Plantar Faciitis

[NewRunner2019]

Hi all, I got to W4R1 when I noticed I was experiencing a sharp pain in my left heel when waking up. I remember the last run I did I had extremely tight calves so I’m not sure if this is what caused it? Using google I think it’s plantar fasciitis and as soon as I started doing stretches the sharp pain went away and I haven’t experienced it but when I do a 40min walk My foot tends to ache but not in a sharp way if that makes sense. Up this time I had been using a standard pair of trainers. I’ve now invested in a proper pair of trainers but I’m scared to run incase I do further damage. Has anyone experienced this or even carried on running with it? At present I’m doing stretches morning and night as well as putting an ice pack on my foot. Is it best I stop the C25K for a few weeks and just do walking to see if it goes away? I’m also only using a treadmill for my runs. Thanks in advance.

[TerryMcQ]

Hi yes I have started to experience this too, the effect is excruciatingly painful when I get first few steps in the morning. But wears off quickly. Only remedy it seems are well cushioned running shoes and exercises to stretch the arches. I can actually feel the tendon in the arch of my foot is tight and sore. It needs stretching using toe raises by standing on the bus dge of a step and using your toes to raise yourself up and down. Also wiggli g your toes and massaging the sole of your foot. I have still got it, it may be down to wearing unsuitable unsporting footwear earlier in life. But you have to manage it best you can with exercise. If it's really bad you may have to leave the run for a few weeks till it settles. But do the exercises. I haven't cured mine but it is better.

[NewRunner2019 in reply to TerryMcQ]

Thank you for replying. I might just stick to other exercises and walking for the time being. I now have the correct trainers as I got my run analysed so hopefully in time it might heal itself. All the best with you as well!

[Madge50 Graduate]

I got this, and basically it’s an overuse injury - e.g too much too soon, so I rested for a bit then once the pain had gone, started again near where I had got to in the plan - but, from that point I did the runs twice a week, my body needed an extra rest day. Once I realised that I moved on in the programme really well. Yes it took longer to graduate, but we’re all different - after taking my time and building slowly, i now run 10k regularly and have completed several half marathons.....still running twice a week....

So have a go at resting and giving yourself a bit of a break, you want to enjoy it!

Hope it gets sorted for you soon

Mx

[NewRunner2019 in reply to Madge50]

Oh thank you for the reply! I was worried I would be hobbling about forever! I suppose I did over do it as I wasn’t really taking rest days 🙈 this puts my mind at rest! I don’t mind starting from scratch I’ve given myself a whole year to learn running. Thank you again x

[Whatsapp Graduate]

I have suffered with this. Gentle stretcihng and ice works well. I also found that heat pads on my feet throughout the day are helpful. You can get these two in a pack for a £1 at Poundland and they last all day.

[NewRunner2019 in reply to Whatsapp]

Oh thanks! I will take a look in Poundland x

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and has a link to the NHS Sports injuries page.

Rest and do appropriate exercises until pain free.

Enjoy your journey