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Plantar fasciitis

KNoceros
KNoceros Posts: 326 Member
in Fitness and Exercise
When not in the mountains skiing (my primary sport) my main cardio training is running.
I run in “proper” running shoes and change them out every 5-700km. My current shoes have 300 and <100km on them (2 pairs). My usual mileage (sorry mixed units coming) is of the order of 15-20km per week.

Over the summer, somehow I would up running 100km in a smidge over 3 weeks. And now the sole of my left foot hates me. I’m pretty sure I’ve developed plantar fasciitis.

I foolishly tried to run through it. Got to the point where I could barely walk if I’d been running as the foot was so sore. Ibuprofen helped but I was rubbish at remembering to take it. I then stopped running completely for 5 weeks.

After that the foot felt like it was better and since I was slowly going bananas I reintroduced some low volume running, say 2x5km runs in a week. And set the foot off again. Grrr.


So my questions are:
Is it likely to be worth paying a physio to have a look at it?
Am I doing more harm by keeping running?
How do I know when it’s really gone away?

Replies

  • snowflake954
    snowflake954 Posts: 8,399 Member
    Once you have it--it never goes away. It can flare up at anytime. As you've seen, it's extremely painful. I had it years ago and did all the rounds, trying this and that. A friend of mine that is a nurse, married to a doctor, told me to do this exercise: before getting out of bed, flex your toes straight out in front as far as you can. Count to 10. Then flex your toes back toward your face as far as you can. Count to 10. Repeat 10 times. In the beginning when I had it bad, I'd do this several times a day.

    I've been doing this almost everyday for 20 years. It hasn't come back. In the beginning if I forgot, I'd feel it coming and restart the exercise. It always went away.

    There have been threads in the past on the subject and some people have other remedies. You can try other things and see what works.
  • tomcustombuilder
    tomcustombuilder Posts: 2,349 Member
    Tennis ball rolling and then lacrosse ball rolling. Stop running for awhile. Icing and proper arch supports also.

    It sucks. I’ve had it….
  • ninerbuff
    ninerbuff Posts: 49,147 Member
    I've had it and it developed because I stopped stretching my calves. It reduced once I restarted stretching but I was stretching it up to 6 times a day just for that to happen for like 2 weeks. I DON'T recommend you run until you recover some.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
    9285851.png
  • kshama2001
    kshama2001 Posts: 28,055 Member
    I have these inserts: https://www.amazon.com/Powerstep-Pinnacle-Length-Orthotic-Insoles/dp/B000O5HE14/ and the much cheaper ones by Doctor Scholl's. Sadly, I prefer the expensive ones.

    Here's a thread with lots of tips: https://community.myfitnesspal.com/en/discussion/10832183/damn-plantar-fasciitis/p1

    We had another good one, but it didn't come up in search.

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