Since I’ve started running, I haven’t had any huge ailments or injuries. I am so lucky that I can say that! But I’ve had an ongoing chronic issue with Plantar Fasciitis. It’s an annoying pain that I feel in my heel. Do you want the full breakdown? Here is the Mayo’s Clinic definition of Plantar Fasciitis. It usually feels like a sharp and shooting pain that is worse in the morning.
At first, I turned to Dr. Google and diagnosed myself. I was making some stride (haha- pun intended) and feeling a little better. It never quite went away though.
I sought out the best podiatrist in Atlanta for runners. He is a marathoner and truly understands how aggravating my pain had become. After an exam and x-rays, we found out that my Plantar Fasciitis caused a heel spur! UGH, right?
Instead of shots or surgical solutions, I took his advice and became proactive about stretching, icing and wearing correct shoes.
Here is what worked for me:
I thought stretching once a day was enough, but apparently you’ve got to stretch your calf muscles multiple times a day. This helps keep the ligament loose that is causing the pain. So every time I eat a meal, I do this stretch now. Here is the explanation of how this helps with your Plantar Fasciitis pain. I can’t say I fully understand it, but this has helped tremendously.
My second habit that I started to do was to ice my foot after each run or at night. My doctor recommended that I use a frozen water bottle to do that. I’d roll my foot back and forth several times. This was fine, but then my husband found a better way of icing. He bought me a Trigger Point Performance Cold Roller (here). This baby is like a piece of heaven! It is so stays so much colder than the water bottle and really adds pressure under my arches. The combination of the cold and pressure feels great for my Plantar Fasciitis. I just keep it in the freezer next to JP’s popsicles. Ice no matter what, but know that there are better options available.
A moment of silence for my flip flops—–Ok. I had to start wearing shoes with arch support. This also helps alleviate the pain associated with Plantar Fasciitis. I couldn’t wear flip flops anymore or just walk around barefoot. I needed arch support around the clock. Both the Podiatrist and friends recommended the Feeture’s Plantar Sleeve to me. Today, this is the only way I can walk around the house without shoes. It adds compression to support your foot. It’s also completely breathable. I purchased mine directly from Feeture’s (here). I’ve recommended this product to other friends who also rave about it.
Unfortunately, Plantar Fasciitis will be a chronic issue for me. Every case is completely different, but mine seems much more manageable with these treatments. It can be such a hard injury for runners. I highly recommend seeing a doctor and working together for a solution that’s best for you.
Disclosure: I am NOT a doctor, I am only sharing what worked for me. I was NOT compensated for any of these products.