Graduated but now injured 😩

[Michael1971]

Hi everyone, this is my first post.

I’ve been reading with interest all of the comments and encouragement on the forum and it’s great.

My goal at the beginning of this was to try to improve my fitness and lose about 3st.

To date I’ve lost a stone and a half.

I managed to graduate last week after repeating Week 9 due to interruptions from the recent snow and ice.

It was my intention to continue running 5K’s for a while before hopefully moving on to attempt the bridge to 10K but now I’ve picked up an injury that I believe to be plantar fasciitis in my left foot.

I ran 5K yesterday morning and felt ok but my foot is extremely sore this morning.

Just hope I’m not going to be laid up for weeks!

Does anyone have any advice for dealing with this condition?

[EmmaRunning Graduate]

Oooh unlucky! I’ve got it too. I went to my friend who happens to be a podiatrist and she gave me a sheet of exercises to do that involves stretching and light massage. She also told me to take painkillers if I needed to but I’ve managed without. And v importantly get good running shoes as your feet need good support. The good news is she said it would go if I did the exercises religiously everyday (for about 3 months). The bad news is I’m rubbish at doing what I’m told ......🤨. running.competitor.com/2013... This may help also. Hope it gets better soon.

[Michael1971 Graduate in reply to EmmaRunning]

Thank you. I’ve picked up a few stretching tips online and will give these a try.

Seems I’m going to have to be patient and give it time to heal.

[Dhiny]

Heat, stretches and massage will help but it does take a while to resolve. Having a sports massage on it can help too - check the register of the Federation of Holistic Therapists to find a therapist near you. fht.org.uk

[Michael1971 Graduate in reply to Dhiny]

Thanks for the advice.

[Elfe5 Graduate]

I have had trouble with this in the past - sympathy. Your on going weight loss will definitely help ( well done, you are doing really well with that). Have you had gait analysis and bought running shoes suitable for you? Yes do the stretches. A trip to a sports physio is a good idea if it continues to be a nuisance.

[Michael1971 Graduate]

Thank you for the reply.

Before starting on the C25K Programme, I would never have considered having gait analysis done. Probably assuming it was for ‘real runners’ only.

I am going to look into this further and replace my standard off the shelf Adidas running shoes.

I just hope if I’m unable to run for a period of time while this heals that I can keep up the weight loss progress.

[Elfe5 Graduate in reply to Michael1971]

Ha, yes! I relate to the " real runner" thing - I would not have thought of gait analysis if my "real runner husband" hadn't insisted that I did that - and he was right - my running shoes are so much better than the old trainers I started in.

Re weight loss and exercise ( I'm doing that too) you could temporarily use another form of exercise- I cycle & walk on rest days, - swimming would not hurt your foot - something is better than nothing!

One other random thing re your sore foot. ( and yes, don't guess, check it out) I use an ancient pair of crocs in the house instead of slippers/ nothing. They have good arch support and are squishy- the most comfortable thing I have ever found to wear during bouts of plantar faciitis - I always wear them in the house- scruffy, uncool, but comfy! They are online- 'crocs for plantar fasciitis'. 😄

[mrrun Graduate]

Have you been diagnosed or you just think it could be plantar fasciitis? When it comes to feet, knees & hips I would never assume myself, I would always go and see a physio (not a GP) and hear them out. It saves a lot of potential hassle.

Good luck!

[Millsie-J Graduate]

I agree with mrrun , get a proper diagnosis. I had very bad PF a couple of years ago. Correct exercises and correct shoes will help (never wear completly flat shoes), Running shoes with heel to toe drop of 12mm are recommended for PF sufferers.

Good luck runner!

[ju-ju- Graduate]

well done on your weightloss and progress. Has the PF been diagnosed? I would see somebody professional ( physio, osteo etc etc)for advice to have it assessed personally.

[Michael1971 Graduate]

Thanks for all the replies. It’s been a case of self diagnosis as all of the symptoms seem to match exactly with what I have read online. To be sure I’ll look up a physio and get checked out.

[mrrun Graduate in reply to Michael1971]

Sometimes the trouble could be elsewhere and symptoms very similar - however, the treatment would be different. Online is online, but you need a sports physio or osteopath.

You must get proper shoes and gait analysis done, that's essential and, as I know painfully well, failing that you can get seriously injured in the long run.

I did....

[Michael1971 Graduate in reply to mrrun]

Thanks for the advice 👍

[Michael1971 Graduate]

Had an appointment with the physio yesterday and I've Plantar Fasciitis in my left foot. Also have some issues with tight calves and achilles. Got some treatment and have some stretches and exercises to do for the next few weeks before I go for the gait analysis and new running shoes.

Good to take the first step on the road to recovery.

Thanks everyone for all the advice.