Plantar Fasciitis

[taichi1]

This is 2 posts in 2 days, I don't normally have so much going on in my life hahaha. Thanks for everyone's replies. I talked about my first run, after having gone back to smoking short term and then giving it up again with running as the winner. So did a 3 km run yesterday, and my lungs were obviously bursting. This was fine later and I felt generally good. The only thing, and I put it down to having not run for a month, I felt a sharp pain in my right heel and across the arch of the foot, as if the arch was constricting, but managed to run the last 500m home. I googled it and Plantar Fasciitis seemed to fit the bill 100%. So I read a bit and consensus seemed that if the pain is below a 5 then you can continue to run but should I maybe cut my distances a little? Then in between runs ..rest and ice I guess? Anyway as it is my first run back I don't want to immediately have to have a break again. So I'm basically asking if anyone has specific experience of Plantar Fasciitis, and I would say mine is mild as when walking I just feel tenderness not massive pain. If they have experience were they ok continuing to run, and what did they do to recuperate and sort out the issue. Many thanks in advance for everyone taking the time x

[Tasha99 Graduate10]

Isn’t that the thing where rolling your foot over a tennis ball helps?

And maybe gel heel cups?

[taichi1 Graduate10 in reply to Tasha99]

sounds cool the tennis ball thing..will try it to stretch the arch thanks

[Tasha99 Graduate10 in reply to taichi1]

Yes it is that one. This really helps or so I’ve heard from people who suffer with it.

athletico.com/2012/05/09/pl...

[Oldgirlruns Graduate10]

If it’s PF taichi, there are some really good exercises on the NHS website which will help you - when I had mine last year I could barely stand at times, never mind walk or run and it didn’t really start to ease off until I started doing the exercises on a regular basis.

[taichi1 Graduate10 in reply to Oldgirlruns]

So maybe I'm lucky it just seems to be mild case at the moment...I have read it can be anything from a 3 to an 8 on pain severity. ok thanks OGR..had a quick look and gonna use the NHS website exercises

[Catwise Graduate10 60minGraduate]

youtu.be/72p58Iy6u7M(Not working as expected?)

[taichi1 Graduate10 in reply to Catwise]

tx Catwise

[Bluebirdrunner Graduate10]

I developed PF after Achillies tendonitis which was extremely painful and debilitating. It was in the arch of my foot and the whole underneath felt like it was in spasm. Walking was painful. I have been having physio for seven months and it's almost better now.

I was given strength conditioning exercises for my glutes, knees, calves, hips and toes. Calf stretches twice daily.

I recently started wearing compression socks ( no toes) which I think helped.

It's not a nice thing to have, and is stubborn so maybe be kind to yourself on your runs if you feel able to carry on.

Good luck and plenty of patience.😘xx

[taichi1 Graduate10 in reply to Bluebirdrunner]

thanks Bluebirdrunner I appreciate that I will cut the runs short if need be. Thats if I do run ...we'll see tomorrow...glad ur nearly recovered though excellent tx

[Jnubster Graduate10]

Yes it hurts like hell 🤦🏽‍♀️ I filled a small bottle of water & froze it. Rolling your foot over it really helped 👍🏻 hope it goes away soon x

[taichi1 Graduate10 in reply to Jnubster]

Now that is a good idea..gonna stick a bottle of evian in the freezer ...cheers JN

[Slinkymalinki Graduate10]

Hi, I've got the same soreness too & physio confirmed it is PF. I was given calf strengthening exercises - heel drops over stairs, slow raises up onto toes & down balanced on one leg, rolling foot over tube or frozen water - before getting out of bed helps too. And there are more on the web as you can see. I've found compression socks help with any foot tenderness too.

Haven't run since Sunday but I'm going to do shorter runs for a bit.

Good luck - hope we can both get rid of it soon! 🙂

[taichi1 Graduate10 in reply to Slinkymalinki]

Cheers Slinks....gonna do exactly the same..a problem shared etc etc

[Lifluf Graduate10]

I did find that wearing a instep-support insole in all my shoes helped it to heal quicker. Still need to do the stretch and strength exercises but it did feel (slightly) more comfortable whilst it recovered.

[taichi1 Graduate10 in reply to Lifluf]

tx lifluf...have some instep support insoles in my gym trainers ..will stick them in my running ones to try ...tx again