Looking for plantar fasciitis success stories? 😬

[Rach808]

I headed to my local park run for w8r1 this morning - I was going great guns (slow but steady) until literally the last minute when I suddenly got a sharp burning sensation in the arches of both feet. I slowed to a walk but the pain carried on and they have been sore all day

I'm going to head to my GP next week - but I've googled the symptoms and it sounds like plantar fasciitis.

I've already been fitted for shoes at a running shop, I intend to ice them and do stretches twice a day. But I've been reading that it can take months and up to a year to heal 😫

I was just wondering if anyone's been through this and can offer any advice and encouragement?! Maybe it didn't take as long as you thought and you were back running in a couple of weeks?... 😏🙏🏼

[Millsie-J Graduate]

That doesnt sound like PF to me, it is usually the bottom of the heals that are affected as far as I know and generally after you have finished the exercising and then after resting eg first thing in the morning. First of all get a definitive diagnosis.

[Rach808 Graduate in reply to Millsie-J]

Thanks for your reply. I did think it was strange that it came on with both feet at the same time. Like you say I need to get it checked out properly - the thought of not being able to run for a while is already getting me down!

[Millsie-J Graduate in reply to Rach808]

There is hope even if it is PF. I had a really bad case of PF in both feet but run 10k plus now 👍🏼

[MrNiceGuy]

It's unlikely to be PF, particularly if the discomfort developed suddenly. As rightly pointed out by Jacs-W, it's something that usually develops in the heel, as a dull ache, before transcending through the arch.

Even though your arches may ache, the most likely cause is fatigue of tendons and ligaments that support them, particularly if they're not sufficiently conditioned to handle the increase in running duration.

In addition to icing the area, thus, easing inflammation, seek to introduce foot strengthening exercises, such as toe scrunches with a tea towel, for example, to help improve conditioning and resistance to fatigue.

Additionally, if you don't currently perform them, introduce calf raises, ensuring that lowering of body weight to the starting position takes place over 2-3 seconds.

You'll undoubtedly feel a stretch in the calf, but calf raises will also accustom the Achilles and plantar tendons to handling load under tension too.

[Rach808 Graduate in reply to MrNiceGuy]

Thanks I really appreciate your detailed reply. I think you're both correct especially as I haven't experienced the 'first step' paint associated with PF this morning.

I have been noticing numbness in my toes on the longer runs which I guess would tie in with poorly conditioned feet.

I will start the foot strengthening exercises and calf stretches today and continue with the icing.

Thanks again for your advice xx

[Returning2Run Graduate]

Can also use a golf ball, or bottle of water that you've frozen to give yourself a foot massage with when standing put one foot on the ball with some weight on it and roll your foot around til you find pressure points then stay on those areas for a few seconds.

Does the trick for me when my feet have worked hard.

[MrNiceGuy in reply to Returning2Run]

Indeed. A little trigger point therapy is great for removing tension held in the feet following a run.

[Rach808 Graduate in reply to Returning2Run]

Ooh top tip! I love the sound of the frozen water bottle post run! Thanks xx