I’ve got some (I suspect) plantar fasciitis on my left foot and took things really easy before Savageman (as in not running 2 weeks before the race). It really started hurting after Savageman last weekend. The foot is feeling a little better since I have been consistently stretching it and not running.
I am on a team for the Army 10 miler on Oct 11 and want to run. I don’t want to lose any conditioning or mental edge in the last couple of weeks before the race.
I bike commute about 12.5 miles each way so I am getting something in. At my work gym, I have access to elliptical machines, rowing machines, stair climbers and spin and recumbent bikes. What would you recommend that would give me the closest workout to running? Of course, I could always tack on another 10 miles before or after work.
If you haven’t already see a physio there are a few muscles / tendons that area that can give similar symptoms or it could be something higher up the chain that’s causing the issue.
Workout wise, Cycing will be your best option for maintaining fitness along with aqua jogging to keep some form run fitness with zero impact or loading.
Been having PF issues for the past 2 years. Tried many things including what my PT told me. Then I saw a holistic doctor recommended soaking in Epson salt. I did that and it worked. I am now just taking 500mg of magnesium a day and my tight arch(where connecting to heel) is not an issue. The Dr told me that the soaking in Eposon salt absorbed better, but for me taking magnesium supplements are doing as well. Something to try.
Can you drop 2-3 lbs of weight safely? (depending how lean your are now). I know whenever my weight creeps up towards 170lbs or about 10% BF, my PF pics up. I think it correlates to a drop in cadence and overall run economy in terms of mechanics. Translation, when I’ fat, I’m less springy and I’m stressing the PF and probably heel striking more. Same with my Achilles tendons.
Grab a bouncy ball (they sell them at Michaels or grocery stores) and roll your foot on it and roll it out. Put pressure on wherever it hurts the most. After, use the back of a metal spoon or handle of a butter knife and some vaseline and use light friction to increase blood flow on the area that hurts (youtube it- Gua sha). Id scrape for around 2-4 min until it’s slightly pink. I’ve been able to get my turn around time from injury pretty fast. within 1 week.
Until your foots healed stick to cycling or elliptical.
Been having PF issues for the past 2 years. Tried many things including what my PT told me. Then I saw a holistic doctor recommended soaking in Epson salt. I did that and it worked. I am now just taking 500mg of magnesium a day and my tight arch(where connecting to heel) is not an issue. The Dr told me that the soaking in Eposon salt absorbed better, but for me taking magnesium supplements are doing as well. Something to try.
Just was dealing with this with one of the athletes I work with. As with the injury formerly known as Achilles Tendonitis, now referred to as Tendinosis, you need to restructure the tissue.
-Strengthen the big toe abductor, if you are not coordinated try to learn how to push your big toe inwards. Most people have horrible control over their toes.
-Soft tissue massage on the adductor (in between big toe and 2nd toe)
-Spread your toes regularly, walk barefoot as much as you can. Try to return your foot to natural alignment especially if you spend all day in shitty shoes.
-Check your shoes: Do they have a lot of toe spring? Do they turn your big toe inwards? Those are very important. Get in more neutral shoes with a little less drop for your everyday activities and for your running keep it to neutral, not too built up but not flat shoe without motion control crap. Also doing a LIMITED amount of running barefoot on grass after workouts can be good to return your foot to a natural alignment. If you go completely flat all the time for running you risk achilles/calf injuries.
If you have strong, balanced feet you can probably get away with wearing whatever shoe you want. But the more fragile/weak your feet are, the more you’re going to have to watch out what shoes you are wearing. Classically, people have EXTREMELY weak and uncoordinated feet and the toe extensors are usually really tight.
Basically try to strengthen the big toe abductor lots and lots as a warm up, and then work out! (get the blood flowing into that region). Since it’s somewhat early into the injury, you can fix it pretty quick if you are aggressive with these treatments and the tissue hasn’t all died yet. Stretching is fine but you need to strengthen it. Tightness is a sign of WEAKNESS, it needs movement and strengthening not inactivity and stretching.
Dan, thank you for those tips. I will work on those things you mentioned. I will say that I’ve been running in Vibram Five Finger shoes for several years, but when my heel started feeling bruised recently (I think the beginning of the plantar fasciitis), I went back to regular Asics running shoes. What really started the higher level of pain was when I went for a longer run, and finished it off with some speed work around the track.
Good luck with it! I think if you catch it early you can get rid of it really fast actually. Yes the shoes matter but if you get your foot in a better alignment for the other 23 hours of the day you’ll probably be ok.
I have a home ultrasound machine that speeds up the healing process for PF.
I also freeze a drink bottle and roll, with pressure, my foot on the bottle. This both massages and ices the PF.
Deep water running has worked well for me in the past to keep fit while the PF heals. Extremely boring though.
You need to work out what caused the PF in the first place or it will just come back when you start running again. Do you need new shoes, a different type of shoes (Hoka is working for me), orthodics, etc.
