I started getting some arch pain during the marathon on Oct 30; ran the final 10K in pain. The next week had some general arch pain but nothing in the morning but that has now changed. The first steps are very painful, the pain is now located throughout the sole and the inside part of the ankle.
For those of you that have had this injury, how long should I take off? Will cycling delay my recovery?
Dave in VA
Everyone is different. But ice and stretching (your calves) will get you healed quickly. Freeze a water bottle and roll it under your foot for 15 minutes. The other things I have heard are massage your arch with a tennis ball, and exercise your toes by picking up a towel with your toes. All of these things can be done while sitting on the couch.
A night splint can really help if you are getting a lot of pain when you wake up in the morning and take those first steps.
Go to a podiatrist (preferably one who is a runner).
Don’t panic yet … if you can schedule seeing a podiatrist very soon, that’s probably a wise idea.
You will see from a search on the web that PF requires stretching of the arch. You can stretch your arch by hand as well as roll your foot over a cold soda can. Additionally, there are PF stretching devices available by vendors such as http://www.performbetter.com
However, I’m not sure if the ‘inside of the ankle’ detail is part of PF. The wisest move would be to contact a doc ASAP to rule out anything major, and to start you on any recovery measures.
Contrary to what many people think, seeing a doc doesn’t mean you are weak - nor that your body is weak. It’s actually the bravest thing you can do! And, consider not cycling for a little while (start with 1-3 days) because you are recovering from a marathon AND your feet might cramp up being nervous (on the bike) regarding the injury.
If you are up to exercise and you do any weight training, this may be a time to attend to some upper body stuff.
My opinion only,
Lauren
I second the night splint. Seemed like the only thing that worked for me. And I tried everythin.
doublepluscrap. that is too bad. sympathies to you. the upside is its a common injury that is very fixable…
i am just working through this injury out myself, cbritri is right on the money, i did all the things that he mentions and laid off running for 2 months as i wanted to be sure i got rid of it, now after getting some orthotics and physio it is fading, and i am starting to run again.
therapy has been ultrasound, stretching and some electroshock therapy which tickles.
i also used a ‘strassburg sock’ (easy to find on the web) which holds your foot and toes up slightly while you sleep, this really eliminated the morning pain for me, relatively quickly.
i was also told not to walk around barefoot at all, especially on hard surfaces, and this was a habit i have had for a long time.
happily cycling didnt seem to irritate it much at all, but i was icing consistently after all activity. i had some recommendations for extra padding of my heel in my cycling shoes, but didnt bother after finding out cycling didnt aggravate things.
go at it steadily and you will shake it! your foot will tell you what is best if you listen. especially so if you are flexible enough to get your foot up close to your ear 
First, find out if it is PF. I had PF and did ART, physical therapy and nothing was really working, until I got the book “Pain Free” and followed the exercises. PF went away and hasn’t come back.
Pain Free : A Revolutionary Method for Stopping Chronic Pain (Paperback)
by Pete Egoscue, Roger Gittines
The book was very, very highly recommended by a number of people.
clm
Do not run until the pain stops.
Use only Asics 2100’s or whatever the next one will be.
Throw out the insert and replace with Superfeet (the green ones only)
You can use a lighter cushioned shoe eventually for races & short tempo / int runs.
You will never have a Plantar or ITB problem again.
looks interesting, thanks for the tip.
Josef
I agree that the ankle part sounds suspicious. PF usually manifests itself in the arch and heel. The Plantar Fascia is the tissue that runs from the ball of the foot to the heel, thus Planta Fasciitis is an inflammation of this fascia, usually at the heel attachment. Treatment involves massage, stretching, ice, and rest. I second the use of a night splint/sock as very effective, as well as shoes with strong arch support and heel stabilization. In this case, though, I’d try xray or MRI to check for some sort of stress fracture in the ankle, if that is the source of the pain.
how long?
oh, about a year +20lbs 
cortisone is king, don’t get surgery
.
It’s a mutual admiration society, because I second the ‘stress fracture’ that Andrew mentions.
“Back in the day” when I was a hotshot sprinter (a kid!), I had what I thought were shin splints. That was when coaches made you continue with injuries and call you a weenie. So I’d Icy Hot the sh*t out of my legs and run through the pain daily, until I couldn’t function without Icy Hot.
Months later, in retrospect after I had to quit running, I looked back and realized I probably had stress fractures.
Just check it out with a doc (unless you have a hidden personal xray or MRI machine nearby) to verify any bone or soft tissue damage.
Lauren
Podiatrist. Quick like a rabbit. They xray and you’ll know if it’s a stress fracture. Do not put it off. If he recommends orthotics, bite the bullet and get 'em.
“i was also told not to walk around barefoot at all, especially on hard surfaces, and this was a habit i have had for a long time.”
Bingo, this really hurts so I’ve started wearing my Mephestos around the house. Also, someone asked how long. Its only been 10 days, but its not getting any better at all. I’ve iced it a couple of times but I think its time to lay off the running for a couple of weeks. I tried Superfeet, they seemed to make it worse (both the green and blue ones)?? I’m glad to hear that cycling is ok, I figured that since the carbon sole is so stiff that I should be fine.
Dave in VA
I had it and the things that helped me out the most was to massage the bottom of my foot with a golf ball and to ALWAYS walk around with supportive shoes on. As soon as I got out of bed, I slipped into my running shoes and walked to the bathroom or where ever. If I had to pee in the middle of the night, I did not take a step without my shoes on. It helped out a lot and I healed rather quickly. I iced a lot too if I was on my feet.