Plantar Faciatis and HIM training starts in 10 days

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2010-04-16 9:31 PM

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Veteran
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Subject: Plantar Faciatis and HIM training starts in 10 days
Any tips or tricks for dealing with PF while training?

2010-04-16 9:38 PM
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Edited by Sharyn5 2010-04-16 9:39 PM
2010-04-16 9:47 PM
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
I have had it for the last 3 months or so and it has gotten a little worse recently. As far as pain goes....it kills me in the morning and I feel it all the time. It is tough to walk without favoring the right foot at times as well. On my runs it goes away some, but after it hurts bad. I have been stretching and rolling my foot over a frozen water bottle for about 10 min at a time and taking Motrin periodically. I am a little...or alot nervous at this point with my HIM training coming up. I am thinking of going to see a podiatrist this coming week to see if they can help.
2010-04-16 9:49 PM
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Master
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
I had a lot of heal pain after my first half mary a year ago and it was slowly getting worse for months after the race.  I did the standing on softballs trick for several weeks http://therunningbarefoot.com/?p=1224 and it worked for me.  I didn't look for RIF 2 softballs, I just bought cheap ones at Walmart.  When I first stood on them, I could only stand it for about 15 seconds and I about cried due to the pain.  Now I can stand on them as long as I want (though I don't much anymore since I don't have pain).  I would also roll my feet over the softballs while working on the computer and try to work out stiff spots.

Completed my second half mary last weekend and had very little pain.
2010-04-16 10:00 PM
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2010-04-16 10:24 PM
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
Work on getting healthy before you ramp up your training. Training with injury tends to make it worse and makes it last longer.

Be wise don't follow a training plan blindly when you are injured. Consider aquajogging or ellipitcal until your PF is better.

For me and PF key is stretching post runs keeps it at bay. ART can help as well.

2010-04-16 10:28 PM
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2010-04-16 10:30 PM
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Master
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
be weary of the orthotics you will most likely be prescribed.

I actually had a short stint and somehow it just went away.  Well, not exactly just went away, I did some rather unpleasant rehab for about a week straight.  It involved stretching, ice, and a few trips to china town for some what seemed like painful reflexology.  I told them what my symptoms were and I had 4 treatments back to back days.  Like I said, not exactly the most pleasant of things.  But wow!  All fixed and no freaking orthothics.

Also, treat your feet kindly and trade those shoes out more often for the next few shoe purchases.  I know sometimes I lose track how long ago I bought them so now I write the date of purchase underneath the insole and make sure I don't go over 90 days.
2010-04-16 11:51 PM
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Expert
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
ART's been helping me so far. My PF pain has never been terrible, and I'm able to run 25 mpw right now without the pain getting worse (actually, it seems to be getting better with weekly ART). I know a lot of other people who have had success with ART -- the main problem is it can be expensive, and it's not always covered by insurance.

As someone else mentioned, I'd be *very* wary about ramping up right now if the pain is already bothering you. Definitely get it checked out, either with a podiatrist or a chiropractor who does ART and has PF experience. But don't give up hope! You may be able to handle the training if you get on top of it now.

2010-04-17 8:04 AM
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Elite
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days

If you do go to see a podiatrist, ask them why you developed pf.  This will help you in dealing with it.  If they recommend orthotics, what else should you do to manage it, or keep it at bay.

In my case, I have very tight calves (mostly my right calf).  I didn't really find this out through my sports chiro who prescribed my orthotics, partly it was my fault for not really asking, but at the time, I was pretty sure I'd never want to run another marathon, the pain was so bad.

I actually didn't realize it was the main part of my problem until reading more about it in the sports injuries forum here on BT, when I got back into running a few years ago, and my pf started to come back. 

So, now I use the Trigger Point massage system on my calves for myofascial release. It is amazing.  I don't roll my foot on the ice bottle because it doesn't help me at all...and stretching helps a little but the TP is awesome.  I started out with "the stick" but that doesn't seem to get deep enough into my calf muscle.

Made it through two HIM's and marathon training without the pf coming back.  So, it can be done, but try to find out why you are getting it.   Good luck to you!

2010-04-17 8:24 AM
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
I had bad PF and a change of shoes is what worked for me.  The frozen coke bottle, shots, foot brace while I slept did not work.  It wasn't until I invested in a good pair of running shoes did my PF go away.  Good luck and hope it gets better.  I have felt your pain.

2010-04-17 8:28 AM
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
One other thing that helped me, I stopped walking around my house without shoes.  I wear my running shoes in the house.  My house has a concrete slab. Again, good luck.
2010-04-17 8:45 AM
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Resident Curmudgeon
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
Tape it.

I suffered with PF for a year, tried everything including significant time off, finally said "screw it" and resumed my training with the taping. Started by taping 24/7, as the pain abated i moved to just taping when I ran. It went away.

Try it, it's cheap and effective.
2010-04-17 11:00 AM
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
Tape can work in some cases, so like Bear says, try that first.  Other methods like special splints for using at night and rolling your foot on a golf ball during the day don't really help much.  Cortisone shots can help too, but basically end up masking the pain while you still can do harm in the meantime.  I had PF in both feet for 18 months and the only thing that worked effectively was to STOP RUNNING!
2010-04-17 12:40 PM
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Veteran
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Orange County
Subject: RE: Plantar Faciatis and HIM training starts in 10 days
Thanks for the great responses. I was thinking about taping my right foot for a while to see if it would help...thanks for the link Bear.
2010-04-17 3:14 PM
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Regular
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Subject: RE: Plantar Faciatis and HIM training starts in 10 days
I had PF pretty bad up until about January. I was going to the Chiro who would stretch my calves, tape the foot, roll out the foot and electric stim. I also went to the podiatrist and got custom orthotics. Oh, and then right before the NYC marathon I went for a cortizone shot. Made it through the marathon and then rested for about 3 weeks. Altogether it was about 9 months---I never stopped running while I had it. Taping and electic stim is what appeared to give me the most relief.


2010-04-17 6:36 PM
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Expert
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Salisbury
Subject: RE: Plantar Faciatis and HIM training starts in 10 days

I got something like this... http://plantarfasciitishome.com/

It still took a while to go away but it made the mornings a lot better.

2010-04-17 7:39 PM
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Regular
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Georgia
Subject: RE: Plantar Faciatis and HIM training starts in 10 days
PF was one of the souvenirs I brought back when I took our scout troop to Philmont almost 3 years ago. I'm just now feeling pretty good. I did not like the treatment that I got from the podiatrist. He just wanted to give me shots (did nothing) and sell expensive orthotics. What finally seemed to work was:

1) Wear shoes with good support from the time your feet hit the floor until you go to bed.
2) Stretch, stretch, stretch the calf and really anything remotely dealing with that area as often during the day as you can.
3) Soak your foot in an ice bath several times a day when the pain is bad and after running.
4) Active release hurts like hell but works. I think this was what turned the corner for me.
5) Roll a softball, tennis ball, etc. first thing in the morning, after running and anytime you can during the day.

Dealing with PF is a continuous battle. I don't think mine will ever actually go away but it has gotten to the point of being manageable. Good luck, I know what you are dealing with.
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