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Plantar Fascii-tis A Pain In The Backside!

Every so often, during the night more so than ever, I’m awoken by this horrible little pain at the base of my heel.

It’s not enough to make me scream and wake the Mrs up (God forbid), no, no. But it’s enough to to make me realise that something is going on down there and I don’t like it, whatever it may be.

Walking around the flat isn’t too bad, yeah it’s sore still but it only if I really pound my heels off the floor, it eases off once I’ve walked a few miles either, at work or in general – it doesn’t even affect my running either.

Now, I’ve come to realise that this MAY not be the dreaded diagnosis that every running in the world is terrified to hear – Plantar Fasciitis. But it could be something else to do with my general walking and movement on my feet.

Ever since I hit my teens, I’ve always been heavy heeled with everyday walking. I’d go through shoes and trainers quicker than they are released and my poor mother must of spent a fortune keeping my feet happy. She always says that I get that from her, so the pair of us used to plough through a pile of shoes every couple of months.

I’m just confused as to what it is and why it has it’s ups and downs when I least expect it. I’ve had my gait analysed (thanks Sweatshop!) and bought the appropriate running shoes also. I work on my calves in my strength and conditioning sessions in the gym and I also stretch. The mileage I’ve been doing, more so recently, has been incredibly low – I barely touch 10 miles these days (I’ll explain in the blog after this one). It’s a bloody mystery! Either way, I’ll have to get it checked out.

When I’ve read about PF sounds, truly, truly awful. Horrible pains roughly in the middle of our foot and unable to walk/run at times – it doesn’t sound pleasant. I really hope that, during my running ‘career’, I NEVER have to deal with this. The iced bottle water foot rolls and the exercises I could deal with but not the resting, that would kill me, especially with the year I’ve got planned (again, I’ll explain this in my next blog.)

What I have picked up on though and did a bit of reading about it, is why runners suddenly get this (along with shin splints) and how. From what has been mentions in journals and online (yeah I don’t own a medical book on feet so bare with!), is that some (not all) runners, don’t have a fundamental grasp of footwear and basic strength and conditioning.

I can’t talk because I’m one of those people! However, I’m fortunate enough to be surrounded or live by shops and friends that can help me if I need advice regarding footwear or what exercise to do to deal with weakness problems i.e weak glutes (bum muscles).

By the sounds of it, most of the problems stem from poor choices in footwear and increase of mileage.

So I just thought I’d pass on what the consensus are saying about getting one over on FP…

Footwear:
Simple one this, go to your local running shop and get your gait analysed. I went to Sweatshop for mine and they did a wonderful job helping me determine the perfect running shoe for me. It’s also handy knowing my gait for future running shoe purchases if I want a particular brand.

Balls:
Golf balls are belta (Geordie accent) for after running cool downs. I try make sure, along with stretching, that I get my foot on top of one and thrash out a 60 seconds worth of rolling on it on each foot, making sure I get stuck in – obviously not to the point where I want to cry.

Ice, Ice baby:
I’ve tried this and even though it’s ridiculously cold, the frozen water bottle roll feels so good after running, especially if I do have achy feet. It’s a great soother and looks to be quite popular with the running community.

Training:
Sounds daft and I know how this happens, but apparently a hike in mileage and training is one of the many factors in FP and I can understand why. Personally, if i want to train for a half marathon, I’m not going to pound 10 miles in each of my first three runs, hell no! I’d be starting at  aiming to run 5 miles altogether for the week maybe, then work my way up.  So start easy maybe?

There’s a canny PDF and video I’ve added to offer decent advice too!

Plantar Fasciitis PDF

Plantar Fascia Exercises Video:

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