Plantar fasciitis

[Jododds]

Hi all. I’m still on the IC after 2 1/2 months. I would love to be out running. Has anyone be else had this running injury? I would love to hear how you got over it and are running again and what treatment you received. Thank you!

[Midriff_Crisis Graduate]

Have you investigated shoe / insole options? It isn't something I suffer from, but there do seem to be options specifically aimed at runners.

runnerclick.com/10-best-pla...

Do you have a running shop locally who offer gait analysis and sell a range of shoes / insoles?

I'd love to hear you find a solution that gets you back running.

[nurseljh Graduate]

Change shoes, consider a wrap at night to hold flexion. Everything ive heard is do not do injections!

[Millsie-J Graduate]

Hi. I had PF some while ago, not running related. It was bad. I had steroid injections in each heal because it was not improving even after nine months of pain. The injections did nothing although I know people who have been helped by them.

I consequently insisted my GP fast tracked me to physio, I was at the end of my tether by then!

The physio gave me heel drop exercises. On the lower stair, lift your heels and slowly lower them below the step......I did a count of six as I lowered. Raise and repeat. 5 times. Repeat three times ( 15 in total). Repeat at least three times a day.

Never wear completely flat shoes. Absolutely no flip flops! An iced bottle of water rolled under the foot is also good.

A running shoe with heel to toe drop of 12 mm is recommended for PF sufferers. I wear 10 mm and all is well. I have been PF free for four years. I have been running for 18 months of that time. I still do heel dips regularly.

Any stretches for calf, archilles, heels etc will also help but you must do them very regularly.

Good luck!

[the_tea_fairy Graduate in reply to Millsie-J]

I didn't realise heel drops sort PF. I do them as a preventative measure to placate a slightly grumpy Achilles' tendon, so they're even better than I realised 👍🏼. I do one leg at a time but if you're doing that, use the other leg to lift you back up if that makes sense (avoids straining the tendon you're trying to stretch or something; can't quite remember!!)

[Jododds in reply to Millsie-J]

Thank you very much. I have only just seen your kind reply. Back running now. It took 9 months to get better in the end. I avoided the injections and physio did the trick, but slowly.

[Anthie Graduate]

Hi Jododds, Are you followed by a doctor and a physiotherapist? I have flat feet but only my right foot heel is at times painful. I'm lucky to see a physiotherapist every week for postural problems and we work differently depending on the pain I feel. Massages are really great for your feet muscles to relax and then I have special insoles designed by a chiropodist after analysis of my posture. I wear them all the time. The soles are part of preventing the pain but also help regaining balance (I was 70% on my left foot in August and now I'm 48% vs 52% on my right foot thanks to the soles and the physio work). But I suppose you've also had painkillers and you've done a lot of stretching. Perhaps a "sports" doctor or physio can advise you as to how to run with the PF? Good luck!!

[wallruns Graduate]

I saw a podiatrist, who did acupuncture and strapped my feet with kt tape which I had to keep on for a week. I also got insoles and exercises to do. I was also told to fill a pop bottle with water, freeze it and regularly roll my feet on it.

Within a couple of weeks the pain had gone and I was able to get out running again. Started with 5 minutes and gradually increased the time. After every run I roll my feet over the frozen pop bottle.

I am now regularly running twice a week a short mid week run and a 10k at the weekend.

Hope this helps.