Hey Everyone, I was hoping to get a little information about my subject header. Anyways, this is the second time I've come down with plantar fasciitis. It just reoccured about 3 weeks ago. I've only ran maybe 2-3 times (about 2-4 miles). I've been icing my foot everynite for the past 1 1/2 wks. Is there anything else I can do to help recovery and excerise that'll help the ligament to get stronger, so it won't happen again? I'll be very thankful for any tip, ideas, from those whom experience before. Feel free to email me at [email protected]. Oh, how much more time should I lay off and how can I tell, if it's ok to start running again? Thanks again, everyone who replies to this!!
I've been suffering the same ailment on and off for about 5 years now and here's what I've done: First off, the use of ice and rest is very important. Secondly, training on softer surfaces helps a lot. Thirdly, when the pain has been really bad, I've taken to wrapping my foot at night so that it cannot straighten out while sleeping. This seems to alleviate the morning pain you get when you take your first steps. I?ve also tried to make stretching the area much more important (I must admit I?ve been rather neglectful in this department in the past). The last thing I?ve done is bought really good walking shoes in an attempt to protect my foot when I?m not running. That?s all I?ve done and am very interested if anyone else has any ideas, as PF is a very frustrating injury.
For long-term, chronic plantar fasciitis, cortisone injections can be very useful in knocking out the inflammation. I know that cortisone has a bad reputation among lots of runners, who have heard horror stories about its dangers, but I think that they're missing out on a potentially career-saving treatment.
Beaver, at this point, can go with more conservative measures -- ice, over-the-counter anti-inflammatories, new shoes with better cushioning, shock-absorbing heel pads, softer running surfaces, possibly orthotics. I'm not sure what strengthening or stretching exercises are most useful (others here should be able to tell you that), although I vaguely recall doing "towel scrunching" with my toes (that is, putting a towel under the forefoot, and using the toes to "scrunch up" the towel, thereby working the muscles in the arch).
I've been considering a cortisone shot for a while now, but just can't seem to commit to it. Perhaps you're right...
Alternate standing on one foot at a time for as long as you can. If this is easy, then try standing on one foot and do some toe raises. Do this every day...I do it for about 30-minutes a day, and it helps tremendously.
A good way to ice is to get a plastic 20-oz Coke bottle (a Pepsi bottle won't do, Coke bottles are contoured), fill it with water, and freeze it (without a cap so bottle doesn't burst). Slowly roll your foot on it for 20 minutes. Reusable.
Letsrun.com reader Dr. Brian Fullem, DPM, offered an AWESOME way to tape your foot that is graphically represented on the Running Times magazine web site (www.runnigntimes.com -- then click to Articles -- Injuries - - Plantar Fasciitis).
He and his method helped cure me and I'm eternally grateful. Hang in there, it doesn't ahve to be a career-ender.