So, if I read this right, I now have Plantar Whatever! It started last week with a very small pain in the heel of my foot. *Take a day OFF Kevin!*
So, the next day when I of course ran, it started hurting a little more *You dumby! Take a day off!!*
So, of course the next day when I ran, it hurt so much I had to stop and walk.
From what I read, it hurts when you first get out of bed in the morning... Check.
The condition starts gradually with mild pain at the heel bone often referred to as a stone bruise... Check.
You're also at risk if you walk or run for exercise... Uhm, Check.
So, now what?
"About 90 percent of people with plantar fasciitis improve significantly after two months of initial treatment". WHAT? TWO WHAT? HA! (this is where those of you with virgin ears plug them) POOP ON THAT!!
So now I'm taking ibuprofen, pulling my hair out on the elliptical, and telling myself every day DO NOT RUN SILLY!!
Oh, before I forget, does anyone know who the TOP RANKED football team in the nation? Maritza dear, do you?
Peace....
7 comments:
Oh Kevin! Poor you! Are you RICE-ing the foot? A friend of mine suffered and found some benefit from freezing small bottles of water and then rolling them around under her foot while she was watching TV - football perchance? My marathon running mate who's joining me in Amsterdam this weekend has got it as well - we both don't talk about it as we both know she has it and is still going to run the marathon. Denial IS the longest river in Africa..
I hope you get some relief sooner than 2 months Kevin! Look around online for various stretches and stuff that you can do. Like Petra said, rolling your foot on a tennis ball or frozen water bottle (that's smart!) might help. Definitely don't run until you're better. Take this chance to do some new stuff, weights or swimming or something. :) Feel better!!
Oh my. Well - REST!
This training season has shown me ALL kinds of pains that I have never experienced. I KNOW that I will need a LONG REST after my marathon. Ijust hope that I can hobble to the starting line...
Broken Down Susan
P.S. I ordered a Livestrong shirt! As well as another that was suggested by a blog buddy.
Yeah yeah yeah, it's Ohio State.
ICE ICE ICE ICE ICE ICE ICE ICE
The frozen water bottle idea is genius!
Hope you feel better soon!
That's a bummer Kevin. Injuries are the pits, but don't do anything stupid. (Only saying this because I would probably do something stupid. ;-)
GO BUCKS!!!!!!!!!!!!!!!
This is what sidelined me for a month in February for physical therapy. And after a month off and physical therapy....it still had some pain - but things have not been as bad.
Here is all I have read and learned:
1 - PF is a tightening of the tendon on the bottom of your foot. The pain in your heel is pulling on where the tendon attaches to your heel bone. It is worst in the morning because while you sleep, you tend to point your toes and shorten that tendon, when you get up to walk it stretches it - but when stressed it hurts - thus...
2 - Strasburg Sock - this or a night splint can help keep that tendon stretched so it doesn't hurt in the morning. Although kind of uncomfortable to use, some people have found nearly complete relief from their PF by using it. I have had mixed results myself. What I have done is massaged the tendon a bit before getting out of bed to stretch it out. Everytime you get up and it hurts, you are reinjuring it.
3 - Stretch!!! The tightness in the tendon can be relieved by making sure the calf muscles are good and stretched out after running. Also, if painful after those longer runs, take some ibuprofen to reduce the swelling - you will recover faster. Ice is also excellent to put on the foot after the run.
4 - Strengthen the ankle muscles - my PT had me do a series of exercises where i balanced on the effected foot while doing a series of exercises - forcing me to use my ankle muscles to balance. Stronger ankle muscles will take some of the stress off the PF.
5 - REST - yes you may need to take some time off to let it heal up a bit before running. If you have flat feet, you may need orthotics to provide proper support. I think over pronation from flat feet can cause the problem.
If you don't have flat feet, you could be over pronating for other reasons. A good support shoe with insert could help. If you can find a running store that can video tape your running to analyze your stride, that would be great.
6 - Ice bottle rolling is a great idea!
7 - One exercise I have seen over and over again on line is where you exercise your feet by putting a towel on the floor and, with your affected foot on top, use your toes to scrunch the towel up. It strengthens muscles.
This can get pretty bad if left untreated. Some folks have done cortisone shots - but that is only temporary and I understand they hurt!
Hope your vacation gave you a break to get your foot in better shape!
Kevin, take care. I know the feeling. I, I can't what? Surely, you jest! But RICE. It is important!
Post a Comment