Last year I wagged (walk/jog) 13 races. At some point my foot began to hurt. It hurt mostly when I wasn’t even running. In fact, right after I was resting and tried to use it. It feels as if you foot is suddenly lame and you hobble like a 99 year old woman for a few feet until your foot warms up. At first I didn’t realize this was a problem. After all it started after my 1/2 marathon so I assumed I was simply over working out especially at my weight. I was wrong. At the end of my 13in2013 goal, I rested. For several months, I scaled way back in hopes I had strained a muscle or something. It did not ease up. I finally saw my doctor who sent me to the foot specialist.
The test involves sonograming(autocorrect kept changing this to monograming and while I do live in the South where everything gets monogramed it would be weird to monogram my foot) your foot to measure the thickness of the Plantar Fascitis. The thicker your Plantar Fascitis measures the more likely the only relief option is going to be surgery. I fell directly in the middle. This means my best bet for recovery is not surgery but slow and steady use of several tricks. I’ve compiled a list of all the options available to me. I plan to start using several of them in hopes of working my way back to running. Who knows – maybe I’ll be able to do 15in2015.
1. Rest. I’ve rested this summer. I did not have a workout plan and it does feel less painful.
2. Stretch and Ice. I’ll stretch my foot by propping my toes up against a wall, keeping my arch and heel flat so the toes stretch. Hold for a count of 10. Repeating this practice 10 times 3-4 times per day. Once I’m done stretching I will take a plastic water bottle which I have frozen and roll the arch of my foot across it for 10 minutes. Experts say to never ice the tendon cold so don’t skip the stretching part.
3. Some say you can use a frozen golf ball or a tennis ball to roll under your foot putting pressure on all the areas of the foot. In addition, others have recommended a specific roller for this purpose. The company Addaday has a variety of rollers to choose from. I’m going to go to my local running store and discuss it with the owner. There are several rollers and she is an expert. I’m going to seek her counsel to ensure I get the roller best suited for me.
4. My foot doctor has suggested special inserts for my running shoes. This can be very expensive and even though I have good insurance it will still cost me around $100+. However, I am taking the risk to try it. I’m that desperate to have relief. I will admit I have one pair to shoes which feel awesome already. I won a pair of Sugarpine Air Mesh shoes made by Ahnu and love them! From the very first time I put them on my foot it was like a nice warm hug. I can not recommend these shoes enough.
5. I plan to do more taping especially at night. There are special boots you can buy and wear at night to keep your muscles from tightening up over the night. The tightening is why most of the time it is very hard to walk when I first wake. I have to hobble a few steps and stretch my foot to be able to walk with less pain. This is honestly the worst pain time for me. I’ve googled several ways to tape and stretch and will be giving them a go.
6. The main thing I need to do is wear shoes. This is the last thing I want to do. I’m a barefoot gal. I’m a lazy gal. If I have to wear shoes, I want to slip on flip flops and go. However, I do feel I will have to give up my beloved flip flops for my daily wear. I have decide to either invest in a pair of Birkenstocks (my theory is they are cork and eventually form to your foot therefore they should have more support than a flip flop but still be slip on) and if that doesn’t work Ahnu has other shoes and I might look into one of them. I seriously hate shoes and this will be the last option I focus on out of sheer stubbornness.
I might add I have had my chiropractor focus on it and it has seemed to help. Others have experimented and found relief with acupuncture. Some have had success with corticosteroid injections. My list was the options I have chosen which I believe will lead to my success. This is my plan to avoid surgery. I think it is doable. I think it will not be easy. I believe Theodore Roosevelt summed it up best.
“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well.”
Have you had issues with Plantar Fascitis? Any other ideas or suggestions?
Please note: I am not a doctor. My degree is in Theatre Performance so I can only play a doctor. Do not take my advice as if I am a doctor. Seek the counsel of your own real doctor before embarking on any crazy plan some half-baked blogger wrote up. Thank you. Come again.