How do you battle the cycle of injury, especially with plantar fasciitis?

Is this running plan good? https://img1.wsimg.com/blobby/go/3e7a9308-6d83-48d2-acd6-927a0a9c136c/downloads/5k%20Training%20Plan%20-%20Beginner.xlsx?ver=1622411630392

david45 wrote:

Is this running plan good?

https://img1.wsimg.com/blobby/go/3e7a9308-6d83-48d2-acd6-927a0a9c136c/downloads/5k%20Training%20Plan%20-%20Beginner.xlsx?ver=1622411630392

Depends. How literally and Amelia-Bedelia-like do you intend to take the answer?

Give me serious answers only

I was bothered with it for a few years and I carried Mail for a living and that was very painful too. I used arch supports and finally had orthotics made and wore them under my insoles as they were hard. I think what helped me more than anything else I wore Birkenstock sandals when I was off work and never went barefooted. I use a sonic toothbrush that runs 2 minutes at a time and during that time twice a day I stretched my calves and still do and it was probably 20 years ago that I got over that injury. I changed my work shoes every 3 months and I was able to run through the injury 3 or 4 times a week as usually the pain went away after a few blocks and always got new running shoes often and never went over 300 miles on the shoes. I did take Bromelain as someone suggested and other vitamins and supplements that I read might help. I always stretch my calves before I get out of bed in the morning even though maybe I don't need to. When I do my stretches and exercises every morning I wrap a towel around my foot while I am laying on the floor and stretch my calves. When it hurt the worst I took too many NSAIDs. Good luck!! Now, how do I heal my hamstring??

david45 wrote:

Give me serious answers only

Any plan is better than no plan. Is it a good plan? Is it a good plan for you? Only one person can answer that question.

August West wrote:

david45 wrote:

Except my easy pace is like 14 minutes per mile.

If you are being serious here, this is pretty close to a brisk walk anyway. It took me almost 2 years to recover from PF, because I was an idiot and tried to run through it.

My advice:

follow the advice of others here to take a long break from running. Cross train, walk etc.

If your easy pace is really that slow, there is a good chance some it could be because you've got some extra pounds on you. If that's the case, lose some weght.

get used to wearing a night splint, and wear it every night. it sucks because it's uncomfortable, but I found it to be helpful.

I am already at a healthy weight

Which is?

Holy crap, shut up already. Running "hard" every day is all on you for misinterpreting information and doing your own thing instead of using real-life resources (coaches, running clubs) that can help you.

And again with the "zero improvement". Your mile time got better.

malmo wrote:

david45 wrote:

I am asking how do I prevent PF. My feet is better after 6 months of rest, but I fear the pain will restart if I train seriously again

Stop it! No one knows how to prevent PF. I'm giving you sound advice for the here-and-now. Either take it, or ignore it. Starting the same thread over and over is going to do nothing for you.

From what he said on reddit, all signs point to him not following the walk plan you gave him in January. He doesn't do anything, just cries cries and cries.

thiscupisnthalffull2 wrote:

malmo wrote:

Stop it! No one knows how to prevent PF. I'm giving you sound advice for the here-and-now. Either take it, or ignore it. Starting the same thread over and over is going to do nothing for you.

From what he said on reddit, all signs point to him not following the walk plan you gave him in January. He doesn't do anything, just cries cries and cries.

Someone who can run a 7 minute mile has a fitness only for walking?

Every time you think of pf, arch your foot up, pushing both front and back down against the floor, especially while you're sitting in a chair. Do that in pawing at the ground as you run for ten steps, and then run ten to twenty steps each on left, right, front, and back of your feet.

How heavy are you? Are you lean? Are you tall and large framed? Weight can make a significant difference.

Ignore the injury and keep running till you become crippled. Watch some motivational videos (especially ones with David Goggins) for some more advice on this topic. This is ultimately how you fix all injuries by not being a sissy and being hard af and running no matter what

I am 6'0'' and 160 Ib

malmo wrote:

david45 wrote:

I bought and used orthotics and stability shoes, and the issue still came back

Orthotics need to be custom-made for your feet.

I agree. Unfortunately, here's the deal with orthotics. They change very slightly when you move them from one pair of shoes to another. Your $300 custom orthotics might work in your next pair of shoes, but they might not.

I would follow up my previous long post by adding this. In my experience, stability shoes plus off-the-shelf orthotics were a bad combination. A neutral shoe with a Superfeet two-part insert that's had felt added as needed between the hard plastic bottom and the foam top will be lighter, more adjustable, and more responsive.

Also, even if you create orthotics as I suggested in my previous post, YOU ARE STILL INJURED. It will take a while for the PF to heal. Until then, you will definitely need to make Do-It-Yourself orthotics for all the shoes you wear on a daily basis. Think of it (the homemade orthotic) as a crutch. You'll need it in all your shoes until the PF heals. Only then can you can get away with no support in your sandals, casual shoes, etc.

I've been doing this for 25 years. It works. The only shoes I don't add orthotics to are my spikes, but I don't run many miles in my spikes!

If you do the craft's felt approach and do a few test runs of 100m, you'll suddenly discover a combination/location of the felt where the PF pain is reduced significantly. Try that location for a while and be alert to "hot spots", locations where it seems like there is too much or too little support. Stop and adjust the felt pad locations or add/subtract more felt pads. Note: It will NOT BE THE SAME on both feet.

Of course, you may have had PF so long that you have permanent damage, but at least try making your own orthotics. What have you got to lose?

alpha male who always does one more wrote:

Ignore the injury and keep running till you become crippled. Watch some motivational videos (especially ones with David Goggins) for some more advice on this topic. This is ultimately how you fix all injuries by not being a sissy and being hard af and running no matter what

Pure gold.

In Boxing, they say "fighting stupid hurts more than fighting smart".

Once, I was heading out on an easy training run alongside a professional football player.

He complained his nipples were chaffed and sore. I offered him band-aids to cover them. He dismissed that as an unmanly cheat. Said he "just needed to toughen them up". After a couple miles, his shirt had two long red streaks down the front. He quit the run - and wasn't seen again.

Are you going to keep arguing with every single advice given to you and just keep doing what you know doesn't work?

If so, get off this platform, and the internet, because we're sick and tired of reading your posts.

Your alternative option is to accept where you are, start from a clean slate, get advice and coaching from real-life sources outside the internet space, and move forward with your life.

That also involves getting of this platform and the internet, because we're sick and tired of reading your posts.