Plantar Fasciitis is a Pain in My (Heel)

So sorry for the late follow-up post! I hope you all had a wonderful Thanksgiving!

My treadmill session went pretty well on Monday. I didn’t have any pain and barely any discomfort during the workout, but my foot was definitely sore on Tuesday and Wednesday. I know that some soreness is to be expected, but I can’t get it out of my head that if I’m feeling discomfort, it’s not good for the healing process.

Here’s what I did on Monday: When I got to the gym, I massaged my foot a bit to warm it up, as well as some gentle stretching (I just put my left leg over my right and pull back on my big toe to stretch the plantar fascia).

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I had my trusty Sauconys with my Super Feet inserts.

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I also had some KT tape wrapped from my arch up the inside of my leg, although I don’t think I had it wrapped as well as it could have been.

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I ended up doing stage 2 of the Return to Running program I mentioned on Monday as I had done some light jogging the week before and felt fine. I was unsure of what speed to start jogging, so I started with 5.5 mph and did each interval 0.1 mph faster so that I ended at 5.8 mph. My stride felt good and pretty natural, though I think I was hyper-aware of my heels and staying off of them, so I may have been landing too much on my forefoot.

11-25-13 jog

After I finished the intervals, I cooled down with a 5 minute walk, did about 10 minutes of stretching, and massaged my foot a little bit. By the time I got home, it was starting to feel tight, so I broke out my tennis ball and Foot Rubz and started kneading my arch over them.

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I like to start with a tennis ball since it’s a little softer, just to warm up the tissue. Then I switched to the Foot Rubz. I have used it too vigorously in the past and been sore the next day, so it’s possible I did that again on Monday.  Finally, I took my plastic cup ice mold from the freezer, popped out the ice, and rubbed it over the sore area for a few minutes.

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I wore my sexy PF brace to bed and hoped for the best.

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On Tuesday I was sore most of the day, which really had me bumming. I know that I can sometimes focus too much on something that is bothering me to the point of probably making it worse than it is. Some days are easier than others to get my mind off of the injury. Tuesday was not one of them. I did the same massaging, stretching, icing, and bracing that day. Wednesday morning it was quite sore when I massaged it before getting out of bed, but it didn’t feel as bad Tuesday. 

I happened to have a perfectly timed follow-up with my podiatrist on Tuesday. She said that from her perspective, I had gotten better compared to 6 weeks prior. She said that I should expect soreness as I continue to heal, but to be vigilant with stretching and icing. She said I was discharged, and if I have any issues in the future, I can call her back up. Good news, but I was still hesitant to get excited given my current discomfort.

On Thanksgiving morning, I walked a local 5k turkey trot with my mom. The race is capped at 10,000 and you can see why based on the starting line looking in two different directions:

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When I signed up for it back in early September, I had hoped to be able to walk/jog it. Being at a race and not being able to run is torture for me. I reminded myself to be thankful that I could at least walk the 3.1 miles since plenty of people can’t even do that.

I felt decent for the first half, then I started to have some discomfort in my arch during the second half. I’m sure the cold (around 30 degrees F) didn’t help. Even though I didn’t care what time we got, we ended up with a respectable 15 minute/mile pace. Finally, it was on to lots of delicious Thanksgiving eats!

How was your Thanksgiving? Anything you’re especially grateful for this year? Did anyone participate in Thanksgiving day race?

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3 thoughts on “Plantar Fasciitis is a Pain in My (Heel)

  1. […] besides keeping up with my strengthening and stretching routine, has been consistent icing. I do an ice massage the day I run, after rolling my arch on my Foot Rubz and lacrosse ball, then make sure to slap an […]

  2. […] plantar fasciitis foot was feeling a bit tight last night, but I made sure to do my regular ice massage as well as slapping an ice pack on my foot while reading in bed. Still a bit tight today, but no […]

  3. […] also sure to keep up with ice massage. I use the same technique as I showed you in this post about icing for plantar fasciitis, but use it along my forearm muscle and up into the elbow joint a little bit. It’s important […]

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