Plantar fasciitis?

On Friday I completed a 16k sponsored walk with the school I work at, and then, on Sunday, I ran a tempo 5k with no apparent after effects. This morning, when I got up, I immediately noticed a tender spot on the sole of my foot - feels a bit like I've stepped on a sharp stone as if it's bruised.

Having googled my symptom, it sounds very much like pf. Has anyone else suffered with this and if so, please tell me it clears up quickly! X


Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

9 Replies

  • I have pf and unfortunately it doesn't clear up quickly, but if you go on you tube there are some great videos showing how to treat it.

  • No it doesn't clear up quickly. It may be a good time to get some better running shoes. Avoid walking in bare feet and hard soled shoes. Wear something like Crocs at home and whenever possible to cushion it.

  • I first had symptoms of PF a couple of years ago, before I ever started running. The doc gave me some topical pain relief gel and advised me to get some orthotics for my shoes. I also bought new shoes that supported my feet (including my first pair of running shoes, though not for running!), made sure I always wore slippers (with gel insoles) around the house and looked online for exercises etc. I could do to help relieve the PF. Using this combination, I successfully got my PF under control and later went on to start and complete c25k, running for the first time in my life. :-)

    However, when I went on holiday in July this year, having not had to worry about PF for over a year, I got a bit 'forgetful'. After a week or so of walking around on the beach/campsite in bare feet, I continued to do so when I got home. After a few weeks I suddenly became aware of my PF flaring up again. I didn't do much to combat it apart from stop walking around barefoot and now it has gradually got worse, so it has started interfering with my running, which I was building up again after a break.

    Coincidentally, I came here today to ask for advice and your question was right at the top! My first advice would be DON'T IGNORE IT. It won't just go away, you need to actively manage plantar fasciitis, if that's what you have. Go to the docs and get it diagnosed and follow the doc's advice. The doc also told me that this is a condition that, once you have it, you will always have. So that means, lifelong active management. I learned that if you wear the right shoes and stretch and look after your feet, that you don't have to be troubled with PF pain. However, I have now also learned that you can't have 'time off' from your PF care. :-/ If you do have PF then the sooner you tackle it, the better for you. It takes much longer to get better if you let it get worse.

    Now for my PF question... I wasn't running when I originally had to deal with my PF diagnosis. Now I am in the situation of building back up to running 5k (and hopefully more) having not done a lot of running this year. I am wearing the same shoes that helped and prevented my PF pain previously, and have a selection of orthotics for various shoes. Can I keep on running, building up gradually, while doing the necessary things to settle my PF again or is rest the only option? I've had to 'restart' several times and I don't really want to go back to square one again regarding running. Since my (active) job ended a month ago, my weight has gradually started creeping up and I do need to run to keep it under control. I will, of course, be going to see the doc if I don't see any improvement in the PF soon, but I'd like to hear from anyone with experience of PF and running and hear what worked/didn't work for you.

  • I've had PF, a good few years ago. It was a self-inflicted injury! I jumped off a low wall (thinking I was still only 8yrs old!) and landed badly. My bro-in-law, a podiatrist in the NHS, diagnosed PF and gave me a couple of orthotics for my shoes. Everyone is different of course but my experience HASN'T been that it takes a long time to clear up.

    Admittedly this is from memory, but my recollection is that it was sorted within a week and I've had no recurrence even though I'm running a lot. So it hasn't, for me at any rate, been a condition which I think I've got for life. Nor do I do anything specific to 'manage' it. It's just something painful I once had and recovered from relatively quickly. Personally, I'd be inclined to rest it a bit and see what happens but if that doesn't cure it try to see a podiatrist and get some orthotics. Hopefully it won't be the long haul others seem to have had.

  • I've had PF twice and both times it took a good while to clear up. I agree with all the advice about wearing the right footwear (although I have to admit that vanity sometimes gets in the way of that), but I found the best thing for me the second time was a foot splint that I wore to bed at night which forces your foot to curve back into position. I bought it online so I don't know if you can get one from the dr, but it definitely worked.

  • Plantar fasciitis is one of the more common injury complaints that I treat. The causes of PF are due to postural, bio-mechanical dysfunction which generally lead back up to the hips. Basically, certain muscles aren't doing their job, and other muscles compensate to support your body through movement. This places extra stress on the compensating musculature. In PF, it is usually the calves which are compensating. When they get pissy, they can pull on the plantar fascia causing pain. Simple massage on the calves can help remedy the pain. However, to treat the underlying problem, you will need the help of a movement therapist.

    Here are some helpful self massage tips that can be beneficial for treating plantar fasciiitis.

  • Quick update on my PF. I did a little treadmill run yesterday, so I put on my original Brooks running shoes (which I have only used indoors since I got my Gore Tex ones). These are the running shoes that I bought and wore all the time when I first got diagnosed, well before I even started running. I can only assume that it was wearing these yesterday (I kept them on for 2-3 hours) that helped me get out of bed this morning without crippling pain. I wore them again for my outdoor run today and kept them on for an hour or so. So far, so good. Of course, it could be coincidence but I think the extra support they afforded my feet really helped. :-)

  • I had PF before I started C25K (I only started it because I bought some running shoes to help with the PF), what sorted it for me was rolling my foot on an aerosol can and lots and lots of stretching - the one where you stand on a step with the front half of your foot and let your heel drop over the edge. After suffering for months with a sore foot, the problem disappered within a couple of weeks and, touch wood, apart from a very occasional niggle, I've not had any problems since. If there is a niggle, I just make sure I do my stretches and it's fine again.

  • Hi, i had PF for several months without realising or finding out what it was which was a big mistake! Came on after walking around all summer barefoot or in flats. Now I am treating it. I fill a glass jam jar with ice, top up with cold water and roll that under my foot which you can do for ages sitting down. Hanging off the edge of a step (see above!) also helps. Got rid of it in my right foot but left foot is being stubborn. I've been relying on shop bought orthotics but after reading these posts I will be asking my GP for a referral to podiatry. The other posts are right, you just have to keep on treating it. Good luck.

You may also like...