I have plantar fasciitus.
There, I said it
I know it could be a lot worse – but I’m really not happy about having it. My foot hurts (really hurts) and I can’t run as often as I would like. I better start liking the pool because it looks like I have a date with freestyle.
I’m pretty sure I know what triggered my PF. Remember when I was marathon training and thought it would be a good idea to test out my racing flats on a 23 mile run over rocks/gravel?! {Read about it HERE} Yea, that wasn’t smart. My foot doc thinks the lack of support & cushion, while running over rocks and gravel, provoked it. I knew it wasn’t a good idea at the time, but now I’m really pissed at myself. Oh well…
I’ve been icing like crazy, wearing the (totally not sexy) Straussburg sock to bed, rubbing my foot over varied objects including (but not limited to): golf ball, tennis ball, and frozen water bottle, wearing orthotics, running less, and doing ultra-sound on my foot. (Phew, I’m tired just thinking about PF prevention)
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| Not even remotely sexy |
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| Please ignore my “grandma feet” – clearly, I am a runner |
Do you have plantar fasciitus, too? What preventative measures are you taking to speed-up recovery? Has anyone tried a cortisone shot? (Note: a cortisone shot is my last resort – but I’d love thoughts/opinions on the matter)
Don’t forget about my Oiselle giveaway {HERE} – I pick a winner on Friday!
I got a cortisone shot for Morton's Neuroma. I can't speak to PF, but it certainly got me back on my feet. I only needed one to start running again, though it took me awhile to figure how to run without pain (i.e. wearing the right shoes to avoid MN altogether).
No PF but yes to stupid hip flexor problems! Equally ANNOYING!
Good luck getting it healed up.
Love me some NSAIDs.
That sucks! Proper running form is supposed to prevent PF! grrrrrrr…..
Never had it. Don't want it But I wish you a speedy recovery!
That sucks! My friend had luck with physical therapy, I think. I hope you heal fast!
Yes! I have it now and it sucks!! I got it back in college and got cortisone shots for it and switched to better shoes and orthotics and it went away. I've been able to keep it away until about the last month of my pregnancy when my feet were so swollen that I couldn't wear anything but flip flops and it came back with a vengence. I went to my running store and got orthotics for my running shoes and Rainbow flip flops to wear as house shoes since they have great arch support. I actually don't even step on the floor in the morning when I get out of bed. I step right into my rainbows. But it's been months and mine is still hanging around so I may have to go to more extreme measures (like a doctor). Running sucks with PF!! The next day I can't walk. Please let me know what works for you!
I have had a problem with PF for years. Just when I think that I've cured it, it comes back to haunt me. Wish I knew the secrect! Downward dog helps me quite a bit, probably because it can be caused by tight calf muscles.
Take care of those dogs, they'll eventually come back around.
I have PF really bad 🙁 I've had it for about a year or so and now it's to the point where after I run I can't walk the next few days. So running is happening less and less often. I really need to see a doc but my insurance really stinks and I don't have a day off to do it, so I'm kinda stuck and SO FRUSTRATED!! I've tried everything you have minus the lovely sock without success. Please keep us updated on what works for you. All I want to do is run and race and I can't 🙁
I recovered from PF in 2009 – you are doing all the right things. Rolling is good to break down the tightness in your PF and you may also want to roll your calves, since your PF connects to them. The ultrasound therapy and exercises I'm sure your PT is giving you are needed to help strengthen your PF, which will help prevent it from coming back. I would not recommend a cortisone shot. It is a short term fix that can get you back running, but doesn't resolve the issue. Without fixing the root cause of any injury, they tend to come back.
Just make sure to stay on top of it all. Sometimes brief set backs allow us to take a step back and re-assess our situation. Chances are, you'll come out of this a stronger runner. You just have to be patient.
I havent *knock on wood* had any flair ups in close to a year. I had a few cortisone shots, lots of frozen water bottle rolling (tried and ditched custom orthotics) and now have the streching and strenghting as part of my normal routine (towel scrunching with toes kind of thing) helped tons
I got nothing, but I hope it feels better soon.
I was diagnosed last September with PF and it sucks! I received the shot and it did improve the pain for a 3 week period of time. After that the pain came back slowly but surely. I've been wearing my boot at night to help stabilize my foot and that really does help. I've also picked up a pair of Nike Frees and I've been doing shorter runs in them to try to build up some foot strength. Good luck!
Sorry to hear about the PF, but you'll get rid of it in no time with a good plan of action. Here's my tip: switch out the frozen bottle of water for a frozen can of veggies (fava beans or something else you don't much care for). The metal transmits the cold better, and there is none of the annoying crinkly sound that a frozen plastic bottle makes. Have fun!
Yes!! And as soon as I slack off with all the preventative measures because "it doesn't hurt anymore" it comes back a few weeks later.
I bought an ultrasound machine, did it for 2 to 3 times a day, 15 minutes each time, and all of a sudden my recovery was a LOT faster. I highly recommend it!
This is the one I have: http://www.amazon.com/Bodymed-Portable-Ultrasound-Unit-3-Modes-advanced/dp/B0034VY5MQ/ref=sr_1_1?ie=UTF8&qid;=1309230651&sr;=8-1 (And it's on sale for $53, I paid $100 for it back in January)
I have bouts of PF, and they get worse when I wear unsupportive sandals or flip flops/ballet flats. I have to have proper arch support–a few days without it and it starts to get worse. I have hear painful things about the cortisone shots!!
Ohhhh no! That must be terrible. I'm sending thoughts of a speedy recovery your way. I've never dealt with PF, but I did have shin splints for about 7 months. Shin splints for a little while are manageable, but 7 months? It was awful. 🙁
PF is the WORST! I actually got it in 2008 while training for a marathon and hiking 8 hours a day for work, concurrently. I attributed it to a combo of overuse and having extremely high arches. Like an idiot, I ran through the marathon with PF (not one of the smartest things ever), which was extremely painful. After that, it took about a year to heal completely. Unfortunately, a lot of that year was spent NOT running, or doing short runs and icing like crazy after. Sounds like you are doing everything right and then some…BEST of luck in your healing!!
I have PF and I got it under control through acupuncture…I was totally against the whole idea of going, but I bit the bullet and went about 6 times (2 x week – 3 weeks) and it has rarely bugged me since. I got PF last summer, and went to acupuncture early fall – ran a half marathon in October, without any pain, ran another one in January without any pain. Occasionally when I wear less supportive shoes I feel a twinge, but for the most part I am pain-free in that area (the rest of the body is another story 🙂 ).
I have PF right now. It does not sound as bad as yours. Do you do any PT for it? That can help? Have you stopped wearing sneakers immediately? Do you "wake up" you foot before getting out of bed in the morning? Run with compression socks….? we can chat more too:) don't worry this will pass i promise
i haven't had it but i hear it sucks. i'm bummed for you cause injuries in general make us runners totally grump. as for the cortisone, i'd say it's good for a "feel better" but it doesn't actually heal from what i've heard. hang in there!
I'm sorry to hear this. I feel fortunate that I've never had to deal with PF because I've heard it's pretty painful. I hope all of your exercises and preventive measures help and you're back to regular running soon!
oh NO! all of the things I have heard about PF you are already doing – the sock and the frozen water bottle. I'm hoping it goes away quickly for you!
Graston. Cures it 80-90% of the time. You can find a local provider by looking at Graston website.