(Closed) Runners-Plantar Fasciitis?

posted 9 years ago in Fitness
Post # 3
Member
2476 posts
Buzzing bee
  • Wedding: June 2010

Yes, I’ve had this in the past due to running as well!  Don’t worry, you’ll get better with rest, ice, and the biggie– STRETCHING.  Try stretching your calf muscles regularly and rolling the arch of your foot on a soda can (or something similar).  It’s important to rest your feet for a while though, so the inflammation has some time to subside… good luck!  ๐Ÿ™‚

Post # 4
Member
6598 posts
Bee Keeper
  • Wedding: August 2010

Oh I suffer from it ALL the time! (especially in the summer due to the flat sandals that I love)

If you rest for a couple days with lots of massage (thats what the soda can does) you are trying to bring blood to the area to help heal the ripped fascia (it hurts so good!!!!!) and if you have replaced your shoes you should be good for a while! You have to have good shoes or get orthotics to keep the problem away!

If you run everyday it is best to have 2 pairs of shoes because it takes 24 hours for the foam (in the sole) to recoil so you should use each pair every other day! To have proper support you should use shoes with 2 densities of foam – you can tell whether you have two densities of foam by the colouring (but some fake it by painting the foam so it is best to test it by squeezing it to make sure that it is two densities) The denser foam should be in the in-step!

Finally, to tell that your shoes are done and you should get new ones is when you have many horizontal creases in the less dense foam (it is unlikely to happen in the dense foam) this indicates that the foam is no longer recoiling and you are no longer getting the support you need!

I have probably given too much information here but if someone takes anything from it I am glad – one last thing the shoe brands that have the best science behind them and that are therefore the best shoes on the market are Asics and Saucony!!! Nike’s and addidas etc are made to be stylish not made for performance and Nike shocks have caused many many Achilles tendon tears so they are the worst shoes on the market!

Hope this was helpful!

Post # 5
Member
2 posts
Wannabee

I have had this for years and still running.  Its painful, but it doesnt stop me from running!  I wear a big boot at night (sometimes!) and role a tennis ball under my foot while I watch TV or while Im sitting at work… it helps!

Post # 6
Member
1363 posts
Bumble bee
  • Wedding: June 2009

My husband has terrible FP issues.  One of the things that is most important is stretching your feet before you get out of bed in the morning (since they haven’t been stretched in a couple of hours) and wearing good shoes all the time.  He hasn’t walked around barefoot in at least 3 years.

One more good way to build strength is to put a hand towel down on the floor and put your feet at one end.  Then pull your toes in to gather the towel.  Do it for about 3 minutes a day and you’ll notice a big change!

Good luck!

Post # 7
Member
1011 posts
Bumble bee

I agree with Future Mrs. Martin . . . calf muscle tightness aggrevates the condition!  As does wearing sandals and shoes without backstraps!  I thought I was doing well by wearing birkenstocks all the time (with all that arch & toe support), but it turns out walking fast in them with the gripping on the toes and no back strap caused all sorts of problems.  Once I stopped wearing them and wearing closed heel shoes, it took a few months and the pain finally went away.

As for buying shoes, you need to make sure you get the ones (doesn’t matter which brand) that are available only at the running stores . . . not the giant retailers.  I wear adidas and have to go to a specialty store to get my shoes.

Good luck with the healing.

Post # 8
Member
1956 posts
Buzzing bee
  • Wedding: June 2010 - Tannery Pond at the Darrow School

You can also ice after running (fill a dixie cup with water, put it in the freezer so that it’s the perfect shape to fit right under your arch)…Also, not only should you probably replace your shoes but make sure you have a shoe with good arch support, called a stability shoe…Asics GT 2140, Brooks Adrenaline, Saucony Hurricane are all amazing support shoes (I run in the Asics GT 2140)…And sometimes, you just need to take a week or two off from running to let it heal, which sucks but it’s better than limping around and being in pain all the time…hope you heal quickly!

Post # 10
Member
6598 posts
Bee Keeper
  • Wedding: August 2010

Those are awesome Asics – Good choice!!!!

And unfortunately the sandals/flip flops really aggravate it – but that doesn’t stop meEmbarassed

Good Luck!

Post # 11
Member
611 posts
Busy bee
  • Wedding: October 2009

I had plantar fasciitis, not caused by running but by a pair of cheap flats. It took about 1 week or 2 weeks for it to fully healed. After it healed, I could run or do basically anything. It did not have any long-term effects. Yes, arch support is indispensable.

Post # 12
Member
102 posts
Blushing bee
  • Wedding: October 2009

I also suffer from PF, patella femoral syndrome and weak ankles (leading to my current 2, yes 2, sprained ankles) and I have to run a marathon next Saturday!  It is so severe, that my feet don’t turn outward when I’m lying down at rest.  The only thing that’s kept me going (aside from my beloved ASICS) is my sadistic chiropractor/physical therapist.  He manually breaks down the scar tissue in the feet, calves and ankles 2x a week.  It is excruciatingly painful, but amazing.  He’ll patch me together until race day, then I’m on strict orders to do ANYTHING other than run for a few weeks!  Good luck, it is brutal indeed.  If you can afford it, see a chiro.  They’re amazing.

Post # 13
Member
647 posts
Busy bee
  • Wedding: July 2010

My fiance has PF really bad, he had to get orthotics.  The Strassborg sock looks silly but it helped him dramatically.  Here’s a link…try not to giggle, this thing is really funny looking but effective!

 

Post # 14
Member
66 posts
Worker bee

I have had this, and unfortunately the best thing to do is to quit running for a while.  When you start up again, it’s likely that it will recur.  The best thing to do is to take it easy on the running and to cross-train. Unfortunately we are all in the process of slow decay ๐Ÿ™

Post # 16
Member
677 posts
Busy bee
  • Wedding: November 2009

Have you tried soaking your feet and adding epsom salts? That helps too along with the shoe suggestions. 

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