Wednesday, June 11, 2008

Plantar Fasciitis anyone?

HELP!!!! I've had this lurking in my backround for three years- I developed it while running the Newport Marathon- had to take a few months off (actually 9 to be exact because baby #3 came and was a hard pregnancy) started running again after baby #4 two years ago and have been able to tell that it wanted to flare up--- and now it is back to stay. So HELP me please! I really have to confess that I probably should have addressed this issue months ago- before my knee and my hip were also involved in the problem. But I have been running so well that I couldn't make myself stop- until now...Because I can tell that it's a "real" injury. Sooooo- anyone else afflicted with this injury---ANY AND ALL SUGGESTIONS WELCOME! I just have to say how frusturating this is. I ran a 5k last week in 20:22! I can't stop now! What do I do?


Anonymous said...

Eek -- that is frustrating so you need to take care of it before it becomes a lifelong problem.

First, though, congratulations on a great 5K time! Wow.

Second, I have a few tips.

1. Don't walk around barefoot on in shoes that don't adequately support your arch. I suggest (and they were recommended to me to heal/protect against PF) wearing a pair of Birkenstocks. I wear them all the time at home, instead of bare feet or socks. I wear other shoes out of the house most of the time but I feel like the Birks help A LOT.

2. Take some time off. I know you probably don't want to, but you need to give your body time to heal.

3. Don't stretch cold muscles. I recommend getting The Stick to loosen your muscles before you stretch. If you run it over your calf, especially, you will be able to do the classic calf stretch that helps PF, without worrying that you are going to cause more damage due to stretching a cold muscle.

4. Stretch your calves, because that, in turn, stretches your plantar fascia.

5. You might want to try one of those socks that you wear at night to keep your pf stretched. I've seen ads for them in the back of Runners World mag -- I've never tried them, though.

Good luck!

Robyn said...

Hi- great job on the 5K! I can understand why you don't want to rest now!

I had P.F. a while back and I ended up seeing the podiatrist. He taped my foot different ways to figure out what was going to help and relieve the pain, etc. I got prescription orthodics and after just a few weeks of rest I was back in business. It hasn't bothered me since.

That was over 10 years ago. My orthodics have since broken apart and were trashed. I have very flat feet and still have to 'nurse' my arches. A friend recommended some generic orthodics called "Super Feet" from Fleet Feet and they work great- a whole lot cheaper too! Good luck, I hope you solve the problem

Julia said...

wow, a 5K in 20 ... fantastic!! as far as pain relief is concerned, i've heard it's good to roll the arch of the foot with a tennis ball.

also, with your knee/hip issue compounding the problem, i might look at your shoes. you might not be getting enough arch support which could be throwing your joints out of alignment.

i'm not a doctor though!! that might be the best route. :) good luck!

Tall Girl Running said...

Fortunately, I've never been plagued with this particular injury (knock on wood), but I've read a great self-treatment strategy is rolling your foot over a can of frozen juice several times a day. It kills two birds with one stone with the both the massage and the ice treatment.

Good luck!

Polliwog said...

Okay, I have to say that I am oh-so qualified to answer this question, having battled the dreaded PF quite a bit. I can tell you what I tried, and something here worked, though I am really not sure what (maybe a combo?)

1) new shoes, fitted at a running store (worth the price tag) and I made the move from neutral to stability shoes 2) Inserts, like Super Feet, but mine were Powersteps. (I still had trouble with Super Feet). 3) The boot that you sleep with and it keeps your foot in a flex position 4) Wearing Keens (and a nice pair of Reef flip flops on occasion), not cheapy flip-flops in the summer time 5) Wearing padded slippers around the house in the winter, especially at my mom's where she has tile throughout the house and 6) during my marathon training it (or something footish) really flared up and I took 2 weeks off and did my training in the pool.

I actually really think the boot I slept with had a lot to do with the fix, but it's hard to say. I also did a lot of stretching, as someone mentioned. These are all part of my running regimen now, except the boot, which comes out as soon as I feel the slightest hint of PF.

Hope that helps! I totally feel your pain. PF is a bear.

Jen said...

Oh, I have it sooooooo bad in my left foot. Several things have helped: #1, a Rubz ball-- can get it at running stores. It's a little golf ball looking thing that you roll your foot around on.

#2 Foot massages

#3 Ice cup it after your runs. Hurts like a motha, but this actually helped the most! 5 min at least, and after a while your foot just kind of goes numb.

Hope this helps!

Kelly(M&M) said...

Wow, wow, and wow! That is an amazing 5k time! I can definitely see why you don't want to take a break. At the same time, it is good to take a break when you are at the top of your game! I don't have any experience with PF, I just wanted to say good luck, and keep us posted. Maybe swimming will help keep your cardio up but give your feet a rest.

Suzie Petunia said...

I've recently battled this! I bought the night splints that keep my feet in a "flexed" position at night so the ligaments don't get tight during the night. I've noticed a big improvement! These devices are made just to help PF. Email me if you have no idea what I'm talking about and want more info.

joyof3boys said...

Wow! Congrats on such a great 5k time. I had pf for about 8 months. It was an off and on thing. Many of the things already posted are things that I did. I highly second the never going barefoot. Wear something that has support like the Birkenstocks or Dansko shoes. Nothing flat or flimsy. I noticed a big difference if I went a day without wearing shoes in the house. Especially while I was standing in the kitchen working.

Ice your foot after a run.

I used the superfeet from Fleet Feet. The green ones. They last for through two pairs of sneakers before you need to replace the. You may want to think of custom orthotics though. Especially if you are now having other issues. I ended up finally getting orthotics after an 18 miler. It was not my pf though. Come to find out the joint of my big toe was shorter than it should be and when I land it does not take the force like it should and my other toes pick up the slack. There may be some biomechanical issue contributing to your problem.

It was never severe enough that I had to stop running. Never bothered me during a run. Only after and first thing my feet touched the ground in the am.

Good Luck,