Grrr Plantar fasciitis....

[chunkypie]

Yep it happened ! I woke up sunday morning After run W8R3 got out of bed and thought I stood on something. It was like a needle going into the sole of my foot 😖 now I have the dilemma this far into c25k do I rest or do I do what I'm going to do and drug myself up on paracetamol and finish the course ?? Prob see how my warm up walk goes and do some running even if it's not 30 minutes.

[RunGirl1989 Graduate]

Noooo!!! Chunkypie I am so sorry that this has happenedto you 😪

I had PF too a few years ago after overdoing hiking with much fitter friends than me.

It took months to get better as I did not listened to them and did not rested enough - I continued walking and going to work etc and I really wish you do not repeat my mistake.

Take it from me:

REST, ICE, ELEVATE, IBUPROFEN!!

And it will get better realky quick.

If you push yourself it through it, you will only make inflammation worse.

It is better to graduate a week after than to ruin your whole challenge because of trying to be tough - did that and it was worse thing I could do.

I hope you will get better soon my friend 😘

[Wendytp]

Rest for 24 hours and ice. See how it goes s tomorrow.

[f1madman Graduate]

Rest rest, rest rest!

I had this a few weeks ago and started using a rolling pin to ease my calves and under my foot. Really really helps. Also I've got collapsed arches so have started using indoor arch supports whenever I'm barefoot.

I also used a bottle of frozen water and rolled the feet on that for a few minutes a day.

There are other exercises you can do passively through the day like crunching your toes in and out or standing on the end of step and slowly raising and lowering your self on the ball of your feet.

I managed to start running again in a couple of weeks but this can take months if the damage is more. So defo don't run for now.

[chunkypie Graduate]

Thanks all 👍have to work tomorrow and on my feet all day so will see how it feels tomorrow evening 🙁

[Mamma_Mayhem Graduate]

Nightmare! I can imagine how you feel this close to the end aswell.

Make sure you rest it properly before attempting your next run.

[Madge50 Graduate]

I got to almost the exact place you are in the programme and got exactly the same thing........you must, must, rest it, PF is an overuse injury, too much too soon....frustrating though it is, it should get better,...,..I tried to carry on and couldn’t, I ended up taking a good rest for about a week to two weeks, did all the rolling exercises as already listed here, I actually calf stretch religiously after every run.....(heel drops on the stairs)

Then I started back running twice a week and haven’t looked back since. Took me longer to graduate, but so what?

Remember we’re all different, the programme is just a guide....I will never forget that pain, it is awful....

Take care of yourself

Mx

[Hidden]

Oh No! I’ve had this, it was awful! I could hardly walk...

You need to roll your foot on a ball. You can do it on a rolling pin but mine kept moving and annoyed me!

A tennis ball or a plyopic massage ball is good...I’ve only just started using the plyopic ball as it was a present and it has improved immensely! Good luck 😊

[Scout37 Graduate]

Do what everyone is telling you and rest it now. It's frustrating but has to be.

Heal fast ..

[Instructor57 Graduate]

Oh no, I trully feel for you ! ☹️

You will definitely need to rest this for at least a couple of weeks , if not you are looking at a lot longer , as frustrating as it is .

I suffered with PF around 2 years ago , I was doing a lot of walking and trying to loose weight ,

As others have mentioned , there are excercises to help relieve it but the bottom line is it will take time .

Not something to run with !

Better a couple of weeks out now rather than the possibly of months.

I hope that's all you will need ! 🤞