Rich in NH wrote:

 

I could feel my foot burning after today's walk.  It's been feeling pretty good and I'm close to running again

Rich, heh, good luck with that. It's been four years for me, and I still feel it in my heel every day. At least I can run a little now, but if I was still teaching, I sure wouldn't be able to run.

Gym workout:

Stretching

100 pushups

100 situps

Dark Horse

I've been fighting plantar fasciitis for a while and I'm happy to share what seems to be working for me:

- I do stretch, but carefully and not extreme.  I sit and cross my injured foot up to me knee and then use my hand to pull my big toe back, maybe even my first two toes.  I'll also massage the instep while stretching. I repeat this 5-6 times for about 10 minutes, and try to remember to do it several times throughout the day.

- I found that taping, vs an ace bandage, has worked wonders!  I did some internet searching and found a method that works for me (I'd share the link, but I lost it....).  The taping seems to provide a very nice level of support.

- the last thing I can offer is that after running or having been on my feet for a long time, I immerse my foot in the sink with cold water and load it up with ice.  Much more effective than rolling my foot on a frozen bottle.  Then I warm my foot up with towels and dang, it feels good.

The taping has probably been the watershed moment for me.  It's been a big help.  Even though the youtube videos all have a trainer applying the tape, I've had to figure out how to do it myself (my wife doesn't have the patience to deal with my injuries...) - it's a little awkward, but very do-able.  And you will feel the difference immediately.

Good luck with it...

-b

http://runningthrutime.blogspot.com

6/17/2012      AA HM      2:09:01

6/3/2012       DexAA HM    2:00:31

3/11/2012          St Pat's 5K          0:25:42

11/10/2011          A2TT 10K          0:52:27

10/9/2011          Chicago Marathon        4:49:55

9/3/2011          Milford 30K      DNF  (cramped out at 14m)

6/25/2011          Solstice 10M     1:27:15

6/5/2011          DexAA HM      1:58:53

5/1/2011          BP10K       0:51:58

10/17/2010          Detroit HM  2:06:19

6/6/2010          Dex-AA HM    2:09:30

Sorry for the day in replying -

The tape I use is standard "Sports Tape" and although it seems to be ok to get wet, I don't make a habit of letting it stay wet.

I apply it daily, and it always feels good to do so.

Its a pain in the rear to do it daily, but I have felt that perhaps it would be better to sleep without it.  Could be that I'm wrong, won't be the last time that has happened.

-b