Plantar fasciitis. Any experience?

[Lazymorningsareover]

I think I may have this. I only started running last year after doing C25K, had got lazy over Xmas and hadn't been out much but decided to start up again.

I went out a couple of times recently, only did very short slow jogs to ease myself back in, stretched beforehand. Found it easy, thought great, I haven't lost my fitness altogether.

Day after the third time I went out the bottom of my foot was agony to even walk on.

One week later it's no better in fact it's worse, when I move my foot in certain positions it feels as though something is popping inside, I couldn't even go for a long walk with the way it is.

I'm gutted, has anyone got any advice? Not sure whether I should get it checked out. I hate the thought of not running for ages/not running again.

Stretch afterwards. You shouldn't stretch before hand but do dynamic warm up movements eg leg swings, ankle rolls, shoulder rolls, arm swings etc.

If it's PF, then you'll need to stretch your calves - long & slow, and do some foot rolling: fill a 250ml water bottle, freeze it, then use it as a foot roller. Also try heel drops (google them). But best to see a physiotherapist who specialises in gait & running.

Oh yes, in both feet at the same time!

Having literally tried everything my solution is:

Stretch calves by sitting with legs outstretched and pulling on a dressing gown belt (or similar) around the front of your foot. I.e. pulling toes towards you. Do this for 30s several times before even thinking about putting your foot in the floor in the morning.

Roll foot on a rolling pin for several minutes, again before getting up.

It makes a huge difference to that initial foot to floor thing but also seems to help throughout the day.

Continue to stretch calves at every opportunity throughout the day. Really, every opportunity, maybe 20/30 times.

Ice. Frozen peas on the bottom of your foot 15-20 mins as many times per day as you can manage. If you're watching TV do 15 min on, 10 min off for the duration.

These will help a lot, but even so, it's a waiting game.

That said have you had a proper diagnosis? I've never heard if lopping with PF. Where exactly is the pain? Is it worse when you've been sedentary?

Get it seen to be a professional. PF is rapt common and lots of us will be able to help but what you have is an acute injury which may or may not turn into PF.

I had plantar fasciitis- GP was no help but I saw a podiatrist who was a specialist in gait. She gave me exercises to do and orthotic insoles which helped tremendously.
You might try the exercises suggested by PPs (similar to those I did) and get your gait assessed - some running shops offer this. You can also buy gel insoles in pharmacies which might be worth a try.

Don't walk about in bare feet, especially when you get up in the morning. Don't wear totally flat shoes either you need arch support

You see, I found with both bouts of PF, that after the initial excruciating pain (caused by ballet class) walking barefoot in a really mindful way - thinking about how I rolled my feet on and off the floor as I walked - really helped as it stretched out my foot and made all the small intrinsic muscles work.

In the short term while you're suffering:

• calf stretches - in particular the one against a wall and the heel drop on a stair.
• glute stretches - in particular the figure four stretch
• wear supportive trainers all of the time, avoid walking barefoot
• take pain killers! I didn't bother for ages but then when I started taking staggered 4h ibuprofen and paracetamol it made a huge difference
• stretch again. Stretch as often as possible. Many multiple times a day. Any time you have 5 minutes, do your stretches.
• do calf strengthening exercises. Easy ones are balancing on tiptoe with both legs then on one leg. Also raise and drop the heel to go up and down onto tip toes. Do this as often as poss (every time you boil the kettle, for example).

Longer term:

Figure out the cause. Something in your hair will be causing PF. The PF is the symptom, not the cause. It will probably be one of the following:

• tight calf
• tight glute
• tight piruforis

You'll know 'cos it will be the place that hurts most when you stretch it. So keep on stretching it out and work on strengthening that specific muscle.

www.amazon.co.uk/Simple-Steps-Foot-Pain-Relief/dp/1942952821/ref=nodl_

Thanks, lots to think about and try.