I have good news and not so good news. The good and exciting news is that I am super excited to be running in the Nike Woman’s half Marathon next weekend. The not so good news is that I am battling a not-so-fun flair up of plantar fasciitis pain in my left heel.
I have been battling these foot and heel pain for a few months. I have iced, rolled, avoided hills and stretched to my hearts content. Yet, my left heel feels like it is constantly bruised. I find that I must wear shoes with very good insoles just to walk with out limping.
However, the amazing thing is that when I run there is not shooting pain. It is just an annoying bruised sensation with each pound of my left heel.
I know that when your body sends you a signal saying, “This hurts!” one needs to listen to that signal. However, how does one get to the root of that problem to FIX the pain when I don’t even know what is actually causing the pain.
I do plan on running next weekend’s half marathon. I do not plan on setting a personal record. I do not plan on running the entire hilly course. I do plan on enjoying the race and the scenery! It is the Nike Woman’s Marathon after all!!
In preparation for the race and to try to eliminate any more plantar fasciitis pain, I have been adding these 5 steps into my day.
5 Tips to Reduce Plantar Fasciitis Pain
Rest (reduced time on my feet running & walking). This tip is super hard, especially when training for a race (like me). However, when injured, time off to heal is always a good idea in terms of long term fitness goals.
Roll and/or Massage under the foot. Use a rolling pin, golf ball or a special friend (who doesn’t hate feet) and massage the arch and heel of the foot. This will help stretch out the tendons and muscles that are tight and causing pain.
Stretch your calf muscles. Tight calf muscles can lead to tight foot muscles. Use a foam roller to massage your calves which will loosen those tight muscles. Another great way to stretch while on your own is try to flex your feet (toes pointing your legs).
Hydrate! Seems like a silly thing to point out, however a dehydrated body will cramp and injuries happen. Drink your water!
Take an Ibuprofen to help alleviate inflammation. Minimizing any pain and discomfort you might have, will help calm your nerves and help you function with the activity you are attempting.
There are many more tips and tricks on how to reduce plantar fasciitis pain. Those tips range from getting orthotics, specialty products to help stretch and easy sore feet/muscles and more. The above five tips are what I am working on and hoping will work for me come race day.
I am not a physician or athletic therapist. If you are in pain I suggest you going to see your doctor. These tips have helped reduce my plantar fasciitis pain, and I am sharing this with you in hopes that it can help you too.