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r/RunnersInChicago•
disgustingcomment

Plantar fasciitis?

Hey Chicago runners,

A few weeks ago I went for a run and started experiencing pain on the underside of my left foot. I basically had to cut my run short and run home in bursts, walking most of the way back. The next morning I found myself limping and could hardly stand on the affected foot let alone walk on it. In talking to some friends/family who also had this problem, it sounds like I developed plantar fasciitis. The pain has since subsided to the point where I can walk normally but when I put extra pressure on the ball of my foot I can still feel it. I haven't ran since this occurred and I'm worried that if I do, I'll end up limping again for a day or two. It's discouraging to say the least.

Has anyone here dealt with this? If so, how did it affect your running routine?

Posted Jul 15, 2013, 4:27 AM UTC

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_Action_Bastard•

I have no experience with it, but from what I have read online about PF, very little blood flow gets to that area of the foot so recovery time is drawn out. To help get blood flow to the area, roll the area around on a golf ball/tennis ball.

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disgustingcommentOP•

I've been doing that at work while sitting in a chair all day. It helps, but so far it hasn't cured the problem. I have one of those Rubz balls.

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_Action_Bastard•

Appreciate the link! I too use a ball similar to that at work and at home. I dont think it is meant as a cure...just rehab/physical therapy. From watching Timmy Duncan's b-ball career, Plantar Fasciitis is something that has the chance to stick around for longer than one would like.

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MachoMocoEdgewater•

You can go to a PT place and get a free injury screening.

My friend has it and had to take a couple weeks off, did some swimming in the interim. J. Noah from bulls is plagued with it too.

Look into comfy running shoes as well .

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disgustingcommentOP•

I was considering going to get screened somewhere but I'm already convinced I have it :) I am due for some new running shoes so that may be a start. In the interim it sounds like I need to wait it out until the pain completely subsides but there are things I can do to speed up that process (see the ball suggestion).

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Smith2D2•

I've dealt with PT on and off through the years. I took a month off until the pain completely subsided. _Action_Bastard's advice about rolling a ball to get blood flow going is a great suggestion. Also remember to stretch the foot area. Insoles are also very helpful.

I started using these in my shoes and it helped quite a bit. www.­heel-­that-­pain.­com/­heel_seats.­php

During the recovery period it helped with the pain. After healing I haven't had an issue with PT since. I use the regular heel seats for everyday walking and the gel seats for sports.

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disgustingcommentOP•

Thanks, I'll look into those.

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PRESTOALOE•

My longest bout was 5 years back and lasted about 6 months, with the beginning of the second month being absolute hell; a non-stop burning sensation. For two months after, I kept my runs short, and switched to cycling, rowing, and lifting to mentally take my mind off the issue. I kept stretching and rolling the area regularly. You can run through it, like I did, however that only prolongs the inflammation.

A foot roller as u/_Action_Bastard suggested is great. Tennis ball is good, however I found that a harder, rubber ball worked better. Although rest is the only real way to heal, icing and stretching goes a long, long way.

I found that the best stretch was in a crouched position, knees to chest, while rolling in and out (moving the knee left and right) while on the ball of affected foot, keeping the unaffected planted, but relatively non-load bearing. By rolling, you can better find the exact point of pain and gradually work it out. When you find the no-so-sweet spot, slowly drop your heel to the ground.

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ishmael84•

I developed plantar fasciitis on my left foot last year from transitioning too quickly into more minimalist shoes. I only felt the pain on my left foot after prolonged periods of inactivity, i.e. on my feet after sleeping or a long commute. The pain was relatively mild but enough of a concern to do something about it considering I had a marathon to run then.

My PT friend recommended several things, including massaging the affected area with a tennis ball. It helped but nothing fully worked until she recommended me to sleep with the Strassburg sock on. It's uncomfortable but after a week or so, the pain was gone!!

Good luck.

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zenbit•

I think I had a bout of this a few years back - even bought a sort of special sock (forget what they call it) - it has a strap that keeps the foot extended / stretched during sleep so it doesn't ball up - really seemed to help. The other thing that I remember - it really helped me to be very careful in the morning when I first woke up, and this is something I have kept doing instinctively ever since, which is to be very aware of how I place my feet down on the floor, to stretch them carefully and slowly first thing in the mornings... I forget where I read it, but it seems that with more miles, the muscles were contracting in my feet overnight - and in the mornings, I think I was causing the little tears that are associated with plantar fasciitis.

Sorry for the lack of details. The good news is that once I got past this (and it seemed to take a frustratingly long time) - it hasn't returned.

By the way, I kept running because I was training for my first marathon. It was painful. I am unsure if the ongoing training prolonged the injury - though it probably did.

Hope this helps in some way.

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