So, as a few of you will know i have had a bit of a battle with Plantar Fasciitis for the last couple of months Which in turn has tried to hamper my return to fitness following my heart attack in February.Although I haven't let it 🙂
I was/am re running Couch to 5k (Week 8 finished this morning) and was trying to keep my step count to around 10, 000/day
Unfortunately as the runs got longer the walks had to be curtailed.
However with constant stretching routines suggested by my physio and James dunne, I have (fingers crossed) 🤞
Got to the stage that it is not really hindering me much anymore!
My main exercise has been ecentric heel drops on the stairs.
3 sets of 15 2x a day .
And also hamstring and facia stretching using a resistance band multiple times a day , particularly after sitting for a while and before getting out of bed in the morning.
From a seated position (or lay down)
Band around the ball of the foot and adding tention by pulling back to stretch the facia, hamstring and calf .
I think both these excercise and the loss of 2 stone in weight have had a dramatic effect on the problem!
So fingers crossed, as C25k comes to the end again I will continue with the running and get back also to doing more walking .
May also be time to re do the James dunne 30 day challenge 🙂
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Instructor57
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I haven't posted on here for years as I've had multiple injuries which have stopped me running and even walking and my sedentary life style has led to an increase of 2 stone, but coming across your progress report today has been really wonderful. I'm sorry you've had so much to deal with, not least a heart attack, but hearing how you have tackled your plantar fasciitis (one of my current problems) is inspiring. I'm going to follow what you've done with the stretches and once I have a little less pain try to get back to my hip stretches too ( it's been too painful to stand on my plantar fasciitis foot to do the hip exercises for the last few months)
It feels like a long road back, but your post has motivated me to start again today. Thank you.
You are doing so well Ian, an inspiration to all of us, I don't have stairs so I'm jealous, although there are some outside my front door, but doing them in public, uh oh, maybe 😂
I was working in a West End theatre at the weekend and whilst the cast were warming up on stage and my equipment was being set up I was doing heel drops off the stairs in the circle, planking on a spare bit of carpet and then I took my stretchy band out and did work on my shoulder ... all the time with folk passing by, stepping over me, and partly observed from the stage! It was weird the first time, but I really don't care anymore! It makes me feel better and is really good for me. I don't care what anyone thinks! 🤣
This is great to read Ian! So glad you got out for a run to complete week 8 and that your plantar fasciitis pain is being dealt with.
I do the resistance band stretches every morning and after runs as well as foam rolling. I’m going to check out James Dunne and although I live in a flat I can maybe use the landing stairs to do some eccentric heel drops…in my slippers of course (dirty stairs!🙈) and when there’s no one else around!
Thank you! 🤗 and I wish Timmy was mine! I’m cat sitting for my friend till Wednesday so I’ll be getting lots of cuddles from him 🐈 he’s only a 5min walk away!
My cat, Bose, isn’t very affectionate at all and doesn’t really like being touched, except every now and then when he lets me fuss him a wee bit, but only stroking his face, head, neck and shoulders.
He’s damaged, like me, but also very independent like me!! I rescued him 3 and a half years ago and although I only see him once or twice a day, I love him so much and would do anything for him 😻🥰
This is terrific. I do heel drops almost every day as I get calf pain a lot. Like the sound of the other band exercise though as my hamstrings are so tight and frequently painful. This is one to add to the repertoire!
It's primarily for plantar Fasciitis however PF can often be a result of a tight hamstring or calf muscle so the excercise they show with a belt or towel works great with a resistance band for all those area's
I tend to do it regularly as I'm sat watching TV so it's no big trouble but certainly helps
Thank you! That's really useful and now on my list too! (I do not have the condition but I'd forgotten how good that foot massage feels. I have a pink roller and that feels great (sort of) on the feet and on tired calves too.)
Congratulations Ian on doing all those exercises, it really is a good challenge for you, not long now until you graduate from C25K for a second time ✅✅🏃🏾🏃🏾👍👍
James Dunne was a massive help to me too, I'm admin on his Facebook group so he sent me a plan he would normally charge for. I'm a heel striker, but with his assistance I switched to a fore foot strike while I was suffering. I think the thing that helped me most was stretching the toes against a skirting board - did he give you that one? And keeping my shoes on for a while after a run, so while I had a drink and looked at my stats, instead of sitting in my socks.
I hope you feel better soon, it really is the most annoying and painful injury. Mine lasted about 8 monthd,sthen just went away, seemed like for no good reason...
For plantar fasciitis I was given this by my NHS physio as I was recovering from a broken ankle. It's meant to be great for lower back (it is) but it also was pretty miraculous for my PF.
She told me to do this a couple of times each side before getting out of bed, and hold for at least 15 seconds each time. Extend both legs between each stretch, point and flex feet. Don't hold around the outside of your knees, that can put strain on the knees. Hold around your thigh and pull down towards the mattress (if you are in fact still in bed!)
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