Planter Facitis again?!?!

[Bephus]

I just need to vent my frustration. I have on again, off again dealt with PF for about a year and a half now. I have tried a few different things and it seemed to be healed. I had little to no pain through all my goofy training, so yay, right? Not so fast apparently. I am now back to the pain, although only in my right heel this time. I am running less and have more pain!! The only thing I can think that is different (other than less miles on my feet) is that I have put on a few pounds since January (3-5 depending on the day, how I hate "winter weight"). So now I feel like I need to get these few lbs off to help my foot and really pay attention to my weight to keep this from happening again. Ugh. It's not like I am big, I wear a size 4/6 for goodness sake! Oh, well.
The good news is now I am motivated to have multiple marathons per year so that I have less down time.
Thanks for letting me vent.

 

[tmbacon]

Sorry to hear about your PF issues. While I am nowhere near your level of running (congrats on doing Goofy!), I just started up this year after taking a few years' off. Running a 10K in a couple of weeks and training for a half-marathon later this year.

I am so terrified of injuring myself - I am definitely NOT getting any younger (I'm 38), but I've found that my body doesn't bounce back like it used to and I sense a very mild case of PF starting on my left heel. Irk.

So anyway, hope all is going well and that you are hanging in there!

 

[lisah0711]

Oh, Beth, I'm so sorry your PF is acting up. You've had such a stellar year for running so far, too.

How are your shoes? Think they might be wearing out sooner than usual with this increased schedule? Have you tried the old golf ball or any other stretches? Any chance it will work itself out? Have you ever tried inserts? Ibuprofen help? (Just throwing stuff out here. )

Don't be afraid to go see the podiatrist about your PF. I suffered with PF for way too long without treatment. Then I found out that it actually can make it worse if you don't get treatment. I think once you've had PF and recovered that you are more likely to worry about it coming back with a vengence -- I don't know why we do that to ourselves.

I'm carrying way more extra weight than you are and I'm recouperated and movin' on. I'm sure you can shake this and keep on working on your goals!

Keep us posted about how you are doing!

 

[Rupert B Puppenstein]

I would never see a podiatrist for PF, but rather a Sports Medicine Doctor because they are a lot more experienced with treating PF in a way that gets a patient back to their exercise routine. It is no fun at all, and I am definitely sending good thoughts your way...if you can do more workouts in the pool you may end up getting the cardio benefit without putting so much force on your feet.

 

[Bephus]

Thanks for all the positive thoughts!
Lisa - I have brand new shoes and I actually got two to rotate, so I know it isn't them. Plus, they are the same model that I have used for the past year and a half to two years. I have found that switching to Mizuno's (from Asics) helps a lot with PF, but I don't like the toe box as much and that is a biggie for me.

Shelby - I did take it easy this past weekend (I actually haven't run since Thursday) and am going to wait until Wednesday before I run again in hopes of letting it heal. It feels so much better already and I have decided that if taking off a few pounds (witch will take a few weeks) and rest/stretching/ice doesn't help I am going to find a good sports Dr. There is a new practice near my house that looks promising.

Here's hoping that I am feeling good after my run Wednesday!!!

 

[ironz]

Bephus....do you work on your calf muscles (strengthening and stretching) in addition to just the feet? Google TP Massage therapy or TP Massage ball...there is lots of info on PF and how working the calf muscles can help. It seems a lot of people just focus on stretching the foot and using a roller on their foot, but not the calf. It has given me some relief, though I've only had PF once. Hope that helps a little and that you get back to running!

 

[Bephus]

Bephus....do you work on your calf muscles (strengthening and stretching) in addition to just the feet? Google TP Massage therapy or TP Massage ball...there is lots of info on PF and how working the calf muscles can help. It seems a lot of people just focus on stretching the foot and using a roller on their foot, but not the calf. It has given me some relief, though I've only had PF once. Hope that helps a little and that you get back to running!

Thanks for the info, I don't work on my calves very much. Will try some of this!!

 

[Kae]

Have you been going barefoot at all? I don't go barefoot at all not even a quick hop from the bed to the bathroom. And try rolling a frozen bottle of water under your foot.

kae

 

[Bephus]

Have you been going barefoot at all? I don't go barefoot at all not even a quick hop from the bed to the bathroom. And try rolling a frozen bottle of water under your foot.

kae

I live in FL so I am barefoot/flip floping most of the time!! I know that flip flops are bad for me, but I CAN'T wear shoes, it is too hot. I have tried to wear shoes more often, but it is hard.

 

[Rose&Mike]

OP--I always hesitate to post on threads like this because too many people tell other people they are wrong. Anyhow, this is what works for me. YMMV

I have had plantar flareups for the last couple of years. In order to keep it at bay I cross train on the elliptical--which really stretches out my calf. I feel like that good stretch has helped me to avoid shin splints which I have been plagued with in the past as well. I use the stick on my calf as well. I have a knot that forms in the middle of my calf on the outside that seems to go with my plantar. You really have to dig in with the stick and the area gets very sore but it really helps. I also have inserts--more on that in a sec. I use the tennis ball on my foot and put a towel around my foot and gently pull it towards me.

I thought I was having a flare up again (since right before the Princess race actually), but it turns out I have a fatty pad injury (which is essentially the bottom of your heel.) My chiro verified this. So, I am leaving my inserts out for now and avoiding the elliptical for a little while because it is hard on my heel--all my weight is on my heel while on the elliptical. Anyhow, you might want to check with someone and make sure it really is plantar again--I was convinced that it was, so I was shocked when he told me no.

So, I am still stretching, rolling on the tennis ball and using the stick. I have found prevention is really key. And interestingly, I had always heard the don't go barefoot thing as well, but my chiro disagrees. He encourages going barefoot to build up your feet. Not sure how I feel about this one yet, but I do hate wearing shoes in the summer, too! Not sure about flipflops though. Again YMMV.

Good luck. Foot issues are not fun!

 

[stampingoddess]

No words of wisdom, but I feel your pain- quite literally. I have battled off and on PF for over 10 years now. Sometimes it goes away for months at a time, only to rear it's painful head again. Luckily it doesn't affect my training and hasn't gotten bad enough that I've considered surgery.

 

[Kae]

I live in FL so I am barefoot/flip floping most of the time!! I know that flip flops are bad for me, but I CAN'T wear shoes, it is too hot. I have tried to wear shoes more often, but it is hard.

I have some Merrrill flip flops that I love. And the croc flip flops work well for me. And I just bought some Teva's they have a bit of a wedge. Just don't go flat.

Kae

 

[saysay]

I have some Merrrill flip flops that I love. And the croc flip flops work well for me. And I just bought some Teva's they have a bit of a wedge. Just don't go flat.

Kae

I just got some Sketcher's Tone Up Flip Flops...they look JUST like Fit Flops. VERY comfy, I don't care if they tone me up or not, just good arch support and very cushioned. I found mine marked on clearance at Sports Authority for $19.

So sorry, I had PF in my right foot last year and this year it reared its ugly head in my left foot while training for the princess. Still hurting some, but getting better....just takes a LONG time to get over I am afraid. I did see a sports med doctor this year and a Physical therapist....and learned how important it is to keep my calves loose and strong. I saw a Podiatrist last year, I wasn't running, and he did an injection and it got better with lots of rest.....but you know I think what I learned this year was a better use of my $$ for healing since I learned more about my legs and foot.

 

[ggeorgiagirl]

Hi Beth! I, too, suffer from Plantar Facitis I wore flip flops for an entire summer...and did C25K...then, I got PF! Horrible pain!

After trying EVERYTHING, buying things that stretched my foot, inserts, etc...I went to the Poditrist. He gave me this awful boot thing (which I was "like...right! I'm not wearing that beast". THE FIRST NIGHT, MY FOOT WAS BETTER!!!!!!!!!!!! Of course, I had to throw away ALL the flip flops (which was soooooooo hard) and wear tennis shoes EVERY day!

Go to the doctor and get a boot! I have shared mine with all my friends who suffer (ewww, I know...but I know their pain)....and it worked for them too

 

[America]

What is the boot called?

I'm currently having the pain again also! and haven't been able to run! I plan to see the doc in the morning for another shot. It's been 7 months since my last one. I just want to run again

 

[ggeorgiagirl]

i'm not sure what the boot is called...but your DR will know. It was cheap at the dr office!

 

[wdwprncess77]

I know I'm late to this pf party....but I bought orthaheel flip flops when I got PF last year. I use them as flip flops but wear them around the house to avoid the barefoot situation. They are expensive for flip flops but they are specific for heel pain.

That, plus new sneakers, frozen water bottle rolling, and stretching of the calves have helped me kick the PF. I also used KT tape during the races when I was still having pain. Not sure if that helped me avoid feeling the pain or if adrenaline just helped there.