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Is my foot ever going to stop hurting?

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traineo Regular
Posts: 88
Member since
Jul 29, 2007
Posted: October 21, 2007
I started running several months ago. About two months in I started having symptoms of Planter Fascitis I started out with the proper shoes and I added arch supports (I have extremely high arches) and I have also tried to stretch after every run. I take about 2400 mg. of Motrin every day to help with the inflamation. I have slowly built up to jogging slowly for about an hour three times a week. I thought that as time went by my foot would adjust and get better but it hasn't. Am I doing something wrong? Do I need to be doing something else? Am I always going to have this nagging foot pain?
traineo Guru
Posts: 914
Member since
Jun 24, 2007
Posted: October 21, 2007
Plantar fasciitis won't get better if you keep pounding out the miles, which is probably the main cause of the condition in the first place. Your high arches are definitely a contributing factor, so it's good you added some support there.



Unfortunately, the best treatment for this condition is rest. Combine that with ice packs 3-4 times for 10-15 min., put your feet up as much as possible, and stretch for at least 30 sec. 3-4 times a day especially in the morning when the pain is usually at its worst. The most commonly recommended towel stretch has actually been revised to suggest putting the towel over your entire plantar surface, not just the ball of your foot. It stretches the plantar fascia more effectively. You can invest in a night splint or sock that keeps your foot in dorsiflexion which will help relieve that morning pain and increase flexibility.



Being a runner myself, I know how hard it is to rest, but pushing yourself will only aggravate this condition. Decrease the time/miles you run, or my recommendation is to stop altogether. The less you do to pound on your feet, the faster this will improve. You may be forced to stop if this doesn't resolve or continues to deteriorate.



If the pain keeps up, you may benefit from physical therapy. Severe cases require steroid injections and even surgery. If you wish to seek a doctor's opinion, an orthopedic foot/ankle person is your best bet.
traineo Regular
Posts: 69
Member since
May 7, 2007
Posted: October 21, 2007
I'm very worried about Plantar fascitis. I've never suffered from it, but the people I know who have had to stop running. Are the things to do to prevent it?
traineo Regular
Posts: 88
Member since
Jul 29, 2007
Posted: October 21, 2007
Thanks Cindy N thats the bad news I thought I might get. I just want to run and improve but I'm afraid I am causing further damage. It's not that bad at this point and it dosen't seem to be getting worse but it does nag me sometimes. I think I'll try running two days a week and the ice and stretching you recomended.You have been very helpful.
traineo Fanatic
Posts: 284
Member since
Nov 21, 2006
Posted: October 22, 2007
Quoting: Cynthesis
Unfortunately, the best treatment for this condition is rest. Combine that with ice packs 3-4 times for 10-15 min., put your feet up as much as possible, and stretch for at least 30 sec. 3-4 times a day especially in the morning when the pain is usually at its worst.




Complete rest -- I had to stop doing gym/running/cycling for a couple of months -- to let some serious damage heal.



A real good acupuncturist also has helped a lot, and pointed me in the right direction. (It took about 4-5 sessions for me to get results.)



I was glad she was strict about rest from sports, otherwise I would have kept on popping marginally effective ibuprofen and other PKs and compounding the problem.



Also I used a cold pack several times a day for 30 minutes at a time.



You'll be scared of going "stir crazy" but you'll find other things to occupy your time and thoughts. It can be an opportunity to do different things and see things from a different perspective ... and there's always traineo!



I'm back to doing a few pushups again now, and hope to do some light weights this week.
traineo Guru
Posts: 914
Member since
Jun 24, 2007
Posted: October 22, 2007
Quoting: yoherb
Are the things to do to prevent it?




Wear good shoes with the proper support for your foot, particularly if you are flat-footed or have high arches. Stretching and strengthening of the foot, ankle, and calf are good. Be careful to increase your mileage and intensity by degrees and take it easy if you have signs of plantar fasciitis, which includes heel pain, especially in the morning when you get out of bed and when you stand up after sitting.



Quoting: joekennedy7
It's not that bad at this point and it dosen't seem to be getting worse but it does nag me sometimes. I think I'll try running two days a week and the ice and stretching you recomended.




If it doesn't seem to improve, you will have to stop running and walking completely. It can get to the point where it interferes with day-to-day living, and you don't want that!



I know it's hard, especially when you're just starting to run, but you will be back to running much sooner if you get the rest and heal like you need. I've been sidelined with serious injury, and it really stinks. You will recover quicker with rest and be back to running in no time.
traineo Fanatic
Posts: 240
Member since
Feb 28, 2007
Posted: October 22, 2007
i'm not sure if i had plantar fasciitis, but i would get really bad pains in the arches of my feet. like they were cramping up. it went away after i backed off on my distance. i was trying to do too much too fast, so i ran 1/4mi for a week, then raised it to 1/2 after a while, and so on and so forth. i have no more pain to speak of. also, stretch.



later
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