I was wondering if anyone has any advice. I’ve lived with plantar fasciitis for a couple of years now. Ive been given stretches to do by a doctor but unfortunately it’s still there. I’ve also been told that sometimes it’s a condition that I may just have to live with. I’m a barber and stand on my feet all day so as you can imagine it gets rather painful. I started couch to 5k during lockdown and am now onto week6 run2. I wanted to run mon, wed and fri but the PF makes it impossible. I finish work early on a sat and so can run on a sun as the pain has subsided sufficiently then also on a tues morning as I’m also off on a Mon. I’ll obviously try and do three runs a week if my foot lets me. So I’m wondering...1/ Do you think just doing the 2 runs a week will be ok? did my last run of week5 last wed and was ok doing week6 run1 yesterday. 2/ any advice on what footwear I should wear for work? I wear Nike 97s as I feel they offer plenty of support. Although lately I’ve been wearing Adidas with boost soles. Any advice is greatly appreciated.
Plantar fasciitis : I was wondering if anyone... - Couch to 5K
Plantar fasciitis
hi there.
I am sorry to hear about your difficulties with plantar. I would like to understand if you are running in proper running shoes or are you in regular trainers? This might help if you have better support.
With regards the plan, I would also go against deviating... its expertly designed and NHS approved and I think could do you more harm in the long term.
Let us know how you get on?
I do have proper running shoes. I’ve had the problem for a couple of years now which has been caused by my job. I’m not deviating from the plan. Just leaving a longer gap between run 2 and run 3.
Sorry, I misunderstood 🙈
My understanding is that the weeks are not calendar weeks so we can progress through the program at our own pace. For example, you may have to repeat, take more rest in between, so the 9 weeks could become 10, 11 or 12.
Other things I have read on here are that you don't lose any condition you have built up until 2 weeks and even after that it is only gradual.
So, take your own path, I say.
I'd recommend seeing a podiatrist who will be able to advise on stretches/strengthening and footwear/insoles for daily use and for running. I saw one for knee problems and I'm sure this has been absolutely crucial in starting me running.
Previous replies seem to be interpreting your other question as being about just doing two runs for each week before moving to the next, but I think what you're asking is whether it's OK to spread the runs out more but still complete them all in sequence. This sounds OK to me but I'm still a beginner here!
Yeah it’s spreading the runs out but still completing them. As I already said I completed run 1 of week 6 four days after I finished my 20 mins run of week 5 and had no problems whatsoever.
Hiya, a few years ago I had plantar fasciitis in both feet. It was absolute agony , so I really feel for you! I’d taken up social tennis, but the plantar fasciitis completely stopped me in my tracks.
I went to see a podiatrist privately and had custom insoles made (I was over pronating)- they weren’t cheap, I think around £350. The pain did get a lot better with the insoles but was stubbornly refusing to go completely. The final solution was to stretch my calves - you can do this on the stairs (stand on your toes on the edge and let your ankles drop down a bit) or you can do what I did and bought a slant board. (By this point i was pretty desperate!) I left it in the kitchen and whenever I made a cuppa (several times a day as I drink loads of tea!) I’d hop on the slant board for a couple of mins whilst waiting for the kettle to boil.🤣
A couple of weeks of that and they were finally cured!!
I’m now pain free - I do ‘feel’ them occasionally after a run - but religiously stretch those calves out! I couldn’t be without my insoles and slant board now 🤣🤣
Good luck !
Yeah I think I’ll keep on doing the calve stretches as they do seem to calm the pain.
Ouch, £350 seems a lot (mine were about £50 plus the consultation fees) but either way a bargain for moving free of pain!
Yeah - agreed, not cheap but I was really getting desperate !
No I’m not deviating from the plan just leaving a longer gap between run 2 and run 3.
My husband developed this, it kept him from running for a few months!.
He had been wearing shoes like Converse, or Vans on his none running days. I suggested that he limit how often he wore them.
It did resolve eventually.
Re only running twice a week. It's probably not perfect but you do what you can.
Take care, hope it improves 😊
I agree with others re seeing a podiatrist - money well spent to get the special inserts. Also worth considering are some shoes and slippers with arch support, such as those by Vionic vionicshoes.co.uk/men.html
Look for support socks for plantar fasciitis made by a company called Fit Nation, they help me a lot with pain when I had it, I got them on amazon.
You can stick with the boost soles or go to a shop and try in a pair of footwear with memory foam in them, sketchers are one company that do them.
Feetures also make plantar fasciitis socks. Available from them and also on Amazon. I sympathise having had the same painful problem a few years ago. Good luck with finding some relief.
I say do it the way you can for your circumstances. Good luck
It's good to take extra rest days as you are doing, the impact of overdoing it would be worse. I've actually stopped running for the past 2 weeks to try and deal with this, the pain isn't much but I rather not risk it for the long term.
So I've been reading through this forum and I found a good thread:
Hi, I feel your pain. I suffered from PF for about three years and tried support insoles, stretches and rolling tennis balls under my feet. The cure for me was yoga. Even just a gentle practice a couple of times a week keeps it at bay for me. Some specific stretches like downward facing dog really help. I hope you can find some relief!
Plantar Fasciitis
Plantar Faciitis 
Plantar fasciitis 
Advice please-repeat run or not?
Plantar fasciitis advice please
