Oh the pain of Plantar fasciitis! 😟😫

[Gardenj]

Finally diagnosed with plantar fasciitis last week although I've suspected that this nagging pain in my foot was PF for some months now. I'd kept starting C25k but only got to week 2 before I had to take a break & restart. Podiatrist has advised to ditch the heels & wear trainers 24/7 and do the stretching exercises she recommended. She advised this is gonna be a long haul. Also advised not to run! I'm gutted 😢 I keep reading all the posts on here how everyone is progressing & I just want to get out there ☹ Does anyone have any tips or advice please.

[Oldgirlruns Graduate]

I suffered with this for most of

last year- which is why my friend graduated then and I’m only on week 2! I really feel for you, it’s horrible. My only advice is sensible shoes with insoles to support the feet and get going on the exercises - my PF only really started to get better when I did them properly. And looking at this for did keep me focussed, so you’re doing the right thing! Good luck!

[Gardenj in reply to Oldgirlruns]

Thanks for advice. I have been doing the calf stretching exercises at every opportunity I can, plus stretches on the PF with a fitness band wrapped around the ball of my foot. I've got some Of support socks off the internet but I'm not convinced they do anything. Good luck on your journey Oldgirlruns!

[Jell6 Graduate]

My husband ( part Gazelle) had PF for about 12 months, it's sadly not something that can be rushed.

He changed his footwear, (not from heels, but from Converse or Vans style 🤣🤣) eventually with that, plus the exercises he is back to his, too many to count miles per week. He runs in miles, I run in kms!!

You will get there. Good luck 😊

[Curlygurly2 Graduate]

It may be coincidence, but mine started to get better one day when I left my running shoes on when I came home after a run . Previously I had taken them off and walked around barefoot for a while before getting into my bath, I found it helped if I kept my shoes on while looking at my Garmin stats etc. As I say, might be coincidence, but I've seen other runners say the same on other forums, so it might be worth a go....I also switched from heel strike to mid foot strike to take the strain off my heel.

You have my sympathy, it's bloomin' painful isn't it?

[Oldgirlruns Graduate in reply to Curlygurly2]

I think you might have something there Curlygurly - the Docs and a physio I saw for my PF were all insistent that I immediately stop walking around barefoot! Flipflops too are now verboten.

[Curlygurly2 Graduate in reply to Oldgirlruns]

Yes, flat shoes are the worst. Does it hurt when you get out of bed in the morning, or when you've been sitting for a while? Mine did, rotten start to the day...

The best stretch I found was to put all your toes on the skirting board. heel on the floor then stretch like that, bend your knee towards the wall if you know what I mean.

I spent most of my time in an old pair of running shoes, Mizuno's are very soft and padded.

[Oldgirlruns Graduate in reply to Curlygurly2]

Yes, mine hurt when I got out of bed - hop, hop, hop to the bathroom! But it also hurt whenever I got up from a chair etc. Everyone said it wools be worst in the morning and should ease off during the day; did it heck!! But virtually gone now so onwards and upwards!

[Gardenj in reply to Oldgirlruns]

Yeah really painful in the morning, & some days all day long!! Some days I even have pain right up the leg & across the lower back which is where I'm at now. I'm sure it must be from the foot problem as I haven't done anything else for it to hurt. Feel like a right old crone at the minute hobbling around. I feel now like I was silly to think I could start running at my age, I'm in my mid 50's. The head is willing but the body says OUCH!!! Thanks for your message.

[Gardenj in reply to Curlygurly2]

Yes its really painful 1st thing and after I've been sat for a while. I'll try the toes against the wall stretch. I've been searching for tips on you tube & they all suggest pretty much the same kind of stretches, 2 different calf stretches & using a band or towel around the foot. I've not tried any running at all since January as its just too painful generally without putting any further strain with running. I've also been told not to go barefoot or wear flip flops, which have always been a favourite in summer. Thanks for the tips

[Gardenj in reply to Curlygurly2]

You mention changing from heel strike to mid foot strike. Can you explain? I'm very new to running

[Curlygurly2 Graduate in reply to Gardenj]

Basically, it means which part of your foot hits the ground first, the heel, the middle of your foot, or the front of your foot. You can imagine if you are a heel striker your poor heel gets a bit of a bashing. I thought of it almost like running on tip toes, and tried to keep my heel off the floor. It may or may not help you, PF is a tricky so-and-so...

Just a thought - you are wearing proper running shoes and not trainers aren't you? If you've been for gait analysis/proper shoe fitting they should have told you what kind of runner you are, and if you're running in new shoes it might be worth going back to the shop to speak to them again. If not - GO! Get fitted for proper shoes that suit your running style, it will make a massive difference.

[Ang33333 Graduate]

The more I run, the better my PF is. I do the exercises but an honestly say I've had no pain for months. Don't give up!

[Gardenj in reply to Ang33333]

Thanks Ang33333, after advice from Curlygirly I think I need to change my running style & try & keep off my heels