When I was a senior in high school, and running very hard, I developed a case of plantar fasciitis. In 14 days time I was back to running my normal number miles at my normal pace as a varsity runner. Now, whether you are a part of a school’s cross country team or you simply run on your own for the sake of health and fitness, this method should get you back on your feet in around 2 weeks time.
Really quick, let’s define what plantar fasciitis is. This is how the Mayo Clinic defines it.
Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).
Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move more, the pain normally decreases, but it might return after long periods of standing or after rising from sitting.
Plantar fasciitis is more common in runners. In addition, people who are overweight and those who wear shoes with inadequate support have an increased risk of plantar fasciitis.
1.) First Things First – Once you feel lasting pain and soreness in the plantar fascia, which is the ligament that runs from your heel and goes to the toes, you need to stop right there. Pushing through the pain will just leave you in a worse position (unless you are at an important meet!). At this point, plan on giving yourself one week of zero running. You must recover.
2.) Leave The Affected Alone – Do not try to “roll out” the plantar facsia. The typical treatment for plantar fasciitis is to roll a tennis/golf ball or frozen water bottle underneath your foot. Aside from the pleasant feelings of the massaging action and the pain killing affects from icing, this method is worse than useless. It disturbs the damaged tissue. This was my main form of treatment when I got plantar fasciitis in 8th grade from running. I never got better from doing it and had to end my cross country season very early.
3.) Cure What Ails You – The methodology I used to treat myself was to focus on the “origin” muscles/tendons/ligaments of the plantar fascia. Basically, what I did was stretch my calf muscles and stretch the ligaments that go from the metatarsophalangeal joint to the tips of phalanges. Simply put, this is just stretching the toes. This is all I did. No icing, no splints, no rolling, no orthotics, no injections. I was back to partial practices after a week of rest and stretching.
4.) Ease Back Into It – After you have gone through a week of no running, try to start running less than half the amount that you were doing before you got injured. Doing any running at all may be a little risky but I figured it was worth it in order to prevent losing my aerobic capacity at the time. By all means, use your own judgment when it comes to these sorts of things.
5.) Good To Go – If you have experienced little to no discomfort in your plantar fascia over the course of the second week then you should be ready to take on your normal intensity runs. I suggest that you now make the two above-mentioned stretches part of your normal stretching routine in order to prevent relapsing.
Best of luck to you in your recovery! If you have any questions, comments, or criticisms then go ahead and let me know in the comment section. Your feedback is always appreciated. Thank you for reading and I really hope this proves useful for you.