For Fitness: Foot Pain

When I anticipated starting to write about fitness here occasionally, I mostly thought that I would write about running and training for an 8k or 10k, maybe about yoga, about my TRX. What I didn’t expect to write about right away was Plantar Fasciitis. Despite the fact that I rarely ran over the holidays, I’ve been having feel pain in my left foot over the same basic time frame. Earlier this week I finally did some reading up about it and determined it was definitely tissue pain, and not joint pain, meaning it was very likely my plantar fascia.

So now I’m off of running and any treadmill walking through the end of the month. I’ve set a recovery plan for myself for now since that pain hasn’t been happening for too long and isn’t too bad, if it doesn’t work I’ll explore a medical opinion. Instead of running, I’ll be doing the exercise bike (thank goodness I joined a gym last month when it got too snowy/icy/cold to run outside), as well as strength and stretching exercises, including machines at the gym, TRX, and yoga. I also went and bought myself a Feetures! Plantar Fasciitis compression sleeve that I am wearing all day (they say you can wear it at night too, but it keeps bugging me in the middle of the night, so I’m not sure if I’m going to keep trying or just take it off before bed) and over that I’ve been wearing shoes all day, even around the house.

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I’m actually amazed at how much better my foot is feeling already. The night I finally decided to do something about it, I could feel a particular spot on my heel that hurt to touch, whereas now I really can’t any more. Obviously the rest can’t have fixed it yet, not in half a week, but I think the combination of the sleeve and wearing shoes (good, supportive Born flats) is doing amazing things. When the weather is nice and dry and I run outside first thing in the morning I tend to just keep my shoes on all day; since the ground has been covered with snow and ice and melted snow, whatever shoes I wear outside have to come off right away. I suspect that this is the reason that my heel started hurting at almost the exact same time I stopped running outside and thus starting hanging out around the house without shoes all day. At this rate I’m very hopeful about the beginning of February being okay to get back to running, and I’m also glad I set myself a minimum amount of time I needed to rest before starting the treatment, because if I hadn’t I suspect I might have tried to run next week and not actually rested as long as I should.

How do you get through injuries in your training regimen?

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9 comments to For Fitness: Foot Pain

  • Earlier this week my husband’s plantars fascitis was acting up forcing him to miss a race. I will recommend feetures to him.

  • I had a horrible time with plantar fasciitis about 3/4 of the way through my training for the half marathon. I finished it, but probably should have stopped when the pain first started. I didn’t have this sock, but have a contraption (Strassburg sock) that I wore at night that pulled your toe upwards to stretch that tendon. I also did stretches on that foot twice a day, rolled my foot on a lacrosse ball anytime I sat down, and iced it daily. Also put an anti-inflammatory cream on it twice a day. With all of that, it took a good six months before I could run again. Probably because I waited so long to treat it. Even now it isn’t quite right. Very frustrating, but I guess this is the toll that running takes on your body!

  • I had a similar injury but I managed to get it from doing a P90X routine and excess mountain climbers – so I’ve been avoiding Tony Horton for a while even if he is super dreamy… anyway!
    I was an avid runner so I wound focusing more on strength training to give my foot some time to relax and I wound up using a massage ball run under my foot to help soothe the muscle. I still get slight aches, but it’s definitely not as bad. Hopefully once the snow melts away my foot will totally be better and ready for a new year of backwoods running.
    - Krys

  • I’m not a runner but I have plantar fasciitis as well. I had to get special inserts into my shoes to help me get better, and now I know to always wear supportive shoes. I haven’t tried Feetures, but that sounds like a great idea! Where do you get those?

    • I got it at a local non-chain running store, although I wouldn’t be surprised if they had them at some of the bigger sports stores, it seemed like you could buy them online as well. You can buy either a single one if you only have issues in one foot (as I do, at the moment at least) or you can buy a pair.

  • Injuries are the worst. I had a month off of running with foot pain and it totally derailed me. But, interestingly enough, a month of arm rest with shoulder pain got me running again. So I think you have the right plan – to focus on something else for awhile. It’s so tempting to just sit on the couch when you’re injured.

  • Have you been professionally fitted for running shoes at a running shoe store? My running injuries can almost all be traced back to either needing a more supportive shoe (I’m a pronator) or running in shoes that were worn out – you should get a new pair every 500 miles or so. I hope you recover quickly – I know how frustrating it is to have to take time off!

    • I have not, maybe I should be. I did specifically pick more supportive shoes because my mom had issues with plantar fasciitis when he trained for the 3 day/60 mile breast cancer walk. I don’t think I’m quite to 500 miles of running, but I’m probably also not too far away. I did examine my shoes before writing the post and they didn’t LOOK worn down, but maybe they are more than I had thought. 500 miles doesn’t seem like much to need new shoes!

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