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Karl B.
Karl B. Sendmail

Suffering from Plantar Fasciitis? I run Forefoot.

posted 9 months ago | Report

Hi all,

I changed from heel striking in April because I was getting plantar fasciitis which was aggravated because while on holiday in Ocean Springs, MS I ran over the Ocean Springs / Biloxi bridge at a ridiculous pace and my heels didn't like the pounding on the concrete bridge.

Anyway, I decided to transition slowly to forefoot running. I did get some initial calf and ankle pain but it soon went away but I now have developed plantar fasciitis in both heels and it don't seem to be going away. It is at its worst post-run (very sore but not excruciating pain) and lasts 2/3 hours.

I have tried all the different exercises - you name it I've done it.

Is plantar fasciitis something that will eventually go away or is it something I will have to live with?

I assume it is plantar fasciitis because the heel base is sore and not Achilles problems.

I run in Brooks Pure Flow.

Any guidance would be very welcome.

Many thanks,
Karl

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9 posts

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  • Pamela S H.
    Pamela S H. Sendmail

    Shoes...shoes...shoes. You might want to try another running shoe. You also might consider rotating two different shoe types. Plantar Fasciitis will go away. Time off may be in order, although I really cringe at the thought!!!!!

    posted 9 months ago

  • Nanette A.
    Nanette A. Sendmail

    I had a serious issue with plantar fasciitis while training in martial arts--I overpronate horribly, and martial arts requires me to stand barefoot for long periods of time.
    The only thing that worked for me (and it took ages--close to six months) was to do those stupid heel raises (lift one foot, and raise yourself up on the toe.) My physical therapist said to tie it to something I do regularly throughout the day so I started doing 10 on each foot everytime I washed my hands. The other thing he made me do was get fitted for orthotics which gave me a lot more arch support when I wasn't training.
    This might not help you, since I'm not sure what is causing the problem in your case, but for me it was all about strengthing and stretching as well as more support.
    Good luck, I know how miserable that can be. I remember lying in bed at night unable to sleep because my feet just wouldn't stop hurting.

    posted 9 months ago

  • Karl B.
    Karl B. Sendmail

    Thanks Pamela,
    I do rotate my shoes so I guess I will have to be patient.

    The strange thing is I can still run pretty comfortably. Its just post-run and first thing in the morning that give discomfort :)

    posted 9 months ago

  • Karl B.
    Karl B. Sendmail

    Thanks for your comments. I'll continue with the heel raises and see how I get on.

    posted 9 months ago

  • Bryce H.
    Bryce H. Sendmail

    Like everyone has said. To quick of a change in running technique, shoes, and calves may be tight.

    I like to take a frozen water bottle and roll my foot a cross it with out any type of cover and then get a golf pall and do the same make sure it is carpet or something to keep from slipping away.

    posted 9 months ago

  • Teri E.
    Teri E. Sendmail

    I'm dealing with this for a second time. The first time all it took was a different pair of shoes. This time has been a little more frustrating. I switched shoes again and that got rid of 50% of the pain. I think the other thing that has helped me the most is I got a boot from my doctor. I wear it 2 to 3 hours a night. It keeps the foot in a flexed position. I think you can pick them up at some stores that specialize in running gear. I am also giving it time between runs to settle down. I never run two days in a row. I also do the stretching - stand on a step and lower the heel down to stretch along the calf and Achilles area. Good luck!!!

    posted 9 months ago

  • Erik K.
    Erik K. Sendmail

    I went through something similar when I corrected my running form. The shin splints I had been getting went away quickly, but the PF seemed to just move around at first. However, it did eventually go away.

    The only thing to watch for is to make sure you're not running on your toes (sprinting form/ never letting the heel touch). That can actually cause PF and calf pain. I don't think this is the case, just covering all the bases.

    posted 9 months ago

  • Terri C.
    Terri C. Sendmail

    Mine came from a couple of things: hypothyroidism- plantar fasciatis is a well know symptom. Also, tight calves caused by water retention (too much sodium or not enough potassium) and my insufficient stretching.

    I use Trigger Point therapy on mine -- I also wear a right angle boot to bed on nights when it has been bad during the day.

    I've had it off and on for a couple of years now -- but a lot less the past few months.

    posted 9 months ago | edited 9 months ago

  • Darren V.
    Darren V. Sendmail

    A few years back, I developed PF. After months of pain, I learned that I was actually re-injuring myself each morning when I got out of bed. The key for me was the rub the effected area with my other foot for a few seconds (blood flow) and to always wear supportive footwear before standing up (even to get up in the middle of the night to pee). I have written a full account of my experience here: http://darren.vansoye.com/fitness/tricks-of-the-trade-plantar-fasciitis

    Hope it helps!
    Darren

    posted about 1 month ago

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