Plantar fasciitis sucks. I've had it to varying degrees in both feet (sometimes together, sometimes not). There's lots of information on the web about the condition, most treatments are probably going to be a combination of some of the following:DarkandShiny wrote:Hey everybody, I've got a question/situation and I don't know precisely what to do about it.
For the last 13 years I have been a runner/jogger/marathoner etc. I have been essentially injury free during that time (occasional shin splints). My right heel/foot is very sore almost causing me to limp. My older brother diagnosed me with Plantar Fasciitis (he isn't a doctor, but he is a seasoned IronMan athlete). He listed the symptoms and everything fits except I can't understand why I only have it in my right foot and not my left.
Anyway the various running/exercising forums all have different opinions on how to treat. So I turn to this forum for informed opinions.
I'm kind of freaking out because I have taken it easy for a couple of weeks and I'm up 9 lbs! But it hurts to run so I guess I'll have to augment with more strength training.
1. Decrease the amount of running you do. Not what you want to hear, but guaranteed to help. Maybe swim or use a rowing machine for cardio for a few weeks? If by 'take it easy' you mean you're only running 40 miles a week, that's probably not easy enough..
2. Stretching. Use a band or towel (or a curb) to stretch your foot before and after exercise, as well as before you go to bed and before you get out of bed. Hit the Googles for techniques, but it's basically a calf stretch, which also stretches out the plantar fascia. Stretch each foot 10 times for about 10 seconds per stretch.
3. Ice your feet after exercise. Helps with inflammation. You can freeze a water bottle and roll the bottom of your feet across it, this serves a dual purpose of stretching and icing. Actually feel pretty good, IMO.\
4. Use tennis balls or another object to roll out the bottoms of your feet.
5. Orthotics or surgery in extreme cases. I don't have any experience with either of these options.
6. Alleve to help with inflammation.
I've personally used all of the above techniques (minus the surgery and orthotics), and they all work to a greater or lesser degree. Using them in combination is best. I consider plantar fasciitis something that I am going to have to live with, but can manage, kind of like arthritis I suppose. Sometimes my feet won't hurt at all for a few weeks, sometimes I'm damn near hobbling. If it's really interfering with your life, you should probably see a doctor or physical therapist about it instead of trying to manage it on your own.