Just prior to IMCDA, my heel began to hurt first thing in the morning and for the first couple of strides of a run. Since then, and in my training for the Chicago marathon, it has become more painful- textbook PF, right?
Here’s the point: I was training in Vitruvians for the last month or so before CDA and I recently have been using a new pair for the marathon training. They feel great- the most comfortable shoe I’ve run in. So I guess what I’m asking is can a shoe that feels as good as mine do when running actually be causing the flare up of PF?
not an expert… only a person with similar pain when I was training the spring… the best advice I got (from a massage therapist) was to put a 12oz cola can in the freezer and roll it on the bottom of my foot for as long as I could stand it after a run and everynight until the pain went away.
This advice ended my flair up and I still love the shoes… don’t know why it worked, but it did.
Sounds like PF, and yes, a pair of shoes (along with the mileage for a Marathon) can cause it. Vitruvians have very little midfoot support as well (I bought a pair to try in case any of my patients asked me about them - I didn’t want to have the deer in the headlight look).
And I like the frozed water bottle, coke can, whatever trick as well, coupled with good posterior calf stretches. Also, no going barefoot at all until this goes away. This work for the vast majority of people eventually.
lack of midfoot support in a shoe can often do it too you, you probably did something else to cause it to initially flare up but a flexy midfoot in a shoe places additional strain on the arch when you’re running. if you curl a shoe up with your hands, it should bend only in the ball of the foot area, and not in the midsole. there are exceptions but if your PF is a problem then get something supportive.
biggest thing is add an insole, even if you want to keep the virtruvians, fine but pop in a Superfeet or similar insole. I’d reccomend the Superfeet as their arch is a little more balanced, ie nice medial, lateral and transverse arch support versus purely medial like many other brands. Plus thier arch placement is farther back more where Plantar F usually bugs people. The insole will probably make more difference than the shoe…
Calf stretching and yeah that icing thing with the soda can, a marathon Stick is awesome for the calves
don’t go barefoot AT ALL, get a supportive slipper/sandal/flipflop to wear around the house, Teva Elixer II sandals at $39.99 a pair are ideal for PF pain, not any Teva, get the Elixer II only as they have a more pronounced arch support and higher heel lift.
If you really want to lick it fast before your marathon, go all the way and get a night splint from a doctor or go to www.thesock.com and get a Strassburg sock, home version of the night splint which works really well and is comfy compared to many others. passively stretches the PF and calf during the night.