Plantar Fasciitis.

[sophistikitty]

Oh, for God's sake. Last summer, when I started Couch to 5K for the first time, plantar fasciitis struck during the first run of Week 3 and it took a good two weeks for me to be able to run again.

Now, I'm starting again, got as far as the first run of Week 4 and, lo and behold... It's incredibly annoying. I was feeling twinges when I started the run, but by the time I'd finished the run today there was no pain at all (weird how that happens). Now, however, it's back, and worse. Clearly it's possible to run through it, but obviously not a very good idea. I don't want to have to wait two weeks to get going again though! Grumble grumble.

Here's hoping some rest and elevation will do it some good.

[Millsie-J Graduate]

Get a gait analysis and good running shoes, go for something with a 12 mm heel to toe drop. Also ensure you are doing heel extension and calf stretching/strengthening exercises.

PF can be very painful so I would advise getting expert advice from a sports physio to ensure you have the correct diagnosis and exercises.

[Madge50 Graduate]

Hi there, I used to get that, every time I got to the 28 minute runs.....and basically just had to wait for it to go, it is an overuse injury - your body is telling you it's too much too soon. I've learnt my body can do high impact, but slow and steady.

what I did though was reduce my runs to two a week and (touch wood) I've not had a problem since - I also calf stretch religiously after every single run I do, i've gone on to complete C25K, moved up to 10k, ran two 10 milers and am now preparing for my first half marathon - all on two runs a week.

Its taken a long time though........

Give yourself a break, you're doing fantastic, it takes your body a long time to learn something new, much longer than you think..... I wouldn't attempt to run until the pain has completely gone, and as soon as you feel that 'bruised' feeling under your heel stop...

Good luck, hang in there, you'll find a way 🤗

Mx

[Ejbirdy Graduate]

Hi I used to get this at the start of C25K.

Two things that worked well - investing in running socks , they have support across the arch area.

Rolling my effected foot on a hard ball - it bloody hurts at first but just keep going until the pain eases. It helps with the sticky fibres.

I picked up some hard dog balls , you need to stand so that you put pressure on when rolling. Takes a few minutes but the relief is great.

I was rolling my foot before I ran as a preventive measure.

Good luck !

[Runon Graduate in reply to Ejbirdy]

I had this a long time back and used the hard ball thing and it really did work and quite quickly. When you're better you can also throw it for dogs - so it's not wasted!

[sophistikitty Graduate in reply to Ejbirdy]

I'll have to find myself a hard ball - I volunteer at an animal rescue place, so it shouldn't be too difficult! I've been stretching the foot and calf and it seems to be helping - it's really not that bad most of the time.

When I did Couch to 5K before, once the PF had gone and I continued with the course I was fine, so I'm guessing it has a lot to do with being unused to the level of exercise.

Thanks everyone!

[Runon Graduate in reply to sophistikitty]

You'll soon be better and hopping and skipping and cartwheeling - oh and running It's actually easier second (or in my case third) time around. At least you know that you can do it.

[Curlygurly2 Graduate]

I have PF at the moment too, and I've found it exactly as you described. Ok at the time of exercise, then bad a bit later. Also bad after a period of inactivity, like first thing in the morning. All I can say is don't run until it's completely gone or you will just push your recovery further back. I've had 2 weeks off so far, hardly even done any walking. I have a 10k race in 5 weeks, frankly not sure I'll even be able to walk it. It's tough, but no point in aggravating it.

[sophistikitty Graduate in reply to Curlygurly2]

It's so annoying, isn't it! It really isn't that bad for me, but it isn't completely gone so I'm loath to risk making it worse again. To add insult to injury, the FitBit I ordered arrived yesterday, and now I can't properly test it out.

I don't think cycling will be a problem, though, so I'm planning on trying to do similar intervals on the bike as I'd have for the runs to keep my fitness up.

[Curlygurly2 Graduate in reply to sophistikitty]

Just be careful on the bike, my husband got his PF from the gym, someone had left the exercise bike on full tension and he didn't realise. He pressed down hard on the pedal....

Enjoy your fitbit when you get to use it!

[sophistikitty Graduate in reply to Curlygurly2]

Cycling seems pretty OK - we went out yesterday and no ill effects so far at least! It's only stopping on the bike that's a slight problem (I'm very short, so can only reach the ground with my tiptoes) but out here in the middle of nowhere there isn't really any reason to stop.

Thank you!