Have got plantar faschitis

[lizzie09]

Disaster! Have developed this in my right foot . Due to start week 8 today ! Any tips other than rest and ice ?

[Speedy60 Graduate]

Sorry to hear that. There's a post here in the last day or two all about feet by oldfloss. I can't find it right now, but see if you can.

Good luck

[lizzie09 in reply to Speedy60]

Thank you .

[Speedy60 Graduate]

healthunlocked.com/couchto5...

That's it. It's got some good links too.

[lizzie09 in reply to Speedy60]

Thanks a million

[Granspeed Graduate]

If it persists in spite of your attentions, get some expert help - gp, physio, podiatrist, etc. This can develop into a chronic problem if neglected and there are things - exercises, insoles - which help but it’s usually highly individualistic.

[lizzie09 in reply to Granspeed]

Thanks for the advice 🙏🙏🙏

[lizzie09 in reply to lizzie09]

Am extremely fed up . Running over the last two weeks has been a joy and I don’t want to stop 🛑

[Granspeed Graduate in reply to lizzie09]

Yes, I would be fed up too. I’ve had p f myself years ago and it’s definitely no friend to running! But mine was effectively cured by insoles & has not returned (tho’ I am careful!). So take heart - it will go. Good luck.

[ArthurJG Graduate]

I had it a few years back: wasn’t running at the time but always was a keen walker. I didn’t know what it was and was never sure whether to exercise it or rest it. Only when it got unbearable, and having had a good talking-to from several family and friends because I was very conspicuously limping, did I go to my GP. He recognised it as OF in less than two minutes and told me (1) rest not exercise was the approach (2) with rest it would go away by itself, I didn’t need to do anything else (3) however it would take many weeks till it was fixed. He was proved right on all three counts. As I worked in a school the rest was much less than perfect and it did take a long time but it did heal completely, eventually, just by keeping my weight off it as far as I reasonably could while still doing my job.

[ArthurJG Graduate]

Oh one other thing. It’s an impact injury IIRC, usually caused by lots of little impacts rather than one big one, so it may mean you need a more cushioned type of shoe when you do get back to running.

[Madge50 Graduate]

Basically PF is an overuse injury, too much too soon. I kept getting it at about the same stage in the programme as you have. I got annoyed with myself, and started to get fed up, I (eventually) rested up until the pain had gone, then came back to the programme with about a 20 min run......but.....I added in an extra rest day, i ran twice a week instead of three times a week, and basically haven’t look back since.

As ArthurJG says, the only way to get rid of PF is to rest.

Took me longer to complete the programme, but remember the programme is a guide, we’re all different, PF pain is miserable, so do take care, you’re doing great, but give yourself a break.

Calf stretches, (heel drops on the stairs) and gently rolling your foot over a ball or rolling pin will help to gently stretch.

Hope it improves soon

Mx

Ps - I still run, on average, twice a week, and have completed half marathons....

[Jinnyjampot]

I had PF a year ago ... I suspect after walking too far in uncushioned golf shoes. I was advised to wear insoles and do lots calf stretching. I also started wearing trainers for most of the time. This helped but didn't completely cure it....what really seemed to make a difference was rolling the sole of my foot over a spiky ball... like the ones you put in a tumble dryer. Within a couple of weeks it seemed to resolve . I started C25K in January and I’m really happy to report that so far I’ve had no symptoms at all.

I still make sure I do lots of stretching!

Good luck...

[Tasha99 Graduate]

Gel heel cups and high drop shoes

[lizzie09 in reply to Tasha99]

Thanks for all the helpful comments . Will explore insoles , exercises etc

[motherduckling Graduate]

Also maybe have a look into strapping your foot - I used to use rock tape, and it is just one strap along the sole of the foot (toe to heel) and then another piece wrapped around the middle of the foot - this seemed to help me when I had mild PF symptoms.... There is a youtube video that shows how to strap it if you look it up.

Also after a run it always helped me to roll a tennis ball or massage bar under my foot for a bit, and do a lot of heel raises/drops aswell.

[lizzie09]

Thank you 🙏🙏

[GoGo_JoJo Graduate]

Heel drops and rolling a massage ball on the sole of your foot.

The fascia band which runs along the sole of the foot and up into the calf becomes too tight. Regular exercises that helps to soften and stretch it are key. 👍🏻

[lizzie09 in reply to GoGo_JoJo]

Thank you 🙏

[diahug Graduate]

Don’t be too disheartened. My husband has this but is doing great north run this year. Insoles really helped not just for running but in ordinary shoes too