But I was seeking massive improvement. I was leaving no stone unturned:. But two days after my hill workout, my right foot developed a burning pain from the heel to my forefoot. After a visit to a specialist, and later a physical therapist, I was delivered the bad news. I had plantar fasciitis.
One of the worst injuries a runner can get. And my season started in less than a month. My hopes for making the varsity squad were threatened, along with my goal of breaking 27 minutes for 8k.
I immediately had one goal: cure my plantar fasciitis. I did what I always did when I got an injury: I immediately took a week off from running. Fortunately, I was able to visit a physical therapist twice a week who massaged my plantar fascia and performed the standard treatment of heat, massage, and ice.
That experience led me to take a more systematic approach to injuries. I started doing research on plantar fasciitis and realized…. First, if you happen to have plantar fasciitis, all hope is not lost. Within two weeks, you should be back to your normal training. Follow these steps if you come down with a case of plantar fasciitis and you can cut your recovery time down substantially. Just keep in mind that this is not a formal treatment protocol — but rather a collection of strategies to help you recover.
Our detailed treatment protocol is here in our Injury Prevention for Runners program. Stay current with your general strength and begin adding foot and lower leg exercises to improve the strength and function of your feet. This routine is far more aggressive than what the majority of runners do for an injury. It also rivals the recovery protocols of most physical therapists. If you have plantar fasciitis — degenerative irritation of your plantar fascia, the ligament that connects the front of your foot to your heel — then you know how much this heel discomfort can hurt when you hit the pavement or even get out of bed!
While rest is typically best, many runners wonder if they can continue putting in the miles when dealing with a bout of plantar fasciitis. But, he said, you must also have a plan to rehabilitate the lower extremity, otherwise you risk becoming sidelined entirely. Joyce recommends that you stop running if you have persistent pain from the beginning of your run to the end. When it comes to more severe cases, Rachel Triche , MD, an orthopedic foot and ankle surgeon at Cedars-Sinai Kerlan-Jobe Institute, says a high-impact activity like running should be avoided.
If your case of plantar fasciitis is mild and you plan to continue your training, consider the following tips before you head out the door. Zumbusch said taping and orthotics can both help support your arches by decreasing stress and aggravation to your plantar fascia.
A physical therapist or athletic trainer, or a similar healthcare professional, should be proficient at these taping techniques. Taping is also a great way to decide whether adding arch support would helpful before you spend money on an expensive pair of orthotics, Zumbusch said. Being diligent about stretching multiple times per day — your ankle, calf, and plantar fascia itself — can keep you running. In study , researchers observed a strong connection between tightness of the gastrocnemius your main calf muscle and the severity of heel pain in cases of plantar fasciitis.
In addition to stretching, Joyce recommended increasing or maintaining good ankle mobility , especially dorsiflexion and inversion. You should spend at least 5 minutes warming up before any type of physical activity. After your body is warmed up, spend a few minutes stretching your feet, including your heel and arch area. Aqua jogging is a great alternative, if you have access to a pool. You can also try these six low-impact cardio exercises at home to get your heart pumping and your muscles moving without irritating your plantar fasciitis.
Ideally, you should spend 10 to 15 minutes icing your plantar fascia after any type of activity, but especially after running. Ice packs and bags of crushed ice work well, but if you really want to attack the heel pain, try an ice bottle massage. Ideally, Triche said, taking some time off from running — and even walking for exercise — will help improve your symptoms, along with:. Triche recommends low impact alternatives like swimming, using the elliptical, biking, or even rowing.
When the pain improves enough to allow walking without discomfort, you can gradually ease back into running, according to Triche. The primary symptoms of plantar fasciitis include pain:. Beldini adds that self-massage also helps increase blood flow in the area, which may help repair damaged tissue more quickly.
Neither Ragland nor Beldini put a hard-and-fast number on how long to roll your foot every time, though Beldini recommends not spending more than five to seven minutes per session, as overdoing it could possibly make the condition worse. And while this tool can likely help other runners in similar situations, the best way to treat plantar fasciitis will always vary by person. Some people may need to stop the activity that caused the pain in the first place; others may be able to keep at it but just dial back a bit until things improve.
For the first few days after my foot pain showed up, running was definitely out of the question. Naturally, I was freaking out—I could barely even walk a step without pain; how the heck was I going to run But with some rest and diligent stretching and rolling, the pain started slowly but surely improving.
Other treatment techniques I included in my recovery routine were rolling my foot over a frozen water bottle, and taking a nonsteroidal anti-inflammatory drug NSAID such as ibuprofen at the standard recommended dosage , both of which are pretty typical recommendations for treating plantar fasciitis.
My current go-to are the Oofos Ooriginal sandals , which I also love slipping my sore feet into immediately after a long run or race. Physical therapy that focuses on stretching and strengthening the muscles that stabilize the ankle and foot can also be helpful in some cases. All products featured on SELF are independently selected by our editors.
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