Running and plantar fasciitis

lynnie30

Each summer I do the couch to 5k program, but last summer I wasn't able to complete it because I had plantar fasciitis. Most days walking was a chore and it took a good 6 months to feel completely better. I'm starting the program again and already feel the foot pain starting to come back after just one week. My question is- is it possible to run with plantar fasciitis? Should I avoid running (I'm not good at it, hence starting the program again each year, but I love it)? Is it because I have a good 50-60 lbs to lose? Suggestions please:)

deannalfisher

PF sucks! and you need to make sure you are healed from it (or least the most recent bout)

a few things:
1) get fitted for running shoes - a good store will watch you walk barefoot and then recommend shoes to fit your style (over/under pronation or neutral)
2) lacrosse ball - stand on it and run your foot over it hard - it will help to break up the lesions
3) before you get out of bed in the am, write the alphabet with your foot, helps to break up the lesions that formed over night
4) tackle your calf muscles - mine is typically exacerbated by tight muscles

kenyonhaff

If you feel it coming back, I say just stop running... this is something that can cause you to not be able to walk properly for months if it's not addressed.

Pain is your body's way of saying, "Stop that."

Plantar fasciitis is not caused by being overweight, but because extra weight puts extra pressure on your feet, it contributes. Running while overweight can indeed be just too much for your feet to handle.

That being said, that does not mean do not work out. Just that perhaps this isn't the ideal workout for you yet. You may want to consider walking for a while, and swimming or biking are all much easier on your feet. Remember: walking or running the same distance burns about the same calories.

Movemoreguy22

When I had PF I had to stretch my calfs a lot. I mean a lot.

AliNouveau

Just want to say I feel your pain, literally. My heel has been sore but I don't think it's PF. I'm going to see my family physio guy next week. Hoping a change of shoes might help.

It if you feel it returning stop running. Go to get it checked out. maybe you need an insole or a brace. Good luck

thebuz

My experience with PF is that it is the end result of tightness from hips to calves. I second the advice you got from deannalfisher and would add this exercise routine to do once or twice a day. It doesn't take long but will stretch out your hips to knees. It really helps me when I feel the twinge start up.

http://www.njsportsmed.com/files/myrtl_routine.pdf

junodog1

I dropped wearing high heels every day. I miss them, but I hate the PF more. That was a real game changer for me.

fbchick51

I successfully ran a marathon while managing chronic PF (been dealing with it since a teen). But to do so, I did everything deannalfisher suggested, plus wore a sleeping boot every night. Not only did I do the ABC stretch every morning, but also several more times throughout the day. Was religious with the slow warm and stretch before my runs and a good cool off and another stretch post run.

While I was happy to have completed it and checked it off my bucket list, I also decided it was too much of a pain in the *kitten* and have swore off running ever since. Funny thing, it hasn't bothered me at all since I stopped any form of distance running.

cwolfman13

foot problems, including PF were one of the primary drivers for me getting into cycling rather than running.

lynnie30

Thanks for all the responses! I still work out every day with either weight training or yoga, but sad that I might have to give my attempt at running up. I really enjoy it. I think my plan is to try the exercises and stretching, make sure I use my inserts, and if I feel it getting worse stop running.

Junodog1 I found that wearing wedges instead of heals even felt better than wearing sneakers. I teach and would feel great all day until I took them off and put slippers on.

Wolfman- I been strongly encouraged to try spinning and cycling. Now might be the time.

lynnie30

fbchick51 wrote: »

I successfully ran a marathon while managing chronic PF (been dealing with it since a teen). But to do so, I did everything deannalfisher suggested, plus wore a sleeping boot every night. Not only did I do the ABC stretch every morning, but also several more times throughout the day. Was religious with the slow warm and stretch before my runs and a good cool off and another stretch post run.

While I was happy to have completed it and checked it off my bucket list, I also decided it was too much of a pain in the *kitten* and have swore off running ever since. Funny thing, it hasn't bothered me at all since I stopped any form of distance running.

fbchick51 wrote: »

I successfully ran a marathon while managing chronic PF (been dealing with it since a teen). But to do so, I did everything deannalfisher suggested, plus wore a sleeping boot every night. Not only did I do the ABC stretch every morning, but also several more times throughout the day. Was religious with the slow warm and stretch before my runs and a good cool off and another stretch post run.

While I was happy to have completed it and checked it off my bucket list, I also decided it was too much of a pain in the *kitten* and have swore off running ever since. Funny thing, it hasn't bothered me at all since I stopped any form of distance running.

This is motivating me to keep trying:)
I'm impressed that you ran a marathon with PF! I could barely move on any given day.

30kgin2017

I ended up having to stop running for about 8 months last year due to PF. For about 6 months I just left it untreated, yes it felt better most days but then if I had a day of shopping/housework or even a slow walk etc it would kill the next day and I would be almost unable to walk. I finally saw a podiatrist and got a it taped and then support sock everyday for a few months along with replacing my everyday shoes with more supportive footwear (lots of sandals), never going barefoot and also inserts for sneakers (which I only wear for exercise) and icing after exercise as regular stretches.

Now I am back to doing 2 x 5km run weekly with the odd 10km run thrown in. I also walk about 7km doing catalogue delivery over 2-3 days on top of that. I admit I have gotten a little lazy with the barefoot thing and stretches but I have also found some great things that have some arch support which makes its easier to not just go barefoot (we have a lot of concrete at home). My feet do get a little sore from time to time but if I act quickly usually just wearing shoes more and a few stretches and it settles down really easily until I get lazy again. I've only forgotten to wear inserts for running once when I bought new shoes, I didnt think they did that much but very quickly my foot started to hurt and despite icing and stretches it was sore for a few days, needless to say I've never forgotten my inserts again.

tnm7760

Google "Sock Doc plantar fasciitis." His suggestions have healed both my plantar fasciitis and shin splints. I do his massaging techniques a few times a day or more when I'm suffering from pain and it goes away every time. I was skeptical because his suggestions go against all the usual recommendations. But I swear it works. And anyway, it's free, so trying won't hurt anything.

I try to do it a few times a week to keep to keep my muscles from tightening up. And in two years I haven't had any reoccurrence bad enough to stop me from being active--I just increase the frequency of the massages.