Sunday, December 19, 2010

The P-Word

2 years ago, I had plantar fasciitis. Plantar fasciitis is when you have inflammation of the band of tissue that runs from the heel along the arch of the foot.
Causing this pain was the Newton running shoes, I probably should not have been training with them, I also have a low arch and over-pronation....So I had made a terrible decision that tri-season and ditched the Brooks stability trainers for these pink/orange fast moving things. As much as I am sure they work for others, I highly suggest you check with your foot doctor if you have had foot issues in the past.

So, with orthodics, lots of ice and biofreeze, and advil, I was back running pain free. I missed the Philadelphia 1/2 marathon back in '08. But by Jan '09 I was running, slower than before but I was running.

Apparently, you are supposed to change orthodics every year, and I guess with the non-stop running that wasn't a positive thing. Anyway, last Friday, I went out for my normal 6 mile run. I was completely stressed out from work and other things that were on my plate, the holiday's, etc and did notice a tiny pain in my heel as I was putting on my sneakers...Decided to say f' it, and put on my Garmin and run (dumb decision #1). It was a great run, despite this nagging little pain. I have to be honest, I really didn't think it was plantar fasciitis, because that pain went from heel to arch last time. This was mainly in the inner part of the heel to arch, almost feeling like a bruise. And well, for all of you that know me, I am not the most graceful lady.

So, I got ready for Amy's bachelorette party, put on my Jessica Simpson cute party shoes (dumb decision #2). (mine are the ones on the left - 4.5 inches to be exact)

and went out. Well, later in the night, besides my drunken normal klutziness, I realized I couldn't walk, it hurt severely. When your friends say you are walking like a crab and it wasn't just from having the cocktails, you know there was something wrong.

So I woke up and decided to take the day off (hangover helped that decision), and still planned on doing 14 miles on Sunday. But it hurt, all day, then to make matters worse we had party #2 for a surprise party. So, stupidly, trying to look cute, I put on the next lovely pair of shoes (dumb decision #3), and ended up with no-shoes for the remainder of the night, since I could barely walk.

Woke up, decided no 14 miles, go make an appointment with foot doctor on Monday. I rested all day, ice, biofreeze and in the back of my mind knew what it was - the love PF was creeping up again. Made my appointment, luckily I work from home and I had another deadline, so I just iced/biofreezed and waited to Tuesday.

Went to the podiatrist - no stress fracture! Well that is a good sign (I calculated that to be a longer rest period - thus no marathon or 1/2). Plantar Fasciitis, yes, but this time, I caught it early - yeah?? = I needed new orthodics. We made a plan, I was to drop down to the 1/2 marathon and he would have me running in 2-3 weeks. Okay, buddy, what do I need to do?

Week 1 -
  1. Cardio - swim only - and rest, rest, rest. No weights, no yoga, nothing, just stay off my feet.
  2. In case of running errands, Christmas shopping, wear orthodics 98% of the time (my old ones) even when I was sitting at my desk, including slipping in my dress orthodics that I never wear into any other shoes...
  3. NO HEELS - Okay, I have tons of flat boots.
  4. Wear some fancy brace that fits in my sneakers.
  5. Ice/Biofreeze - 4 times a day
  6. Advil - 2 times a day.
Week 2 - Christmas Week
  1. Start up bike only if no pain, do the trainer versus spin class to go on your own and ice and biofreeze immediately after.
  2. Start leg strength training, use machines so there is less strain on my heels.
  3. Start yoga again.
  4. Continue swimming.
  5. Get a new pair of running shoes (don't ask me twice...)
  6. Continue all of treatment regimen (ice/biofreeze/advil)
  7. If I have to wear heels - limited time and wear orthodics in them.
  8. At the end of the week take a visit to the doctor for an ultrasound to see how bad and if I can start running.
Orthodics come in 4 weeks. So from my calculations and just past experience, if I take 3 weeks max to start running, I can definitely bang out the 1/2 marathon in Feb. If I can do some long bike sessions for endurance, build my strength with weights, and continue swim sessions. Even if I have to go at a slower pace, I will be able to do 6 miles at rest end. That is what happened with my ankle injury last year, as long as I kept up the long and quality bike sessions, I still had the endurance, slower but it was there. However, no marathon. I am not being stupid, especially if I want to race and do well this season!

The good part to all this is that I HAD to go to the pool, since I go insane by not doing anything. I went there, and it was great. I did 2000 meters, I found a rhythm and I had a good time! I went again, different workout, 2000 meters and I found my groove again. I think I needed some good time off and realized how much I really do enjoy it. It is very therapeutic.

Today, I am finishing up some shopping, more decorating, cleaning and throwing in some P90x Chest and Back and the ab tape.

Positive Thinking Only! Make it Work!


  1. Your Blog's posts are very informative; I found very helpful info in your blog. Our online shopping store provides festive sale, fashionable clothes, Women Fashion Clothing, Baby Baniya's new collection of bags, Autumn/Winter fashion show in New Delhi India. Thanks for this lovely info

  2. Generally, orthotics can cause more problems by creating a dependency on them. The plantar fascia is a straight line of fascia, not bent with your arch. The problem comes when people put an arch support or an orthotic it the way of the direct line that plantar fascia is meant to follow. Newtons (which I run in) actually help the overwhelming majority of people with PF get rid of that problem since they allow the foot to act naturally. However, as people get excited to run faster and farther with any natural running technique, they might not take the time to transition from a big, overbuilt shoe with a huge heel to toe drop. This results in PF, achilles tendinitis and calf strain all the time.

  3. Keep staying positive! Water jogging, elliptical, weight training and galloway are all "methods" in my training plan. It's not about what you can't do but what you can do. Happy holidays! You will be back before you know it, feeling healthy and strong! ;)

  4. sorry to hear about your PF...that one is a bad one to have to deal with :( hope you heal well.


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