Want to start running again - tips on avoiding plantar fasciitis?

[Anonymous]

I mostly gave up running a couple years ago (after working up to a half marathon) due to plantar fasciitis and hip bursa issues. Took up biking instead, which I love but it doesn't burn the cals as fast as running. I also just want to run with my kids without risking a flareup.

The orthopedist I went to recommended good OTC orthotics, some stretches, and prescribed me 600 mg ibuprofen (which seems like a LOT). Any other tips out there, for gait changes etc? I am short, F and on the tipping point b/w normal and 'overweight' on the BMI scale at the moment -- thus the renewed interest in running.

[Anonymous]

DD is a ballet dancer, not a runner but dancers have lots of foot issues/strains/tendonitis. Based on lots of PT, I'd say watch YouTube videos and learn and use as many PF and lower calf exercises as possible to strengthen and stretch your intrinsic muscles before you think about running - for a couple of weeks, 2x a day. Do lots of wall stretches, hang off the stairs etc.

Consider using an ice bucket to soak after running and massage by putting pressure (while sitting) with a golf ball rolling around bottom of your foot daily. Definitely get fitted for shoes at Pacers or another running store and invest in good orthotics. Avoid walking around barefoot at all times. Salon Pas pads (with aspirin) from Costco/drug store can be used too.

Good luck! Prevention will get you a long ways.

[Anonymous]

The ice bucket is a great idea! (Esp in the summer!!)

[Anonymous]

I run and had PF a few years ago. I saw one of the best podiatrists, per Run Washington, as he was recommended by a friend who runs. The podiatrist is a runner and runs Boston every year so I trust that he understands both running and podiatry.

For PF, he had me increase my strength and core work. If your core is weak, your gait is affected.

Planks, one legged balance exercises, and bridges. Also something called "Toe Yoga". Here's a link for Toe Yoga: https://www.fixyourrun.com/blog/2012/05/toe-yoga-for-runners

I do not have PF any more.

For your hips, you should do clam shells and rose wall slides. (Google them if you don't know them.) Side planks, too.

[Anonymous]

I use insoles - went to a running store where they have a machine to determine your sole and bought a pair. Resolved it - never come back.

[Anonymous]

Orthotics, orthotics, orthotics.

[Anonymous]

Pay attention to your foot strike. Heel strike can cause PF to flare (in addition to other problems). A midfoot or forefoot strike will be less punishing on your plantar fascia.

[Anonymous]

Switch to forefoot strike and minimalist shoes worked for me. Orthotics and super-supportive shoes are a bandaid on the problem.

[Anonymous]

The key is not to overdo it. A half marathon is really a lot for the average body. Start out extremely slowly (like couch to 5k) take a day off between runs, and have modest goals (like 3-5 miles max).