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Running

Anyone any tips on how to get rid of plantar fascitis? Had it now for around 6 weeks and it's put a complete stop to my running. Tried all the YouTube videos and physio, eased it a bit but still sore, it's doing my head in at minute.
 
irishblue11 said:
Anyone any tips on how to get rid of plantar fascitis? Had it now for around 6 weeks and it's put a complete stop to my running. Tried all the YouTube videos and physio, eased it a bit but still sore, it's doing my head in at minute.
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Got myself a lacrosse ball and used that, bloody hurt at the time but been pretty good since. Plenty of stretching as well.
 

irishblue11 said:
Anyone any tips on how to get rid of plantar fascitis? Had it now for around 6 weeks and it's put a complete stop to my running. Tried all the YouTube videos and physio, eased it a bit but still sore, it's doing my head in at minute.
Click to expand...
Have been unlucky enough to have had it in both feet, couldn’t run 20 yards before having to turn back. Had 2 opps to cure it, worked brilliantly and with the use of inserts to raise my arches everything is great.
 
irishblue11 said:
Anyone any tips on how to get rid of plantar fascitis? Had it now for around 6 weeks and it's put a complete stop to my running. Tried all the YouTube videos and physio, eased it a bit but still sore, it's doing my head in at minute.
Click to expand...
It takes time in my experience. I had PF for about 6 months six or seven years ago , I could have written a PhD thesis on it. For me it started with my calfs after a hill session and I still continue to foam roll them regularly to avoid it. To be honest ive seen so much contradictory advice given I now rarely bother to contradict things , the things to avoid in my view are those who say “ yeah I had it for two weeks and this cured it…( yeah right not if you get PF real bad). Some things to avoid : advice to roll your foot over a golf ball - it’s an ”itis” with inflammation , why would a hard golf ball not make it worse; frozen bottles of water or ice - after the issue has set in ice won’t help much in terms of healing , it may feel soothing at best. I actually had Chinese acupuncture in the end , very painful , took 5 or 6 weeks but helped to break the back of it as nothing worked on its own I was doing taping , foam rolling , stretching etc. Good luck.
 
blueloon said:
It takes time in my experience. I had PF for about 6 months six or seven years ago , I could have written a PhD thesis on it. For me it started with my calfs after a hill session and I still continue to foam roll them regularly to avoid it. To be honest ive seen so much contradictory advice given I now rarely bother to contradict things , the things to avoid in my view are those who say “ yeah I had it for two weeks and this cured it…( yeah right not if you get PF real bad). Some things to avoid : advice to roll your foot over a golf ball - it’s an ”itis” with inflammation , why would a hard golf ball not make it worse; frozen bottles of water or ice - after the issue has set in ice won’t help much in terms of healing , it may feel soothing at best. I actually had Chinese acupuncture in the end , very painful , took 5 or 6 weeks but helped to break the back of it as nothing worked on its own I was doing taping , foam rolling , stretching etc. Good luck.
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Thanks. I've tried all thing you've mentioned, golf ball, frozen bottle etc. Nothing seemed to make much difference. Calf's are the problem for me as well, always were a weak spot. I've been stretching, foam rolling, doing calf strengthening exercises this past while, like every injury it's going to take time and suppose like everyone else I've been looking for quick fix. Acupuncture is very interesting, something to consider. 👍
 

What are some good noob training tips for fell-running / walking up hill?
I'm doing the 3 peaks cyclocross race in Sept - the cycling part is taken care of but there's 4 miles of unride-able uphill. Ingleborough, in particular, up Simon Fell is meant to be steep and hard. I couldn't run for a bus, do zero running, so I'm thinking I really need to give the calves and achillies some attention here or they're going to get shredded.

No one runs this in the race outside of the top ten, it's more of a determined march with your bike across your shoulder.
 
SerenityNigh said:
:( these can work but IMO you need stronger feet after first resting. Many inserts help you manage but don’t get rid of PF. Stronger feet take time to train but barefoot strides can be an aid. @irishblue11
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Feel like I need to revise this because it looks like I came out swinging at COYBL25 which was not my goal.

When I was running a lot I had a friend dealing with PF who bought expensive orthotics ($300 at least 15 years ago) and it never healed his feet only helped him manage the PF.

So here’s my point: PF is an injury and requires the appropriate therapy. And weirdly there’s not a consensus on how to deal with it (or rather there are a ton of bad ideas to choose from). Don’t settle for managing PF if you can heal it.

I’m not one to tell you how to heal it, and I have some nonconformist ideas on running, but there are more muscles and bones below the ankle than between the ankle and hip. When was the last time you strengthened your muscles below the ankle, much less have you given thought to how your shoes affect your foot.

Good luck and get rid of that PF so you can enjoy running.
 

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