return to running after plantar fasciitis

[Orangemini11]

Hi there,

Any advise would be great please. 🙏

I’ve had plantar fasciitis for 8 months and arch pain, couldn’t run, walking was very painful

in my heel.

A podiatrist advised I have high arches and prescribed orthotics for my daily shoes.

The pain has finally gone and I’d love to start the couch25k again but I really don’t want

the pain to return.

[Annieapple Administrator Graduate]

🍏 😫 very painful & good that you have had professional help. Here is a website I was directed to after my episode that you may find helpful. Apologies the link didn’t work very well. I have sent you a PM with the exercises. Hope they help. There is also our Strength & Flex site too

healthunlocked.com/strength...

Start back slowly ensuring you warm up well. Any pain stop & consult your physio/GP for further advice!

[Orangemini11 Graduate in reply to Annieapple]

Thank you so much Annieapple, I’ll take a 👀 at the website and the strength and flex too. I’ve continued with the exercises from the podiatrist too. 🤞🏻

[John_W Graduate]

If you now have the orthoses and are comfortable in them, then put them in your running shoes, in place of the insoles, and see how Week 1 goes - just take it nice and easy.

Orthoses (for a knee issue) changed my life and enabled me to start running, via C25K, 9 years ago and I haven't looked back.

Good luck!

[VS1975 Graduate]

I had similar. The only thing that helped me was a cortisone injection. I put my orthotics into my trainers when I go running. It helps, the only downside it the ankle is raised so I don’t get the full support of the trainer there.

I have dodgy ankles too I’ve gone a cropper twice but it’s worth it not to get Plantar again.

Who knew keeping fit was so fraught with danger!

Good luck.