Plantar fasciitis has to be the most mysterious and frustrating condition known to runners. When I checked my log, i realized I first started feeling something in my left foot last April– in other words, almost a year ago. At the end of September I stopped running for a few weeks and got a series of shockwave treatments. Since then I’ve been running while coping with various degrees of pain, while also experimenting with some treatments on my own. Just in the last couple of weeks I’ve finally been able to say I feel some improvement, and I want to share three things that have been making a difference.
I wrote this post about the Somatic Movement exercises in Sarah Warren’s book. I did the routine for plantar fasciitis every day for three weeks, then did them every other day, and am still doing them a couple times a week. I believe that they helped, but it’s hard to say for sure. It’s not the type of thing where you finish the routine and say “Ah! I feel looser already!” The exercises are meant to re-set the nervous system over time. Warren says that PF stems from tight muscles in the low back, and after doing the exercises for a couple weeks I could feel a new level of relaxation in those muscles. My low back gets very tight when I work, and I’m able to recognize that now, and relax them periodically throughout the day. I think this is making a difference.
Thank you to Judy! She was kind enough to bring my attention to her foot compressions which she describes in this post. You stand with a ball under your foot, and instead of rolling, you just lean into it and hold it for a bit (ninety seconds or so.). I do this at night while I’m reading, and I hold five different points. This feels great while I’m doing it and great when I finish. Impossible to know for sure, but this is another thing I think is helping.
Okay, I have no explanation for this one. It was a Monday, the day after a ten mile run and my foot was hurting as I got ready for work. On a whim I pulled out these old Newton running shoes, put them on and… the pain was instantly gone. I wore them to work that day (yes, I wear running shoes to work!) and have been wearing them every day since. I don’t know what it is about them- I always wear running shoes to work. I was switching between Altras and New Balance- the Altras have a zero drop and the New Balance have a 10 mm drop. Maybe the 3 mm drop on the Newtons is the perfect height? I don’t wear Newtons for running, but now I’m considering it. Right now I switch between Hokas and New Balance 880s for running and the Newtons for everyday walking around. My foot is happy.
I can’t say my plantar fasciitis is gone. It still hurts when I get up in the morning, but not as much and not for as long. It never hurts while I run. although sometimes I’ll feel twinges in my achilles on that side. The big question has been, can I heal this completely without taking any more time off from running? The jury is still out… but right now I’m feeling optimistic.
What was the most frustrating injury you’ve had? – (I’m not even sure if this is mine- there have been so many!)
Do you wear running shoes during the day, other than for running? – (All the time since the pandemic started! I’m not sure my feet will fit into anything else at this point.)
19 Responses
I would agree with you that PF is most frustrating issue I’ve had. I’ve had it twice and now when I feel even a twinge in my arch, I do my exercises, which included broken toe pose (look it up, hurts so good). I never want to feel that pain again.
I don’t wear running shoes everywhere (I can’t wear them to work), but I do always wear supportive shoes. Always.
I did look up broken toe pose- yes, it looks like it would be beneficial! I’ll add it in, thanks!
PF is super frustrating. Certain shoes definitely helped make it feel better for me as well. I wear Birkenstocks around the house all summer and that really feels good on my feet. I am glad that you are finally seeing some relief.
Thank you Deborah! I should get some Birkenstocks for the summer- its too hot to be walking around in running shoes all day!
Knock wood, I haven’t had PF or any injury that I couldn’t heal up fairly quickly (ITBS). I suppose my high hamstring partial rupture was the most annoying. I wear running shoes of some sort most days and will switch to Birkenstock sandals as soon as weather permits. I’m glad you’re getting some relief!
Thanks Marcia! I wonder if your heavy lifting is keeping you injury-free?
My feet are real frustrating. I love Oofos flip flops…if only I could run in them. My pain has stopped in Altras but then started again. Now I’n wearing Topos. I have tried Hokas who knows. My chiro, PT and podiatrist are baffled too.
Hope your PF problem is solved.
Yes, Oofos are great for walking around! That does sound really frustrating for you- I hate it when the doctors are baffled!
Oh I’m glad you’re feeling some relief! I had PF twice, once in each foot (a year apart). I never felt any pain running, but walking was torture. Thankfully, it’s been almost five years since the last time. I massage my arches almost daily, though, to keep things feeling good. My worst injury/annoyance was Piriformis Syndrome . That played me for several years before I took warming-up &cooling-down seriously.
I had PF in my other foot a couple years ago, and when that was better I was like “Well, that’s over forever!” Ha ha… not quite. I’ll be doing foot exercises for a very, very long time (aka forever) after this!
I’ve heard a lot of good things about somatic & I know a little but haven’t done a deep dive into it. Really interesting that she says PF stems from the low back. Our bodies are so weird!
I love Newton’s, but I find I have to rotate them with a more cushioned shoe & can’t walk in them — that bothers my Achilles. Again, weird!
I’ve been somewhat lucky in the injury department but the worst one was IT Band. I almost stopped running halfs due to that! Now here I am & it’s been over 2 years since my last half due to life circumstances!
So I assume you finally conquered the IT band injury? Like PF, it’s so annoying but there’s a lot you can do for it.
PF is evil. That and piriformis syndrome are hard to get rid of. Although, I’ve had persistent ITB issues too. The good news is that all the stretching and massaging that seems to help is probably good for you anyway, so it’s a no-lose situation. I do hope you can make it disappear for good!
Thanks Coco! Yes, both those things you mentioned can linger. Sometimes I think, “Give me a good old-fashioned stress fracture and tell me I can run in eights weeks!”
Wow! You have been dealing with PF for a YEAR??? Isn’t that frustrating? I had it years ago. I think I got it from wearing improper running shoes (I had support shoes when I didn’t need support). Switching my shoes and stretching out the backs of my legs (calfs and hamstrings) before and after every run helped me to get rid of it.
Well, it was very mild for about five months… which lured me into a false sense of security! I kept running and running and then suddenly it was a major thing. I agree that proper shoes are important.
That’s a lot of good news about your foot and I hope that you’re finally on the road to recovery. And yes, a tight back can be the stem of so many other aches and pains.
As a personal trainer I get to wear workout clothes and running shoes to work every day and I love it!
Yes that’s definitely a perk of the job!