My love of running started in 1995. I pretty much trained without too much outside influence.
I did regular runs of 30 to 45 minutes and after a few months decided to compete in a race. I made all the mistakes but never had an injury, well maybe a touch of runner’s knee which was quickly remedied. I became forest Gump for a long time and became very controlled over how much and when I ran. However, In 2006 I stopped all of my fitness training to concentrate of my Sports Education studies. Little did I know just how much this was effecting my posture. After 3 years off I decided that I really needed running to give me a break from studying.
Planter Fasciitis came on immediately after the first run. little did I know it would become a very frustrating long-term injury. Initially the pain was enough to stop me from running and then every morning I received a sharp pain in my heel or in the ball of my left foot which would stop me from walking properly. I first thought I could rest it for a week or so and then go back gently. This didn’t work so I gave it 2 weeks off. Plan C I researched the best stretches and exercises. I thought the knowledge I had of injury management and rehab would get me back to running if I was patient and used the correct programme. Now we need our feet as much as we need our hands and healing a heel is near impossible if you have to keep walking or standing every day. The heel or Plantar facia is enflamed and needs the weight off it to heal.
I visited every professional involved from a Doctor, Physio, podiatrist, and finally a private foot specialist. Here is in short, the sequence of appointments I had:
- The Doctor game me 2 stretches and told me to take pain killers.
- Next, I got a referral to a Physio who gave me some painful exercise and stretches.
- On my second appointment, I asked the Physio whether a night foot splint brace would help and was told to give it a go.
- I got a referral to a Podiatrist who gave me some insoles which were supposed to protect the heel. By the way some people spend a fortune on shoes and insoles which are supposed to relieve the pain.
- I went back to the Doctor after reading up about cortisone injections helping I had 2 from my local GP which were ill directed and had only a day’s relief.
- This then led me to a private foot specialist who after a short appointment said, “you have tried everything I would have given you” referred me to have a Cortisone injection directed by a consultant and nurse using ultra sound. This was only a slightly better result than the blindly directed Cortisone injections done by the GP.
However, despite this sequence of appointments (which covered almost a year) with professionals I had not got anywhere. I was convinced that after such a long period off exercise that exercise was the best cure. This for me has worked the best. I am back running despite the 20 to 30 steps out of bed to the first step into a run. I can honestly say I can’t remember which was the painful one after a few minutes running.
I don’t feel it again until the following day. For me the sitting then standing, lying then standing or standing then sitting for long periods is what upset it the most. So, my piece of advice would be to rest it but keep it active. Yes, try the above if it persists but keep stretching, massaging and using it, this will keep it used to doing what it does the best taking the weight of the rest of the body.
According to Paul Ingraham at pain science Plantar fasciitis is still a medical puzzle, and most health care professionals don’t know what the latest research says, and can’t offer patients advanced troubleshooting.
Follow these steps if you come down with a case of plantar fasciitis and you can cut your recovery time down substantially.
- Stop running is the first piece of advice. This may only need a week if you’re lucky to have the mild version.
- Ice the foot for 20 minutes 3 to 4 times a day.
- Stay working out the rest of your body, don’t completely stop training.
- Spend a few minutes working on foot exercises to help strengthen your feet.
- Use a pool ball to roll the foot. Massage it after. This may hurt but is good for you in the long run.
- Stretch out your calf, Achilles and soleus muscle in the back of the lower leg.
- Go back to Icing your foot after every workout.
- Try some of the other things mentioned they may work for you.
- Hopefully thee steps will work for you. I only hope for you that if your reading this that your Plater Fasciitis is short term unlike mine. Please go to pain science for extra help.