For foot’s sake!
October 31, 20092 weeks on and a total of 2 miles running. Went to the physio at Hampden and I have Plantar Fasciitis (don’t think I have ever seen two i’s together before!). So no St Ettienne to Lyon race for me although hopefully I will be running again by then if I work hard at getting rid of this.
It was acute onset (less common) brought on by that run on Rannoch Moor possibly in shoes that did not support my arches enough although I had worn them a few times for quite a while before that but not terrain quite like that. She said acute onset means it should be quicker to heal but I was tears while she worked on my foot and I have to try and do that to myself with a golf ball as much as possible and get some massage if possible.
She said it was probably lurking before that and that my anke and joints in my foot were really stiff and immobile as well as my calves being tight which is the same problem I was having before the Fling. I may have to be facing facts that even 3/4 times a week in high heels is no good. It’s really hard being short and generally having suits that all need high heels. I don’t think I can really pull of suits with flat shoes! Plus when not in heels for work I was wearing little pumps which I have now been informed are just as bad as they give my arches no support either!
So it’s trainers and suits at least while driving and in the office – what a fashion statement! And cross training only as well!
Sunday 18th
cycling
Monday 19th
cycling
biceps, triceps, shoulders, stomach weights
Tuesday 20th
Body Pump
Thursday 21st
cycling
biceps, triceps, shoulders, stomach weights
Friday 22nd
2 mile run
Tuesday 27th
cycling
Wednesday 28th
5km row – 28.34 mins
biceps, triceps, shoulders, stomach, chest weights
Hi Caroline, sorry to hear about the PF. It can be a right bugger.
I’ve never tried it as a cure myself but you should seriously consider some barefoot running. Have a google for the condition and barefoot running. You’ll get a lot of hits (like this http://www.sportsci.org/jour/0103/mw.htm).
Not the nicest weather for it though!
Caroline,
My osteopath is amazed at how immoboile my ankles are. I have had flat feet since birth and have always had problems PF being one very painful example.
(BTW a teacher who hasn’t seen two iis together, would never have happened when I was wee.)
I was given a series of exercises to loosen the ankles and strengthen them as well.Don’t do it when still in pain but it’s useful as a preventative measure for the future.
1. Roll foot on ice filled bottle (thick glass to avoid accidents)
2.Then stand behind a chair or something else to give you balance. Stand up on the balls of your feet and bounce up and down in a rythmic manner. Keep going until first the calves feel tired thyen the hamstrings then the glutes. When the glutes tire enough you’ll be forced to stop.
3. Hold onto back of chair and move each foot about in turn to loosen off.
4. Repeat 2 and 3 for three sets.
5. Roll feet with iced bottle again.
A few weeks of that and you will have stronger and more flexible ankles, knees and about an inch off your bum.
Just re-read that. When I say bounce, keep your toes on the ground and stay off your heels. Just go up and down on your tip toes.
Hi Caroline, here’s an interesting post on the Fell Runners forum on the subject of PF.
http://forum.fellrunner.org.uk/showpost.php?p=247727&postcount=13