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 -
- Cardio - swim only - and rest, rest, rest. No weights, no yoga, nothing, just stay off my feet.
- 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...
- NO HEELS - Okay, I have tons of flat boots.
- Wear some fancy brace that fits in my sneakers.
- Ice/Biofreeze - 4 times a day
- Advil - 2 times a day.
- Start up bike only if no pain, do the trainer versus spin class to go on your own and ice and biofreeze immediately after.
- Start leg strength training, use machines so there is less strain on my heels.
- Start yoga again.
- Continue swimming.
- Get a new pair of running shoes (don't ask me twice...)
- Continue all of treatment regimen (ice/biofreeze/advil)
- If I have to wear heels - limited time and wear orthodics in them.
- 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.
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!