I have a minor setback on my workouts. I noticed some pain and cramping in my feet cramping. It felt like needles in my heels when I put any weight on them. I tried to stick it out thinking it would just pass but it kept getting worst. I went for a run one morning and the next day I could barely walk. I decided I needed to get it looked at. After a doctor’s visit and an ultra sound on my feet I learned that I have Plantar’s Fasciitis in my feet. I was shocked. I’m active and eat healthy this can’t happen to me! I was told to throw out all my heels because they just make it fire up worst and more often. I also need to stretch at least three times a day and stay off my feet as much as possible. That’s hard for someone as active as I am.
What is Plantar Fasciitis?
It is the most common cause of heel pain. Plantar Fasciitis is the flat band of tissue that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated, then your heel or bottom of your foot hurts when you walk or stand.
What causes plantar fasciitis?
Straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament which can lead to pain and swelling. This is more likely to happen if you roll your feet inward too much as you walk, if you have high arches or flat feet, you walk or stand for long periods of time on a hard surface, you are overweight, you wear shoes that don’t fit or are worn out, or you have tight Achilles tendons or calf muscles.
How to treat plantar fasciitis?
This is what has been helping me. Get rid of your heels!! Trust me it was hard but if it will help my feet so I can continue to work out and run then I’m fine with that. Give your feet a break. I did not work out for a full week. I stretched three times a day massaging my feet as much as I could. Buy some good inserts for all your shoes Trust me these saved my feet at the end of the day. Use plenty of ice. Every night I iced for a half hour, no ice for an hour, and then ice for another half hour. Buy some foot supports. The picture I posted is the four pack I bought and they are amazing. In the pack I received a pair of compression ankle support foot sleeves, cushioned arch support, plantar fasciitis therapy wrap, and silicone gel heel protectors.
I wear compression ankle support foot sleeves at night to help keep my feet more at 90 degrees so I don’t curl them. In the morning my feet were sorer from the way I slept because I curl my feet. So in the morning as I flatten out my foot I had a lot of pain. These socks have helped granted it has only been a couple weeks, but they are helping greatly with the pain of stinging needles in my heels when I get up along with my stretches. The cushioned arch support I wear with my slippers while walking around at home and they are a life saver. You wouldn’t think something like that would help your heel so much but oh they do. I even wear them with my shoes during the day. The plantar fasciitis therapy wraps I wear all day with my shoes or even when barefoot. They support the ankle and help with muscle recovery. I can feel the support they give for sure make a huge difference. The Silicone gel heel protectors are amazing. I wear them while I work out. They help absorb the shock on your heels. I have not used them running yet but can’t wait to try them out. They give the perfect amount of padding not bulky so they easily fit in my work out shoes.
Overall I have had a minor setback. I’m learning how to work out with Plantar Fasciitis without pushing the beyond my limits in recovering. I am more aware of my feet and notice when I am doing something that will hurt them later. I’m also making sure that I stretch a little better and more often other than just before and after my workout. I’m excited to get running again, but am going to start with walking first and defiantly staying off hard surfaces. I will give you an update later on but would love feedback on what has helped you if you have trouble with Plantar Fasciitis as well?