A slight setback - Plantar Fasciitis :(

[orangeguy]

After running eight days on the trot I seem to have now got Plantar Fasciitis. This is a self diagnosis I admit but the symptoms are spot on, pain under my foot in the heel and worse in the mornings. Yesterday I was limping around the house just walking on my toes, but after rolling with a spiky ball and doing some exercises there is definitely an improvement today but I can't see I'm going to running this week. I would be interested to hear anybody's experiences of this and how long it takes to recover.

[Grannyhugs Graduate10]

Ouch poor you, hope the spiky ball continues to give relief 🤗

[Mummycav Administrator Graduate10]

Hi orangeguy , I can really sympathise with you...I used to get it all the time the only time it seemed to go away was when I was running though as I never let it stop me...I have all sorts of Plantar socks and Velcro wraps for my ankle...it was only in my left foot and was in my last three toes, the bumps on the pavement (for the blind) used to absolutely kill if I walked over them...I haven’t done anything about it medically, I’ve just kind of ignored it and pretended it wasn’t there and now I only seem to get it if I wear my heels when I’m going out but even then it doesn’t last, maybe only the first couple of hours but I try to ignore it then, if I can’t I give my toes a little massage when I’m in the loos!! I think you’re doing the right thing though, your spikey roller sounds like just the ticket...keep on with that and just try a bit of mind over matter a bit...good luck x

[orangeguy Graduate10 in reply to Mummycav]

I've been getting the odd twinge recently and its gone off while running so I have been ignoring it also but yesterday morning when I got up I had a job to even limp around the house let alone run or even walk anywhere it was so painful. It's better today as I've managed to limp around Sainsburys so I guess it is on the mend. There's all sorts of info online with scary stories of it lasting months so the danger is starting running again too soon. I will certainly not do any running or even walking this side of the weekend and see how it is after that.

[cheekychipmunks Graduate10]

Ouch, it does hurt doesn’t it OG? I had it mid way through C25K and it was caused by insufficiently supportive trainers in the early couple of weeks.

It lasted a little while, but I’d already realised the trainers weren’t right and had changed them. I bought a PF specific insole (which I didn’t get on with), gel heel inserts a compression sock and tube bandage and carried on running. It took me longer to get all that on than the time of the run! I also did a yoga session daily which focused on feet. It helped no end. It must be said It never stopped me running, so it probably wasn’t the most severe case, and it cured itself over time.

It was totally gone by W8 or so, and *touch wood* it’s never returned and I’m running up to HM distance now.

Just my story, so please don’t necessarily do what I did and continue running if it’s too painful. 😀

[Bladerunner2049 Graduate10]

Hi Orangeguy

It's quite common and can be caused by a variety of things. Wrong shoes and over running would be the top two i'd say.

It will only get worse , it's not something you can keep running through. At its extreme you can get steroid injections, a temporary fix in most cases. The long term fix seems to be inserts for your shoes, running shoes if it's the running causing the issue or your normal day to day shoes. Or stop running.

I've gone with off the shelf inserts and socks that stretch the ligament. Using a tennis ball each morning before getting out of bed also helps, or spiky ball.

A friend of mine got custom made inserts via his health insurance, very costly but it fixed his problem. That's my next step via a sports therapist if my gets worse again. It's stopped me running in the past but I'm more determined not to let it go that again.

Take care.

Noel.

[orangeguy Graduate10 in reply to Bladerunner2049]

Thanks . . . yes its certainly not something to run through I know from how painful it was. I am hopeful it won't last too long as I am only on the third day really and it is already much better. I am hoping that is a good sign that I'm not going to be plagued with this for too long. I can now put my heel to the floor and walk which a couple days ago I couldn't do, so fingers crossed

[Bladerunner2049 Graduate10 in reply to orangeguy]

Good luck, hopefully rest and the spiky ball will put it right. At least you’re aware of it now and will know the signs when it comes back. I know how hard it is to stop running and rest. I’ve been on the injury couch for the past week with a bad cold only managed to run yesterday, but it’s so frustrating 😀

[Bladerunner2049 Graduate10 in reply to Bladerunner2049]

On the plus side being laid up as allowed my Achilles to settle down, which was acting up.

[orangeguy Graduate10 in reply to Bladerunner2049]

Well I spent three weeks off in January with a sort cold/virus type thing and just when I thought it was all systems go again I get this, such is life I guess . . . hope the cold improves soon, by the way colds are another thing I've learnt not to try and "run through".

[Hidden]

I get it in both heels, find stretches cold compress and rest helps And having a resting day between runs. I swim on those days.

Hope it continues to improve.

[orangeguy Graduate10 in reply to Hidden]

I think running eight days on the trot started it off, normally I only run three times a week. Lesson learned I think, at least it seems to be healing quite quickly . . .

[Hidden]

I had it, I used the support socks for it and they helped a lot. I did some stretching that resolved it, calf stretches and towel around toes etc.

Good luck.

[orangeguy Graduate10 in reply to Hidden]

Yes its certainly improving I can walk round putting weight on my heel now. I have been stretching also and I'm sitting here at the computer rolling my foot with a lacrosse ball Hopefully I will be able to get out for a walk tomorrow and see how that goes, the danger is going back to running too soon of course . . .

[Hidden in reply to orangeguy]

It can take time, go for a brisk walk in a few days and see how it feels.

The socks took the pain away for me and I was able to run again.

You might have to try to work out the cause of it, bad fitting trainers etc.

Good luck.. 😀

[orangeguy Graduate10 in reply to Hidden]

I think my idea of running eight days on the trot didn't help matters, maybe not do that again

[Hidden in reply to orangeguy]

You def should not do thst again. Two days rest per week at least is needed for recovery.

[MartinKH Graduate10]

Hi orangeguy,

I had plantar fasciitis 3 years ago. Fortunately at the time I had private health insurance and my GP referred me to a consultant.

As mentioned by some posters above, it is normally caused by either the wrong footwear or excessive walking or running.

The consultant told me that severity level varies massively, some people feel mild discomfort and recover after resting and some exercises after a few weeks. He also said that in a tiny minority of really severe cases, the pain is so bad that people have wanted to have their foot amputated.

After asking me a few questions, my consultant was of the opinion that my PF was of medium severity.

An x-ray will not reveal the extent of the injury, unless there is a bone problem. I had an MRI, and that showed clearly that I had some tissue damage under my heel and confirmed the consultants opinion that the injury was of medium severity.

At the time I wasn't running, but was playing tennis about 3 times per week. I was told to stop playing tennis completely for about 4 months, and given some exercises to do every day to aid recovery. The consultant told me that it may take up to 18 months to fully recover.

Sure enough I was able to resume tennis after about 4 months, and now almost 3 years later I still do the exercises to try and prevent and further injury. It no longer stops me doing anything, but I'm keen to avoid a repeat if possible, as you can understand.

The most important time to do the exercises are just before you get out of bed ( pull your toes back and hold for 30 seconds, do this three times …… but don't pull back too much ) , and also immediately after out of bed ( lean against the wall using your arms, so that you can stretch slightly and hold the tissues under your heel/ Achilles / calf - do not rock back and forth.....just a gentle stretch and hold ).

The consultant explained to me that our muscle and tissue contracts while we sleep, so it's really important to stretch it gently when we first wake up and before we put any weight on it. This is why PF is almost always more painful in the morning.

Good that you're getting some relief from the spiky ball. I had similar relief from a golf ball that I kept in the freezer ( following consultants advice ).

Only you know the extent of your injury, but I'd be really cautious about running with it and making it worse.

Sorry for the mega long post, that is just my own experience and appreciate we are all different and have different levels of severity of PF injury.

[orangeguy Graduate10 in reply to MartinKH]

Thanks, and much appreciated . . . I've had this about five days now and from the very painful first day it does seem much better. I can walk around the house and even the supermarket and only feel it slightly now, I'm planning to venture out for a short walk a bit further tomorrow and see how that goes. I think I'm doing all the right things as regards exercise, stretching and massage ball etc so hopefully I'm not going to be out for as long as I first imagined, I hope.

[MartinKH Graduate10 in reply to orangeguy]

No worries at all , and very glad that you seem to be recovering well. Great plan to keep doing the exercises and stretching for the time being.