plantar fasciitis

I have had this.
I was hesitant to run on it... I switched to a recumbent bike and elliptical.
My sister's running coach had me fill a water bottle with water and freeze it. I then rolled the bottom of my foot on the frozen bottle for ten to fifteen minutes several times a day.
The water bottle worked very well. The ice decreased inflammation, the rolling motion gently stretched out the fascia and broke up any scar tissue. I recovered after about two weeks.
I still do the water bottle thing after runs.

I have no credibility as a coach, and only speak from my own experience, but I would not run on plantar fasciitis for fear of making it worse, or developing an uneven gait to cope with pain and thus injuring something else.

i worked in a ortho office..and those who came in with this got orthotics and it helped them.

Naw, it was signature plantar faciitis. The entire arch of my foot was painful. But I immediately stopped all high impact exercises and even walking for fitness at the first sign of pain. I don't think it had much of a chance to progress and I was very young (20) which helps with healing.

All my pain was just in my heels. It got so bad I had to stop running completely. I finally had orthotrispy done on bone heels and wore orthotics for a year and haven't had any problems since. It bothered me most in the mornings or when i got up or after sitting awhile. Ice, ice, Ice. My doc had me freeze a bottle of water and roll my arches and heels on it. Hope you get relief soon.

I had plntar fasciitis in both feet after starting Jazzercise. Do A LOT of stretching (search online for the stretches) as well as rolling your foot on a bottle of ice. My dr. also had me put ice in a bag and just lay it over my feet so it was more targeted than the iced bottle. That helps to massage your foot and such, but the cold doesn't stay on the inflammed part for a long period of time. Before getting out of bed in the morning, lay on your back and try pulling your toes up toward you so you are stretching out your calves. That help help lessen some of that pain when you first get up in the morning.

Also, do not go barefoot in the house. That was a really hard one for me. I invested in a pair of Crocs so I could keep them by the door and slip them on and off.

Also, I went to a local running store (this one was extremely knowledgable and such) and he recommended a pair of inserts that did help for awhile as well.

I let my fasciitis go too long before seeing a dr. so I did end up having surgery (less than 10% end up needing this). If the stretching, icing, etc does not work in a week or so, go see a dr. He/she can get prescribe orthodics that fit to your feet and such.

Good luck!

After your surgery did the pain go away

Naw, it was signature plantar faciitis. The entire arch of my foot was painful. But I immediately stopped all high impact exercises and even walking for fitness at the first sign of pain. I don't think it had much of a chance to progress and I was very young (20) which helps with healing.

Hmmm i see. well maybe i am diagnosing myself wrong then, all of my pain is directly in my heel, feels like a pencil is being shoved into my heel bone

No, take it from me, plantar fasciitis most commonly presents as heel pain. I suffered from it for several years, and it got so bad I had back pain directly above my right hip. I got orthopedic inserts & they helped, but I ended up going to a place called Synergy. They perform Active Release Therapy (ART). They really work the muscles & the area affected, and they get you stretching as well. Since the beginning of the year I've lost 8.2 pounds & I can run over 3 miles a day (and increasing) & not have any problems. Get it checked out so you can get back on track

I had plantar fascitis this summer....stopped running for a month. It's like a sprain, so in some ways treat it like a sprain-- let your foot heal before moving forward. That was key for my recovery. I then slowly started back into running once I was able to, and have been pain free from p.f. for months.

I second, third, fourth,fifth the stretching, ice, and shoes ideas. As well as the no barefoot walking-- If I walk in barefeet for even a little bit, I'm down for the count. Get great shoes, and if they don't work, definitely get fitted for othotics. They are spendy, but make a huge difference in your comfort level.

I did writing the alphabet stretching and grabbing a towel with my toes stretching exercises every day- those helped a ton in my recovery.

Last year I had so much pain in my feet that I couldnt wear anything but sandles even wearing socks caused so much pain. I went to the doctor and was diagnosed with a heel spur. I wasn't told if I had plantar fasciitis, which is commonly associated with heel spurs but I was given some very helpful advice.

- Invest in a "motion control" runner it contained a higher arch (the doctor had me jog on the spot barefoot and he saw that I was landing on the inside of my foot making me flatfooted)

- take Advil, I was also perscribed a numbing cream which worked awesome! With it I was able to wear proper runners again.


I had just boughten a new pair of Nike runners and it was shortly after breaking them in that I developed the pain. So I went back to my old Adidias Supernova runner and placed a high arch insole in them. It was like $20 and did the trick. I also found that when I was working out indoors going barefoot seemed to help too. Like barefoot running on the treadmill. I also found that I worked out the smaller muscles in my feet and legs while barefoot. Now I almost prefer it but the pads of your feet do get sore quickly. There is a ton of articles on the internet supporting bare-foot running and its benefits.
I didnt stop working out I just modified to suit my injury.
At the end, it took about 6 months for the pain to completely disappear.