I had plantar fascia surgery in early April. I would love to start running, but I'm a little scared that I'll reinjure my foot. Any tips for a newbie with plantar fascia issues?
Hey there! I had plantar fasciatis about 4 years ago and it certainly made me slow down my running for a while. I did a few different things though, and was able to be back up and "running" and have had no problems since. First of all, make sure you have good running shoes. I also bought a pair of gel inserts and used them every time I ran. I still continue to use inserts. I always wear flip flops or something when walking around the house - barefoot is not a good idea. Stretching exercises are helpful too, as I am sure you know all about. I would just start out slow and know your limitations early on. Good luck!
What was the situation/cause that led up to the surgery? What do your docs say about running?
In the best of circumstances (i.e. someone who hasn't had surgery) getting through plantar fascia issues is black magic. Having already gone through surgery I think it puts you in a whole 'nother league - and your doc's recommendations would make sense to follow.
"Kick off your high heel sneakers, it's party time."
-- From the song FM by Steely Dan
I have plantar fasciitis myself and I have a few ideas for you:
Good luck & have fun
I've been battling PF for most of the summer. I'm wearing the same type running shoe that I wore without any problems with training for a marathon last February, but I'm convinced that my problem was caused not by running, but by wearing flip flops and other shoes without any support in them. I have long, narrow feet (9.5) with high arches, and should have known I was asking for it. Still running, but I'm also icing and taking ibuprofen after workouts. It's odd, but it doesn't really bother me much while I am running, but I sure do feel it first thing in the morning! I have to stretch before getting out of bed in order to walk! Once I'm warmed up, it's fine, but those first few steps are killers! Looking forward to cooler weather so I can get back into my Danskos at work (I teach, and spend a lot of time on my feet.). Hopefully those will help straighten out the problem. I certainly feel for you, it is a frustrating injury to have to deal with!
I have orthotics that I was fitted for last year as one of my "try to avoid surgery treatments" and do have some good running shoes. I make sure I stretch and use ibuprofen...I guess I just have to get out there and try it! Thanks for your help! =)
I've had problems with both feet - first my right - spent 3 months or so in a boot, faithfully did my stretches, icing, ibuprofen, got good running shoes, was fitted for orthotics...the right foot was great - the left never seemed to get any better. I am a teacher and on my feet all day. I had the surgery on the left foot in April. Doc says that I can pretty much do any activities ~ I guess I just have to go out there and give it a try. =) Thanks for your help!
It's a good thing that you haven't started running yet since your PF injury - you have extra time to build a strength foundation for your feet and legs. Take the time to do foot strengthening exercises like picking up marbles with your toes, scrunching up towels, and spend time barefoot in your home.
A good general strength routine in the gym (or home gym exercises like these with minimal equipment:http://bit.ly/9ykd6o) will serve you well and prevent future injuries. Start slow and don't expect to get back into it right away. Patience will definitely pay with PF!