How to deal with plantar fasciitis (Read 1446 times)

I think I've developed plantar fasciitis in both feet. Any thoughts on how to deal with this without completely stopping running?

Being barefoot seems to make the pain worse right now. Maybe that's because of the immediate inflammation. After a few days for that to calm down, I'll try some barefoot stuff. I know that my leg muscles are very inflexible. I ruptured my achilles tendon playing soccer about 10 years ago. Lack of flexibility may have caused that too. As you can see by my log, I don't exactly put in a bunch of miles running, but I have been more consistent lately. This is VERY frustrating not to be able to run. I can get on the bike, but it takes me 3 or 4 times longer to get in a decent workout on the bike.

Thanks. Taping seems to be a good idea. I think I'm going to try taping, ice, and ibuprophen, along with some shoe inserts for better arch support. Lots of stretching too. I still can't do the barefoot thing though. That will need to wait until the initial pain goes away. I rode the bike a few days ago, but that just takes so much more time. This is very frustrating!

If you can, try reflexology or sport massage of just your feet. I had the beginnings of an issue - the massage felt like someone was sticking pieces of glass into my foot - ouch - BUT - the next morning, there was ZERO pain when I took those first few steps. I agree with JVol44 about using a small ball to roll under your foot. If there is scar tissue that can be broken down, perhaps the other stuff will be more effective. Hope you find the right combination that works for you.

I really appreciate all the advice. This appears to be more of a long-term problem, which adds to the frustration.

Everything I've read says barefoot is bad when it comes to PF...

Many people do say that. But I think they're wrong. In places where people don't wear shoes, they don't get PF. How do you think your hunter-gatherer ancestors got by without orthotics? There are 33 joints and more than 100 muscles in your feet and ankles. They are a masterpiece of nature, capable of carrying you quickly and safely over a huge variety of harsh terrain. Nothing we humans have designed comes anywhere near them yet in adaptability and efficiency. But you need to use it or lose it. Most of us have weak, inflexible feet because we never let them out of their restrictive shoes. You "need" support because you've always had support, and your foot is weak. Simple as that. What I'm suggesting isn't an instant magic cure. Rebuilding your feet's natural strength and flexibility is a slow process, just like becoming a runner is a slow process. For more info, read the articles and forum at barefootrunner.org

Many people do say that. But I think they're wrong. In places where people don't wear shoes, they don't get PF. How do you think your hunter-gatherer ancestors got by without orthotics?

I had PF last year, and I think you are right and wrong here. Right in that I think going barefoot more often is a great way to prevent PF. Wrong in that going barefoot is a horrible way to treat PF. Once the OP is healthy, I think your advice is sound. Until then, I think it will prolong his problem. My PF was a continual problem until on the advice of my doctor I started a) wearing supportive shoes in the house (I typically went barefoot prior) and b) put arch supports in my work shoes, rather than just my running shoes. Prior to making those two adjustments, I was using supports in my running shoes, and doing additional stretching/icing/massage in the morning and post-workout. That was getting me day to day and letting me continue to run, but it wasn't helping the problem go away until I made the adjustments in my non-running routine. After healing, I gradually removed the additional supports and started doing more stretches/strengthening exercises, and I have returned to being barefoot around the house, and have had no additional PF issues. Anyway, to directly address the OP: 1) Morning and post-workout foot massage, either via hand or ball of some sort, as mentioned above. 2) Icing after workouts, and possibly mid-day, depending on your level of inflamation. If real ice is inconvenient, you can use a frozen can of something (beans, etc) and roll that along your foot bottom. 3) Shoes inserts for arch support until healed, both running and non-running. 4) Minimize barefoot activity until pain free, and then begin re-introducing in order to strengthen. 5) Ibuprofen after activity, if so inclined. 6) Give yourself at least a day between runs. 7) Be patient. Even if all the above is working, PF is a slow issue to work through. If all of the above does not gradually help, you may have to not run for a bit, but the above is what I used to get through PF while continuing to run. Good luck!

If you want to continue running while you deal with PF, slow your runs way down.... the harder you run the more it's going to aggravate the plantar fascia. If you just have to do speed work or run a race, warm up with 3-5 miles of slow jogging to help stretch it out.