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Pain in the Planter fasciitis
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Different things work for different people...
Just after a little advice from you please since im new to running. I started around August last year and run about 2-3 times a week, usually up to 5 miles each session, doing it more for keep fit than marathon training. I have, however, just signed up for my first 10k in April and would very much like to do this ( more of a personal challange ).
Just this week though I have developed very much what you are discussing here, heel pain which spreads to my arch. Not in pain when actually running, its the rest of the time. I have read with interest the suggestions both here and on medical websites about the stretching, the massage, getting better fitted shoes ect and I am certainly going to try all those, but did wonder about the "resting" it issue. I work a couple of days a week in a job that i am on my feet the whole time and I do go to the gym about 4 times a week. I do cardio such as bike, rower and stepper and also weights. Which of those do i need to be taking a rest from ? I understand the bike and stepper...but the rower and weights too ?
Any more advice or suggestions would be greatly accepted, I dont want to do anything to injure myself seriously and being new to it all, I havent a clue.
Thanks.
My gym is well stocked with equipment so I will try your advice and give my usual cardio routine a rest and concentrate more on the machines that wont aggrivate the condition.
As for the shoe advice, i have found a runners shop in my nearest city and spoke to them. They measure and fit you with the correct shoes so will be paying them a visit on Saturday.
I didnt really think i would take this running thing so seriously, but i love it, and thought it such a shame if i just gave up without a good fight.
Thanks also for the good luck with my first 10k...im determined to do it, but i suppose you have to take the good with the bad. I enjoy the running, the fresh air and it also gives me some quiet time to myself...but with that comes the injury side also...but will definately give those things a go. Thanks again.
Matting
I found it helps me loads, and I now wear trainers for work instead of shoes. I don't know if either of these are an option for you but worth suggesting.
I've cycled all throughout my PF but treadmill and cross-trainer aggravated it.
The benefits of running far outweigh the injury side. I'd be a proper stresshead if I couldn't run! I bet you'll love your race - you'll get home and start scouring RW for your next one
Best wishes for your recover, Debbie
In one way its refreshing to hear that so many people suffer from this complaint, makes you realise you are not alone.
I actually work as a hairdresser, so alternative flooring for me isnt an option, but i can, and will, try your idea of wearing trainers for work...I definately think they will be more support than the shoes I do wear.
Resting it again today and tomorrow but eagerly awaiting my return to the gym on Sunday...thats as much a habit to me now as the running is becoming.
Never thought i would hear myself saying that...I was an over weight 40 something year old about 4 years ago and between Weight Watchers and the gym Ive gained back my confidence and the whole running thing is a progression from that. So doing this 10k is the next step on...who knows what next, as you say...maybe just the start.
But thanks again to you both for the good advice and concern, and i suppose these things just make you feel like a "real" runner
This is what my physio told me to do:
Calf stretches
Stretches for the plantar fascia - stand with the balls of your feet on a step. Slowly drop your heels down so you feel the stretch in your calf muscles and plantar fascia, then slowly raise them up again. Repeat 10 times several times a day.
Massage - warm up the PF by putting your feet on a hot water bottle (don't stand on it, obviously!). Then roll a golf ball around under the arch of your foot, or one of those wooden foot massagers, or simply use your thumbs.
Worked for me!
gonna get me some plantar faciitis insoles to help me not get this
Hope fully these plantar faciitis insoles will get me back on my feet once more!
josph ping Just recently after 2 years with this problem I am again tentively running again.Not far and not fast but at least running.
I am trying to use the Chi running method to avoid hill striking, I am also now wearing compression socks and will even when its shorts time( if it ever does arrive ) and I also have three pairs of support insoles but now that will be four as those you have brought look like they are definitely worth a try so thanks for posting and good luck with the injury.
I will also add that as much as I have cycled and swum its never compensated me for not been able to run.
Just found this interesting article on some myths when treating this ailment. The idea is to keep inflammation down and promote circulation. Relates to some previous recommendations throughout the thread. Careful with any rolling of water bottles or balls. It can potentially cause further damage if pressed too hard.
http://kingbrand.com/./Plantar-Fasciitis-Myths.php?REF=34PV334.302
Interesting thoughts from Devley, the site you attached essentially says nothing works apart from this company. I wouldn't recommend following advice from that site.
I have noticed that sitting down for long periods of time does make my calves and hamstrings tight. I think this in turn also causes the heel pain.
I recently had custom made Langer orthotic insoles (through private podiatrist) made, which does really help my balance and gait - especially as my calf and knee pain is significantly reduced with the insoles in. However the heel pain still exists.
At the moment, I find it really difficult to stand on my feet for longer than 10-15 minutes. I'm hoping the stretching will really help, because I miss running an awful lot!
I've got a check up appointment with my podiatrist tomorrow, so I hope I will get some answers. Thinking of seeing my GP to ask for some scans of my feet too.
As someone in my early twenties, it's affected my daily life/work for so long now, I do get despondent.
Has anyone of a similar age or indeed anyone with this problem had any positive outcomes? Motivation is definitely key.