I have resumed my running and have somehow gotten plantar fasciitis. I had it before but I remember someone telling me that i should stop running, which I did. Do I have to? If I do, it could ruin my motivation to lose the remainder of my stubborn weight.
You should definitely take a break from running and look at maybe biking, swimming, or hitting the elliptical. Look at it like this, how much motivation will you lose if become injured and unable to run or walk at all. Never try to push through pain. Pain is your body's way of telling you something just isn't right.
I would strongly urge you to consult with your physician or a podiatrist to get this treated right.
3 years ago
Yes, rest is usually required to get rid of plantar fasciitis. But other than rest several other issues should be considered.
Have you been icing the arch of your foot regularly? Easy way to do this is with a frozen water bottle while watching tv or reading, and rolling the frozen bottle (with your sock on) back and forth across your arch. Do this at least 2x/day.
Taking an over the counter anti-inflammatory (my favorite is ibuprofen) should help as well. NEVER take these before a workout - only after.
Having high or low arches increases the risk of having plantar. Orthotics, or if your lucky off the shelf, full length, arch supports may help. SOLE and similar brands seem to provide the best support.
If you've been running on uneven or downhill surfaces that may be enough to initiate an episode of plantar. However, for adequate recovery once an episode starts, avoiding those types of surfaces may not be enough and the week's rest may be required. ALso ease back into the running. Often too large of mileage increases, even for experienced runners, is enough to trigger a plantar episode.
Make sure you have supporting shoes that are appropriate for your foot and stride type. Running specialty stores are the best places to find if you're using the correct brand/model of shoes.
If after a week's rest, regular icing, and taking anti-inflammatories the plantar is not gone, it may be time to visit your doctor.
3 years ago
I am a sufferer of plantar faciitis in both feet. I have a very sever case of it.For me,it does not matter if I am very active or sedentary,I can be shopping at get hit with severe pain to the point I can hardly make it out of the store. When Im doing cardio at the gym it is the most frustrating!
Here are a few things that was recommended to me by a Dr. and a physical therapist.
Take a golf ball and use it to massage the sole of your foot.This works best if your on a carpeted surface so the ball doent take off on you ,just put it under your foot and roll it around,use some decent pressure too. When you find an especially tender spot give it extra attention.This will hurt like crazy,but after there is some relief.It is not an over night fix but it does help.You really need to do this daily,I do it a few times a day when I can. Also use custom inserts if possible to help support all 3 arch areas of your foot.( I use good quality store bought,cant afford the real deal) Be mindful of the kind of shoes you wear as well.The thing with the golf ball is to break up the tissues so they are moving correctly and not just sitting there like tight bands. Ice is also my best friend along with icyhot on the soles of my feet at times. I have personally found no relief from using OTC IB.
It is made by Mueller. I bought it at Walmart for under 15. As you foot gets better you can go with the wrap only but you really should wear your shoes with the wrap. Btw, it is much like an ace bit stronger. It was with either the ace wraps or the shoe insert section. Do the abc thing. That helped so much. I would do it as I watched tv. It felt good too.
3 years ago
I am a runner and I have got Plantar fasciitis for about a year. At the beginning I could not step on my feet in the morning and today I am almost over it.
First of all I wanted to tell you that you should listen to your body. If some kind of treatment makes you feel better then keep on doing it. There are many kinds of treatment for plantar fasciitis and you should follow the ones that make you feel good.
I took a complete rest from running for 3 weeks and then slowly returned to run. Today I am still not running as much as I used to but I am getting closer. Instead I started swimming which is a great cardio workout.
There is an interesting webpage about running and plantar fasciitis in:
Take care & Good luck
3 years ago
Start on the bike. I bought this wrap with velcro on one end. I would wrap it around my arch and ankle for better support. Get a pair of new balance. They are really good for pf. I also wrote the ABCs in the air with my foot. The ball is another good exercise. Mine was caused from wearing sandles, being over weight and I just have high arches. It was one of the worst things, the searing pain after being on my feet for only a minute. You should wear your shoes as much as you can, even in the house. I pulled my laces as tight as I could. It helped. I also listened to my body. When it started to hurt, I sat down and gave it a rest. After doing the abc and tennis ball (or you can get a pop bottle and fill it with water and freeze it) you should start feeling an improvement. It is a slow healing injury. There isnt much a dr will do for you other than what has already been mentioned here. Good luck. I still am afraid to wear anything other than my new balances.
3 years ago
what kind of wrap was this that you used? Sounds like something I would like to try as well when mine acts up.
I have spoke to some Dr.s who can give injections for the pain,but Id rather fix the problem as best I can and not cover up the actual problem!I was told too to wear shoes all the time,but in the house I find that frustrating,,maybe wearing that wrap could help when Im barefoot
Im hoping too,that as my weight decreases I will have less problems with this.Ive suffered for about 30 years from it,the last 10 being the worst.New ideas are great!
Ah the joys of heel pain!
Plantar fasciitis is an inflammation of the foot-supporting fascia presenting as an acute/sudden onset of heel pain. For some this may occur during the your first morning steps.
Its usually localized at the anterior medial aspect of the heel and light "gentle" stretching of your foot and achilles tendon should help diminish the pain.
Typically medical management involves things that you can do at home such as stretching exercise, wearing shoes with support/cushioning to minimize or reduce pain, and/or orthotic devices like heel cups, arch supports and night splints. Most of which have been mentioned here.
Sugar 65 is wise in rejecting the Dr. recommended injections for pain relief. Injection of analgesic opoid or non-opiod is short term and doesnt correct the underlying problem. Also, the dr may recommended injection of corticosteroids into the area, which WILL stop the pain for a good duration of time (weeks, months, even years!) but the problem with these injections is that they dimish inflammation of the area by inhibiting localized immune response. They are also associated with causing scar tissue which can become painful and troublesome later on. And then there is still the possibility that the cause of you problem STILL hasnt been addressed.
Pushing THROUGH plantar fasciitis is not a good idea because unresolved PF may progress to fascial tears at the heel and can develope into heel spurs. OUCHIE..
Hope this helps!
derek reyes, ACE CPT, LVL II Student RN
3 years ago
I agree with everything above. Icing by rolling a frozen water bottle. routine use of antiinflammatories, activity modification (you have to stop running for now, "pushing through it" wont work) avoid being barefoot, even at home....your arch needs support, stretching and massaging the painful areas 3-4 times per day and start with over the counter arch supports (Super Feet brand work very well) and eventually seeing your family doc or podiatrist if you are not improving.
3 years ago
I wish the pain I suffer from was only in the heels.Mine is thru the entire foot. I had a foot scan done and you know its bad when the Dr.s eyebrows go up and they say WOW.For me,the entire sole of the foot is involved,even into the toes.This venue here has been wonderful for learning a few new tricks.Hopefully one day I can go to a podiatrist,but for now I am like many,self treating as best as I can.Ice rest massage when I can get it ,and even foot soaks with epsom salts are part of my regular routine. I am grateful for the tips that others have offered!
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