I'm a marathon runner (for fun) and have developed plantar fasciitus how do i cure it and carry on training

Answer 1

Glenn, I suffer from plantar fascitiis... I am afraid that this injury is a total pain to get rid of. Here are some suggestions.

1) Cut back your training. I know it'll be tough but back down 50%.
2) I found some simple Dr Scholls cushioning that helped. I eventually got orthotics which have helped a little as well, but I think I got a lot more mileage out of the Dr. Scholls stuff.
3) The ice / stretching works as well as Aleve. You may find it helpful to do a month of Aleve twice a day to cut inflamation.
4) Purchase a night splint or http://www.thesock.com. They keep your foot (or feet) flexed. I wear a night splint and it has made a huge difference.
5) Men's Health reported that massaging the outside of your calf muscle loosens up the fascia. They also recommended walking in grass (barefoot) to strengthen it.
6) Try picking up dice with your feet. I have been told that strengthens it as well.
7) Try to run on softer surfaces and non-banked surfaces.
8) Be sure your shoes are made for the mileage you are putting into them. High end New balance or the Brooks Adrenalines were highly recommended for plantar fasciitis.

I wish I had a good answer for you, but I've been suffering with it for about 2 years. It is a lot better than where I was and I am still able to run about 30 miles a week. It's tough to get rid of, especially if you are like me and continue to train through the pain.

Good luck.

Answer 2

Hi Glenn, You can apply ice to the sore area for 20 minutes 3 or 4 times a day. Also ibuprofen will also help. Try this exercise as well.....you lean forward against a wall with one knee straight and the heel on the ground. Your other knee is bent. Your heel cord and foot arch stretch as you lean. Hold it for 10 seconds, Relax and straighten up. Repeat 20 times for each sore heel. As a long distance runner I also have suffered this awful complaint. Have you tried other cardio training equipment such as cross trainers or exercise bikes. I know you don't get quite the same intensive work out on these as a run, But you seem to receive less injuries. When you run also use good quality trainers such as asics or new balance. Cheers

Answer 3

I don't think it will settle down as quickly if you carry on training. However, if you are able to take a few weeks off you could try acupuncture. I find it has about the same success rate as steroid injections (about 60%) but is much kinder and gentler. PF almost always settles down with time (up to 18 months) whatever you do. Maybe you could change to cycling or swimming until things settle down.

Answer 4

If u want to totally eradicate plantar fasciitis within few weeks then u must follow the steps mentioned in this site : http://treatmyplantarfasciitis.us.to - It totally helped me out.Good luck!

Answer 5

Stretch your foot before you ever climb out of bed. Bend the toes upward in your stretching. You will be surprised how quickly the fascitus will go away. Heat and ice. Training goes on hold.

Answer 6

If you want to cure plantar fasciitis completely in one month check out this site: http://treatmyplantarfasciitis.uk.to- I did it, it works! Pain was gone in only a few days. Good luck!