Plantar Fascitis (Read 1293 times)

Any good treatments? Any tricks anyone knows? I'm doing a lot of stretches, was given a machine to do stretches, and took 5 days off from running. I ice 3-5 times a day and take anti-inflammatories. I've also lost 20 lbs in the last 3 months, which should help. I run between 6-9 mpw right now, and should be slowly stepping up to 12-15 mpw by August (ideally running 4 dpw via HHST). Does anyone have any good thoughts--I'm trying to build up enough to be a "real" runner and don't want to be grounded. Chris

I've dealt with this since May. I am finally - finally! - starting to get over it. Get to a running store. Find an expert. Buy the sock, use the stretchy device thingamabob, keep doing the stretches. Try some hard massage on the area and on the heel; I use a golf ball, but there are devices made specifically for it. Time off did nothing for me. It actually made it worse. Lowering mileage didn't help. Staying out of hills to some extent DID help. Consider limiting hills, or at least avoiding steep ones. The one mistake I made was not really doing all the stuff I was supposed to do. Almost none of it, in fact. The truth is, if you do the exercises and stretches and use the socks and all that, you can run through it and get rid of it. Or so they tell me. If you don't do all that, you'll end up like me, 8 months later and limping everywhere. Ultimately, what made a change was a new pair of shoes. I'm convinced one new pair caused it. Then the fact that I was running on a couple pair with a combined 1300 miles on them didn't help. I got a new pair, a pair that fit me better, last month - and despite upping my mileage (now in the 50 miles per week range), its starting to go away. PF is a curse. Deal with it. Don't be me. It sucks to have for months on end. Make sure you've got the right shoes. If it keeps being a problem, I'm trying orthotics. The girl at the running store swore they'd help. But a) she was really cute so I wasn't paying attention, and b) she works on commission so she might just be trying to sell me something. But since I definitely feel a need for more arch support, orthotics or some other shoes may be an option down the road. Good luck. PF sucks. Modified to add: and you may just try running more. I swear more miles fixes most problems, even when you'd think the opposite was true. My PF was worst when I was least consistent, and when I was running the lowest mileage. You may find that - if you have the right shoes - it goes away on its own once you get in the 20-25 miles per week range, running 4-5 days a week. But take that advice with a huge grain of salt, since it might cripple you, too. But I don't think its coincidence that new shoes + good consistent mileage has finally started to ease this problem in my left foot. I was considering amputation, too.

I had issues with it post marathon last fall and found that it had nothing to do with running. It was actually being caused by spending long hours on my feet at work with unsupportive shoes (crocs). I bought some insoles for PF and started wearing running shoes at work and the problem went away within a month. Hope this helps Jarrod

That's a great point. One key thing is never to walk around your house barefoot and not to spend time standing in shoes without support. I ended up keeping my running shoes by the bed like slippers - and it really helped. PF can definitely be caused (or worsened) by stuff other than running. If I'd followed Jarrod's advice from the start, my PF likely would have gone away more quickly. It took me forever to notice that walking around barefoot really freakin' hurt - and that shoes sorta fixed that.

celiacChris, Stand in bare or stocking feet (depending on surface). Lean ever so slightly forward (You'll figure it out). Press your toes into the ground and pull yourself forward by toe power. Distance and reps are up to you, but do it a lot.

I've fought PF at various pionts in my running career. It started to come on again last fall, and knowing what I was up against, went straight to a running store. They put me in the New Balance 767ST. It cleared up almost immediately. Another shoe that works for me is the Asics GT-2120. As the running store dude explained to me, the rigid arch (see below) on the inside of the shoe does the trick for many PF sufferers.

Thanks, Mishka. Very interesting. I was running primarily with the GT-2120's all last spring, including two PR marathons, loved them - and then right when I switched to another shoe, the PF started. And the shoes I just bought "Brooks Adrenalines" are (according to the cute sales girl anyway) very similar to the 2120s, and they've helped a lot. And I've been wearing my old 2120's around the house lately. And the PF is going away. Any idea if the new 2130's have the same structure? If you're right, I'll just buy nothing but 2100 series shoes. I'd love to find a fix that easy.

I have been using Brooks Adrenaline 6's for the past year, right now on my 2nd and 3rd pair, and they are great. Are you on the 7's ?

according to the cute sales girl anyway

And the girl swore they were similar.

And if the girl told you wolverines would make good house pets, would you believe her?

Hey, I have been living with PF for three years now, and managing it.

I was starting to wonder, why was I the only one who had it for close to 4 years before I finally got rid of it. Those that got rid of it in a few months are very lucky. I hear laser therapy helps.