Physiotherapist- he says "YES"!!

[Redbillie21]

Been to see physiotherapist. Have Bursitis in hip and Plantar Fasciitis in foot but he's given me some stretches to do 3 times a day and said I can restart the programme today!!

So, I'm off in a bit. Going back to W4R1. Think I'll be ok 👌😍🤗

[davelinks Graduate]

That's great! Slow n steady mind!😊

[Redbillie21 Graduate in reply to davelinks]

Thanks davelinks. Will do 👍

[Oldfloss Administrator Graduate]

Great news sweetie! Take it steady and slow and you will be fine!!!

[Redbillie21 Graduate in reply to Oldfloss]

Thanks Oldfloss. All went well, apart from niggling pains but I had them before I started! 😂

[Oldfloss Administrator Graduate]

I am so glad you echo my slow and steady comments davelinks ..it really concerns me how many folk seem to want to hurtle towards a 5K at top speed...

Not our Redbillie21 though.. doing it right and keeping it gentle!

[Redbillie21 Graduate in reply to Oldfloss]

😂😂

[Oldfloss Administrator Graduate]

PS...

I did not mean great news about the diagnosis, but great that you are good to run again! x

[misswobble Graduate]

Oh I know! It's not like we don't say it 🙄😃

[runner56 Graduate]

Interested in the stretches you were given for PF. Can you expand?

[Redbillie21 Graduate in reply to runner56]

No problem runner56. Easy stretches, first one was to stand facing a wall, leg with bad foot straight out behind, other up to skirting board. Lean into good leg and you'll feel stretch up back if calf in bad leg. Mine feels tight when doing this which means my muscles are taught.

Second stretch, same position but with bad foot right up to wall or skirting board but with toes bent up towards ceiling (if that makes sense). Bring other leg closer to wall and bend back knee so you feel the pull in the bottom of your foot. If you can't feel it, bring other leg closer to the wall.

Do these 3 times a day. Also, fill a water bottle with water and freeze it. When frozen, use as a roller under your foot.

I also have a dropped arch on the inside of my foot so he recommended wearing insoles for PF which lifts inside edge arch up. As soon as I out these in my normal shoes, it felt 99% better. But he said not to wear it in my running shoes.

Hope that helps! 👍

[runner56 Graduate in reply to Redbillie21]

Thanks. Much appreciated 👍