My Plantar Fasciitis is coming back and I need to get it under control while running alot

adnewr wrote:

I have had plantar fasciitis for almost a year. I got rid of it 3 times but it comes back when I start training. It's the second week of practice and I can feel it starting to pinch occasionally on my runs and when I am barefoot. I know all the stretches and strengthening and rolling and exercises for it, but I've never had to cure it while running six days a week. My arches are really high. Is this possible at all without taking time off? How can I keep training without having to miss another season? This is my last year. Thanks

I know this sounds like a typical dbag response but for me when I started running in xc flats that's when my PF stopped. I'm not saying that this works for everyone or that everyone needs to run in vibrams, this is just my personal experience. It took me a while to get down to flats. I was a heel striker and I started wearing Nike frees and forefoot striking and in about six months I was in flats and have been for years now.

I will back-up this advice to an extent. My PF doesn't not bother me if running in neutral shoes. If I run in stability shoes it comes back. Less stability equals happy feet for me.

A few months ago I had to get custom orthotics for a sesamoid issue. After running a few weeks in orthotics my PF flared up REALLY bad and am now trying to recover from it. I ditched the orthotic in one shoe while leaving it in the other and hopefully this works.

I know others have tried it and it didn't help but it is an easy test.

Good Luck. PF is a sonabitch

Thanks, I'm really considering trying this. I keep reading about people who cured it this way and at this point anything is worth trying. I normally run in Asics Nimbus 16 but I have Kinvaras 5's and flats I could try. I'll start with the kinvaras and see how it goes

The "low dye taping" method might help you. I was able to run through a lot of my previous bouts of PF by taping my foot. If I did it right, it helped ease the pain quite a bit. Of course, I was stupid to run with serious PF, but the taping did allow me to run.

I had minor PF for years. It wasn't affecting me so I didn't care about it, just one of those running pains.

I started wearing a night splint to treat my Achilles tendonitis and my PF went away in two nights. Give it a try, they're about $15 at any pharmacy

yeah I sleep with the brace on

Count me in too as someone who does best in low heeled, firm flexible flats/lightweight trainers. If the shoes are too stiff or soft (regular trainers are a no no) I get problems. All of my shoes are flexible- I wouldn't dare wear anything stiff.

I'd also recommend getting some Birkenstocks in the Arizona model (soft or firm footbed; I have the soft bed= less breaking in).

Should I just start running in my kinvaras without orthotics? I walk in blue Soles to support my arch but stopped running in them because other problems came up along my leg.

I battled PF for more than a decade. I was finally cured by doing a whole body stretching routine. I use active isolated stretching from the Wharton Stretch book. The whole body is connected and it's all about blood flow.

the minute the PF flairs up, i wear the sock and it gets rid of it. but you gotta do it as soon as it starts hurting. stay on top of it.

Acupuncture. Your body has adapted to the discomfort. Stick a needle in that bugger and the body reacts by restarting the healing process. I found it more effective than more expensive treatments like PRP or physical therapy.

Also, do some strength work on your hips and glutes, which will help with your running form. That's my physical therapist's answer to everything.

adnewr wrote:

Should I just start running in my kinvaras without orthotics? I walk in blue Soles to support my arch but stopped running in them because other problems came up along my leg.

Kinvaras by themself were too stiff for my foot and made it worse. I was at the peak of my PF when I was wearing Kinvaras and finally had to ditch them when I realized my foot had gotten so stiff. That's not a flexible shoe. You should get into something like the Nike Frees (any of the models) or Skechers GoRun Rides (without the insoles)- they have similar cushioning to the Kinvaras, but much more flexibility.

As for the orthotics, I'm not a fan of orthotics in general, but if you ditch them remember to be careful- any dramatic change needs time to adjust.

try these for extra support, feels funny in the beginning but it will give some relief, if the arch support is to big cut or trim it down until it fits correctly....it helped me out until I was better.

http://www.drscholls.com/Products/DreamWalkHiddenArch?utm_campaign=bazaarvoice&utm_medium=SearchVoice&utm_source=RatingsAndReviews&utm_content=Default

I had a similar experience with PF. Running in flats has more or less cured it, although it still comes back when I do more mileage than I probably should. The Brooks PureDrift has worked quite well for me in the Pf department. It's not so minimal that one struggles to run on pavement (although it takes getting used to), but it's a very flexible, relatively lightweight, minimal drop shoe with little cushion or support. At about 60 miles per week I run most of my runs pretty slow and only speed up past 7minuts a mile once or twice a week to do tempo's or track stuff so your mileage may vary considerably if you are running a lot of faster paced/more jarring runs. If you do go the flat route you will likely need to take some considerable time to adjust and as always make sure you are getting adequate rest/recovery or you'll get shin splints in no time.

Massage the knot out. With your fingers feel along the length of your arch on inside and outside out foot, not the ball or heel of your foot. If you can feel knotted area, begin to push up and down on knot w/fingers until it starts to go away. If you cannot identify knot, take your index and middle finger and slowly massage the inside and outside length of arch. Start easy and then get aggressive (deep tissue) you have to really get deep into tissue, this will be uncomfortable but tolerable. If you can feel the knotted area, do both massages.

Works for me every time I feel PF coming on.

Dorsiflex at your desk.

Switching to flats when you are already injured is a bad idea.The medical profession has no idea what causes PF...do not be so eager to implement a strategy based on what some Lets Run douchebag offers.....

adnewr wrote:

I have had plantar fasciitis for almost a year. I got rid of it 3 times but it comes back when I start training. It's the second week of practice and I can feel it starting to pinch occasionally on my runs and when I am barefoot. I know all the stretches and strengthening and rolling and exercises for it, but I've never had to cure it while running six days a week. My arches are really high. Is this possible at all without taking time off? How can I keep training without having to miss another season? This is my last year. Thanks

Am I the only one who has noticed how often people who wear Asics get PF? I mean, they even offer an Asics branded night splint.Is there something about Asics that cause PF?

More dumb advice wrote:

Switching to flats when you are already injured is a bad idea.

The medical profession has no idea what causes PF...do not be so eager to implement a strategy based on what some Lets Run douchebag offers.....

adnewr wrote:

I have had plantar fasciitis for almost a year. I got rid of it 3 times but it comes back when I start training. It's the second week of practice and I can feel it starting to pinch occasionally on my runs and when I am barefoot. I know all the stretches and strengthening and rolling and exercises for it, but I've never had to cure it while running six days a week. My arches are really high. Is this possible at all without taking time off? How can I keep training without having to miss another season? This is my last year. Thanks

I've had PF on and off for twenty years. I've tried everything.

One thing that has really, really helped: bend my feet at an angle that makes them cramp. Make them cramp until they won't cramp anymore, and the arch muscles relax. Sounds weird, and is weird. It works.