Help, I’ve got Plantar Fasciitis!

It’s the sort of thing other people talk about that you think you’ll never get, yes, I’m talking about Plantar Fasciitis. Considering I am on T-minus four months away from an ultra marathon, I am NOT best pleased about the situation.

Plantar Fasciitis Sufferer

What even is Plantar Fasciitis?

Plantar Fasciitis basically feels like you have trodden heel-first onto the pointiest bit of lego. Except when you do step on a bit of lego, normally the pain goes away pretty quick. Plantar Fasciitis likes to stick around, like the unwanted party guest that never goes home. It is an inflammation in the tendon that runs from the heel all the way under the foot. Typically the pain is worst first thing as you get out of bed. I won’t bore you with any more details, google it. All I know is that is blows.

So, Chrissy, how did it happen?

Well, the condition is common for those on their feet a lot, however injury causes it too. Like spending all day digging in your allotment plot with shoes that are falling apart. Then ignoring the pain and running a 10k race the next day. Then carrying on training through the pain. You get my point.

What’s the prognosis?

It’s bleak guys. Just kidding, well, slightly. It’s been months since the pain started and my intense commitment to fixing it includes a lot of stretching and icing. That and the most awesomely sexy foot brace that I wear to bed each night, much to my partners horror! I’ve done a lot of trial and error to get to this point and even though my pain hasn’t gone yet, if you’re suffering the same issue I’ve got a few pointers:

The Plantar Fasciitis to-do list

1) Buy yourself some insoles

I swear by them, they really help to reduce the impact walking has on your already damaged heel. The good news is they’re pretty cheap, Amazon has a huge range for under a tenner.

2) Don’t train on it if you can help it

I know, this brought a tear to my eye too. I LOVE my running and I was absolutely gutted to have to give it a break. Take it from me, I trained through the pain for months and it just got progressively worse. It’s much better to deal with a small hiatus in your training to allow this condition to solve itself, rather than further irritate it.

3) Ice and stretching are your best bet

Daily icing and stretching. Get into a habit of it. Invest in a spiky ball to roll your foot over. There’s lots of conflicting ideas about stretching online so if you’re able to, book in with a good sports physiotherapist who will show you what to do and send you on your way.

4) Invest in a foot brace

Plantar fasciitis is typically worse first thing in the morning, as your little feeties have had some time off overnight and that inflammed tendon has shortened as a result. When your first few steps happen, they stretch it again, queue pain. The amazingly attractive looking foot brace keeps your foot stretched all night long. It’s hideous but worth it.

Plantar Fasciitis Stretching

Staying positive

I hope my advice comes to some good use to you internet peeps looking for help. I’ll be honest, I’m absolutey gutted about this issue but am just doing everything I can to try and resolve it. I keep the word “chronic” at the back of my mind and keep positive instead. This WILL go away..eventually!