[sistergoldenhair]

Is there a way to incorporate some light running safely into a recovery program from PF? (according to my Dr. the sprain/strain is basically acute PF)<br><br>
If there isn't, I won't stupidly attempt any running, but if there is I think the improvement to my overall mood might be worth the risk.

 

[fox-runr]

I've been doing it since late summer. One of the reasons that I have not run early morning in a very long time. I had a reprieve for my fall marathon and then one week later it was back. Most of my miles have been on the treadmill for a softer ride...but that leads to a new set of problems. So, it can be done, but just be highly aware if you are adjusting your gait to avoid pressure to the inner arch. Tomorrow I see a foot doctor for the other foot, which is probably some kind of overcompensation injury.

 

[sistergoldenhair]

fox-runr, are your runs particularly painful? Any pre-run or post-run things you do for the PF?<br><br>
My coach is still not letting me run, but I want to be ready for when I can.

 

[merigayle]

I know many runners who have run with their feet taped with PF. Do you have orthotics? if not, it may be something worth looking into to prevent it from coming back.

 

[fox-runr]

SGH-<br><br>
I just got back from the foot doc, re: my big toe. Of course, I brought up the PF in other foot. He said running is a matter of pain tolerance, he said he doesn't even think to tell runners NOT to run through it, whereas, nonrunners he'll tell the patient to avoid being on their feet. He said runners have a very high tolerance for pain.<br><br>
He gave me a cut PVC pipe that he says is the perfect size for rolling. He said he doesn't like the strasburg sock, prefers night splints in severe cases. I got orthotics today <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">. I would think because your case is acute that I'd stick to the rolling of the arch. If you get it again, look into orthotics.<br><br>
My orthotics are really for the other problem, but might help the PF which is getting better. I do feel pins and needles at some points while running. I tell myself that it's healing pain <img alt="icon_blackeye.gif" src="http://files.kickrunners.com/smilies/icon_blackeye.gif"> .

 

[sierra]

I used a night splint for 2 years. Kept using it 6 mos after my pf went away just to be sure! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
It really did seem to help a lot. It kept my calf from getting tight at all. When I would stretch it NEVER felt tight as long as I was using the night splint.<br><br>
PM coming your way.

 

[Arrojo]

I had PF a few years ago. It was nasty. I tried running with it - icing my foot constantly (over a frozen water bottle), wearing a night boot, mega calf strateching, mineral ice, rolling my foot over a golf ball 2-3 times a day, heel inserts, arch supports, and probably a few other things I can't remember. Oh - bed sheets! Keep them loose at the end of the bed, not tightly tucked in. That stuff worked to some extent, but I was not cured.<br><br>
In the end what did it were three things - total rest for about 6 weeks and custom orthotics (and the night boot). Running aggravates the injury - no two ways about it. It was painful to have to start running over again from scratch. But I had no choice. And my doctor said that 95% of PF patients recover with custom orthotics. They were not cheap, but thankfully I was in the 95%. Also, I kept doing teh night boot for about 6 months. It definitely helped with the morning pain.<br><br>
After 6 weeks, I ran only for 3 miles a day every other day for a month. Not for doctor's orders but my own sanity - I wanted to be sure once and for all I was through with the scourge before I sarted to ramp up my training. After a pain free month, I knew it was gone.<br><br>
SGH, listen to your doctor. Your running life will be long and fruitful. IMO and experience, rest is a key ingredient to your recovery. Good luck, and you have my heartfelt best wishes to recover from this nasty thing.

 

[sistergoldenhair]

Arrojo, where do you get a night boot? What cross training did you do while you were off running?<br><br>
Thank you for the good wishes. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[sierra]

I'm sure hes talking about a "night splint" same thing, just different name. You will have one soon! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

[Arrojo]

Yes - night splint. I got mine here: <a href="http://heelspurs.com/_nightsplints.html" target="_blank">http://heelspurs.com/_nightsplints.html</a> They have a bunch of different ones. The specific one I got on this page was the "HealWell ? Night Splint $68"<br><br>
The first night with it was weird, but I got used to it quickly. Right now, it's lent out to another running friend, who said it's been a big help.

 

[sierra]

The one I am sending you isnt on that page, but its the same thing, just different maker. Looking for a box to ship it in right now.<br><br>
Hopefully it will be on the way soon! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

[diablita]

so now that my ITBS has *slightly* improved, my foot decided to get angry on me. slight (I think) case of PF came on yesterday. I'm walking in sneakers, rolling my foot on top of a tennis ball and a frozen dixie cup.<br><br>
I might run a couple of miles on it tomorrow on the treadmill, and have a tri on Sunday morning, and we'll see what happens. Please send good plantar fascia vibes my way.

 

[sierra]

If it IS PF, Dont wear sneakers, wear something with good arch support.<br><br>
And if it is, I am soo sorry! <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
But good luck on your tri this weekend! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[diablita]

really, sierra? so wearing my old Nike Shox isn't a good idea? what kind of shoes would you recommend?

 

[sierra]

My podiatrist said it HAD to have good arch support. Believe it or not she suggested Birks. (which I wore at home) I got orthotics and for over a year, I ALWAYS had either shoes with the orthotics or the birks on!<br><br>
She just said it had to be good support and told me specifically that regular shoes, (tennis type of shoes) would not work.<br><br>
I even bought a pair of sandals that were made to accommodate my orthotics for summer time.

 

[diablita]

thank you much!

 

[sierra]

I'm just really hoping for your sake that its not pf. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[merigayle]

the best thing is to find something called "rigid arch". A lot of sports stores should carry it. It is arch support to the extreme. Also, freeze a small water bottle (not sports size) and roll your foot on it in the AM and when it hurts. Cross friction massage can really really help your PF.

 

[fatmantrying]

Any advice in how to avoid PF?

 

[merigayle]

to avoid it? make sure you have the right shoes for running and every day. Mine bothers me if i wear crappy, unsupported shoes to work. I have custom orthotics from the podiatrist and that has helped. I had a really bad case of PF in 1996 and the dr thought my foot was broken, that was how bad it was. I wore rigid arches in my shoes for a few years after that.<br><br>
I think early detection. as soon as you feel it, treat it with proper shoes and massage