Can I run with plantar fasciitis?

[Kimyeo]

Hi

I recently started with plantar fasciitis symptoms. I am about 6 weeks post grad and building up to 5k running 3 times per week (apart from 2 weeks in Greece!)

After the last run 4.5k in 46 mins I could not walk the next morning without severe pain under my left foot. Could barely finish 9 holes of golf the next day. After googling symptoms PF fits what I am feeling. I also now know there is no quick cure, just lots of stretching certain places, rest and ice to reduce inflamation etc.

I want to keep running, if I dose up and can handle the discomfort, will it be ok to keep running, or will it delay recovery?

thanks

Kim

[Lizziwizxie]

Hi Kim, I had plantar F for nearly a year. It was driving me crazy, really painful and it made me feel like an old lady! I'm very active so it really was a handicap. I did all the streatching exercises which were helpful and iced my heel which helped a lot. However nothing helped as much as a pair of insoles, I went to a scholl shoe shop where they had 'Foot Doctor' insoles especially for Plantar F. Within three days the symptoms had almost disappeared .. Unbelievable! I started running Cto5K about a month later. Really important to get the best running shoes, my runs are on tracks through the woods so I got trail running shoes which have great cushioning. It is important to put your insoles into your running shoes, this may sound strange, but it works! I have completed the training and am now going on to the next level which is 10K! Probably good to heal you're symptoms before you start running so you don't over stress the tendon..

Good luck!

Lizzie

[Kimyeo Graduate in reply to Lizziwizxie]

Hi Lizzi

Thanks for the advice, I will try insoles. When I started I got a gait analysis and good pair of gortex shoes, as like you I prefer to run in the country rather than road. Do you think the insoles will go into the shoes or replace my cushioned ones?

Kim

[Lizziwizxie in reply to Kimyeo]

Hi Kim, yes I put the insoles straight into my running shoes. They were very comfortable . It's really important to support you instep. But I'd wait until you heel is feeling a lot better before you start running. Good luck.

[cheekychipmunks Graduate]

I’d say if you’re in that much pain it would be better to rest up. It will heal, but it will take a lot longer if you keep running on it unfortunately. ☹️

I think I had must have had mild PF throughout the programme from W2 onwards, but mine was more like a tight discomfort rather than pain. I did run through it, and it’s now fine. But for me, running didn’t hurt at all, so I felt safe doing so.

Hope yours heals quickly for you. 🤞

[Kimyeo Graduate in reply to cheekychipmunks]

Thanks Cheeky

Sounds like good advice, I will try insoles but probably just have to take my medicine...

I have got a rowing machine so at least I can keep up some exercise

Kim

[cheekychipmunks Graduate in reply to Kimyeo]

I also bought some gel PF heal supports which you might want to think about. I wore them for a few runs and they were comfy enough. A bit of shock absorption really. 😀

[HillsEverywhere Graduate]

Another PF sufferer here.

What helped me :

- insoles/shoes with good arch support

- stretching

- massaging foot arch by rolling it on a tennis ball (not very pleasant on the spot, but the foot feels great on the next morning).

[Kimyeo Graduate in reply to HillsEverywhere]

Hi Hills

Thanks good advice, I'll try the tennis ball trick. I also have a hard foam roller that vibrates, do yo think that would help or hinder?

Kim

[IannodaTruffe Mentor]

Why are you trying to run three 5k runs per week?

Most people stick with a couple of 30 minute runs and use only one run as an extending run.

Have you read the guide to post C25K running? healthunlocked.com/couchto5...

Take care, pf can stop you running completely if it gets bad.

[Kimyeo Graduate in reply to IannodaTruffe]

Hi

I don’t think I put it well, I am (was) running 3 x 30 mins per week, trying to slowly build up to ‘a’ 5k run. I am consolidating.

However.. whilst walking the dog tonight, felt fine, had a little trot, couple of 10 mins felt ok. Sat down had tea, hobbling now, trying to stretch it out a bit.

I will put all the good advice into practice and lay off a bit. Cycling and rowing for a bit. Shame because running had really upped my energy levels and was dropping my weight.

I also just bought a running machine for the nasty winter nights....

[cheekychipmunks Graduate]

Hi Kimyeo, just checking in to see how your PF is doing? Only because mine has flared up big time! I think it was caused by me compensating for an injured toe. 😩 Toe is now fine, PF is agony. I’m currently icing it after hobbling slowly downstairs for my morning cuppa.

I felt it during parkrun yesterday, but carried on. Suffering today. 😩 I hope yours is ok. 😀

[Kimyeo Graduate in reply to cheekychipmunks]

Hi cheeky

That doesn’t sound good, unfortunately same situation for me. I tried a trot whilst out walking the dog, big mistake. Alright whilst running, but after and the next few days very painful

I am resolved to rest, stretch, ice and exercise in another way for a few weeks.

Keep me updated how yours goes and what helps you.

I just got some gel heel thingies but not sure they help

Kim

[cheekychipmunks Graduate in reply to Kimyeo]

Isn’t it a pain (literally)?! My plan is to lay off running this week, just do slow dog walks, keep icing/stretching etc and I’ve also ordered some compression socks off Amazon - had good reviews from PF sufferers. We’ll see!

I’m also going to revert to my arch support insoles (which I took out 🙄), plus I have some of those gel heel things to wear too. It’ll take me longer to prepare my foot than my dog walk itself!

Another thing I’m doing is a yoga for the feet video which incorporates lots of lovely foot stretches. I want to beat this sucker!

Hope yours is feeling better soon too! 😀

[dory950 Graduate]

I personally don’t suffer but I have a pair of OOFOS running recovery shoes . I follow a few people of Instagram who swear by then for PF.They are very cushioned and so comfortable 👍

[Kimyeo Graduate in reply to dory950]

Thanks dory will check them out

[Kimyeo Graduate]

It’s been a while, but PF now gone, applied all recommendations, mostly rest and patience. Back to 3 x 30 mins a week, with one eye on a park run by my 63rd birthday in April!