Marathon Running and Race Support
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Plantar fasciitis

Hi all, advice needed!

I may have fallen into the trap of doing too much! 9k run today after a 13k run on Saturday (not ran for a week before due to a bad cold.

About three quarters through I noticed a twinge on the base of my right foot, I slowed down but fine carrying on.

Afterwards my foot started hurting when I walked on it. I’ve been rolling a tennis ball under it for the rest of the day and found some exercises online - should I see my gp or a podiatrist?

Not going to run til it feels better but got a 10k in 2 weeks!

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Podiatrist may give you orthotics which could help you get through the 10k - you should continue to use pain as your guide though. The advice re. GP visit is to get an appointment if the pain doesn't improve or gets worse.

nhs.uk/conditions/heel-pain/

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Thanks, will see a podiatrist first and see how it goes!

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Good luck! It's best to get advice rather than worry about it - chances are it's just a storm in a teacup :)

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Yes, do all of the stretching exercises in that link, and avoid flat shoes or bare feet for any length of time. The biggest difference came for me one day when I kept my running shoes on for an hour or so when I got in, instead of taking them off and walking around in my socks. A forefoot strike helped me too. PF is notoriously hard to get rid of and can hang around for ages. You have my sympathy, mine was bad enough to make me cry sometimes. Good luck.

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I had this in my pre-running days. Running and/or losing weight seemed to cure it. If you want expert advice I would visit a physiotherapist rather than a gp. Just keeping up the tennis ball exercises and wearing comfortable shoes when not running might be enough to get rid of it. You also might not need to stop running completely; just cutting back and having extra rest days might be ok while it clears up.

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Thanks for the advice, it’s eased off a bit today and I can walk on it without pain! I’ll continue with the exercises and cross train for a few days. Ive spoken to a podiatrist and she’s suggested buying an arch support and using ibuprofen gel. Hopefully that’ll do the job!!!!

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Running shoes with heel to toe drop of 12mm are recommended for PF sufferers. I use a minimum of 10mm drop and have no problems. My PF took 12 months to clear so if you can avoid it in the first place it is much better!

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Good luck!

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