So you’re running Dublin Marathon, you’ve had a pain in your foot for the last few weeks and you’ve been told you have Plantar Fasciitis.
So what can you do? What is it exactly?
Plantar fasciitis is one of the most common causes of foot pain in runners. This can be felt as a deep or a sharp pain on the heel or arch of the foot. Another way of identifying this is the “morning hobble”. The first thing to think about is what is plantar fasciitis? it’s irritation and inflammation of the largest ligament in your foot.
This injury can last for weeks-months as blood flow to this area is quite low. So because of this your training may vary during this time. Some runners can “push through” mild plantar fasciitis and continue their workout routine as normal while treating the root problem. For others, running can cause additional damage to the plantar fasciitis ligament, worsening the condition, or cause pain that even walking is difficult. If pain is severe for you then rest may be best. Rest doesn’t mean becoming a couch potato.. There are great alternatives to running out there that help you to keep your fitness levels up, without aggravating your symptoms. This allows you to train towards your upcoming Dublin Marathon while giving your foot a well needed opportunity to heal. So what alternatives do you have?
You can cross train, cycle (both stationary and in the gym), swim, aqua jog and rowing all are great alternatives. Obviously every case of plantar Fasciitis is different and some of these exercises you may feel aggravate it also.
If pain is tolerable it is ok to train at a comfortable pace. Focus on doing a good warm, less static stretching and actually get your body prepared for the activity it’s about to do. Monitor symptoms and if you find that during your session or after that symptoms flare up, take a break and monitor symptoms for 24 hours. If it has calmed down returning to some level of activity is ok but keep in mind the level that has just caused it to flare up. If this is ongoing and you have found that 24 hours after activity it is still sore, then further rest is needed.
After training or when the area becomes sore apply ice to the area for 10-12 mins. Self-massage to the foot and calf is another way of helping recover and calm down the area, this should always feel nice and never sore. To reduce potential inflammation, Ibuprofen medication or creams can be effective, as well as offering pain relief.
If you are suffering from this and it is getting in the way of your training, get in contact with Gary@Painandperformanceclinic.ie or call Gary on +353 867778047