Back after Plantar fasciitis: I will be... - Couch to 5K

Couch to 5K

134,110 members159,473 posts

Back after Plantar fasciitis

maryladyedwards profile image
5 Replies

I will be returning to running after a bout of plantar fasciitis (diagnosed by GP) and need advice on where to start from. I was told to swim and do yoga instead of running for 2 weeks.

I was running well on W8R2 when I decided to do a park run with friends. However didn't have time to warm up properly and tried to keep running even when my feet and legs had said enough (stupidly). When the run was over the pain in my heels was terrible. I left a day and thought I'd run again on the Monday. However still in pain decided to give it a miss but saw the GP.

I am now ready to get back to it (sensibly this time) and need to know which week to start with. I didn't really want to start right at the beginning as I've been swimming to keep up endurance and yoga for flexibility but know I shouldn't go straight back to W8.

I've realised where my mistakes was and am determined not to repeat it again and would like advice so I can keep running without injury.

Written by
maryladyedwards profile image
maryladyedwards
To view profiles and participate in discussions please or .
5 Replies
Tomas profile image
TomasGraduate

Pick a number. Week 5 if that sounds good to you. Or 6. Or 8. Any number will do. Then go for a run, taking care not to make the same mistakes again. After the run, assess how you feel. Did you struggle? If so, go back another week or two. If you didn't struggle, then you've probably found the right re-start point.

Good luck, and it's great to hear you're back at it again.

maryladyedwards profile image
maryladyedwards in reply toTomas

Week 5 sounds like a good starting point. I will see what I feel like afterwards and go from there.

Thank you Tomas.

Rignold profile image
Rignold

I would say if you were well into the continuous runs, there is no need to go back to run/walk, just see how far you get on a continuous run and use that as your base point. Or, to qualify that a little, go out and do a run that is about 75-80% of what you feel you can manage. Don't push yourself to failure the first time out, better to start slightly over cautiously than overdo it. Then see how you feel the next couple of days, a s that's the acid test, and if all is well, do the same again and build from there.

maryladyedwards profile image
maryladyedwards

I ran yesterday for 15 mins with no problems. I was very cautious and stopped at that point. I will run again tomorrow and see if I can push it to 20 and go from there.

I have no pain and fell like I could have gone further but didn't want to over do things.

Thank you for you advice. I really appreciate it.

alijabu profile image
alijabuGraduate

Did you need treatment for your plantar faciitis, or just rest? I have been suffering on and off with it (undiagnosed) for several months, caused I think by fracturing my little toe, and then walking awkwardly to compensate for it. I am able to run and have reached week 5 but get an ache in my heel afterwards, and it is worse first thing in the morning but is ok when I get going. Just wondered if you did anything to relieve it x

Not what you're looking for?

You may also like...

Plantar Fasciitis.

Oh, for God's sake. Last summer, when I started Couch to 5K for the first time, plantar fasciitis...
sophistikitty profile image
Graduate

Looking for plantar fasciitis success stories? 😬

I headed to my local park run for w8r1 this morning - I was going great guns (slow but steady)...
Rach808 profile image
Graduate

Plantar Fasciitis sufferers comments appreciated

So I've been off running and all high impact exercise for over 4 weeks which to say has been...
Oldgirl profile image
Graduate

Plantar Fasciitis

I'm thinking that's what this horrid heal pain is. I've been told about using a ball to loosen up...
Sarahsnail profile image

Plantar fasciitis and running.

Hi all. I've been suffering from plantar fasciitis for number of years. In last few years it was...
pe_stopa profile image

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
Yesletsgo profile image
YesletsgoAdministrator
Mummycav profile image
MummycavAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.