have other side effects as well so not to be done lightly! And finally - I know it’s hard but be patient. It will go eventually! Good luck!
• in reply toOldgirlruns
Oh dear, when I started to run in May, I didn't think we were going to have so many problems!!! Problems I never had! But thank you for your advice, it is more about managing the symptoms and try to run on a good day... And not overdoing it until it resolves, it seems to be...
I think so! It’ll be no help to you but at least you know you’re not alone here! Curiously, I’d never even heard of PF until I had it - and then I kept finding people who’d also suffered and realised it was really common! As I said - no help to you! Good luck, I really hope it starts to ease up soon!
• in reply toOldgirlruns
Amen to that! Thank you, you too xxx
Hi pink pimkie i feel for you! Had a heel problem since my first 10K recently which was on pavements and I’m generally a treadmill slow runner ! had a week off to stretch and rest and am climbing the walls and grumpy !! So today I’m going to get back on my treadmill gently much to the relief of my husband!
Get a golf ball and roll it under your feet to stretch out the muscles. I struggled with this and within a short time of using the golf ball regularly don’t have any problems now.
Also, if you haven’t already, get a good pair of trainers. Go to a runners shop where they will get you the right pair for you. Well worth it 🤗
• in reply toPortobellos
Already have a new pair as advised by gait analysis. Thank you!!!
Hi Pinkypimpie, great name!!
My husband had this, dr recommended rolling a golf ball under his heel which really helped, he does this most days now to prevent the pain returning. Hope it helps 👍
• in reply toNannyto2
Thank you!!! I did with a golf ball and it is great, but I am doing other stretches as well as I can do when I am out... 😊
CandyCoolGraduate10
You get a plastic round water bottle. Put water in and freeze. Then use it twice a day to roll your foot back and forward for at least 5 mins. Longer if you can. I and a few others I know found this brilliant x
• in reply toCandyCool
Thank you. I will do.
I had the steroid injections into both feet. One hurt like hell, the other nothing. The doctor used local anaesthetic on the second one before injecting, the first mixed the anaesthetic with the steroid. Before the steroid was wayyy better.
Although I found this worked and has continued my running I have also started wearing thick squidgy flip flops around the house. I can’t bear it now without them. I find both these help really helped.
• in reply toYeahIcan
Ouch, sounds like hell, I did have steroids injections many years ago on my left hip, it worked wonders. At the moment I am just about managing. First 5 days was hell, couldn't walk, now I can walk, and I have been able to run just 2 days ago after 1 wk and half which I barely could, I am slowly building but I am not putting strain on it, if it hurts I stop, the furthest distance was 4k with PF but I walked some as I didn't want to push myself into making worse, and I was limping afterwards.... But lots of stretching throughout the day and insoles seemed to help...
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