plantar fascia

[chopper9451]

alright monday i got off the treadmill after 5 miles and my foot hurt bad. got home and took it easy. lifted today and hit the treadmill again and only made it 10 min before it was killin again. plantar fascia is was i hurt i guess. got some new running shoes and it still hurts. icey hot and got a wrap on it tonight, and prob not gonna run tomorrow. heard i should take an anti-inflamitory also. any ideas how long before I can get back on the treadmill. i just started cuttin this month and i hate to be missin the cardio.

also not sure how im gonna be able to do calfs this week either

[chopper9451]

bump

[chopper9451]

bump... help guys... who could i talk to about foot injuries without having to go to some doc

[RANA]

You might have plantar fasicitis? I have had it for over 6 years. I had to get special inserts for my shoes.

"Rest the foot as much as possible, especially during the first week. Avoid jogging, running, and excess standing; instead, substitute exercises that do not put undue stress on the injured ligament, like bicycling or swimming.

Apply ice to the tender area a few times daily to reduce inflammation. Try rolling the arch of the foot over an empty tennis ball can that has been filled with water and frozen; this both cools and stretches the affected area.

Take over-the-counter pain relievers (ibuprofen, naproxen) to reduce pain and inflammation.

Insert an over-the-counter arch support and heel support cushion into the shoe. Cut a hole in the pad to relieve pressure on the tender area if necessary. Try to avoid walking barefoot, since it may put added stress on the plantar ligament.

Sit on a table with your knees bent. Loop a towel under the ball of the injured foot and pull, flexing the front of your foot upward. Keep your knee bent and try to press your foot against the towel.

Sit on a chair and cross the ankle of the injured foot over the opposite knee. Slowly push the toes backward with your hand until you feel the stretch in the bottom of your foot.

Stand facing a wall, about one foot away, with the injured foot about six inches farther back. Put your hands on the wall and gently lean forward, stretching the lower calf.

Stand facing a wall, about two feet away, with the injured foot about six inches farther back. Keep both feet slightly turned outward. Put your hands on the wall and gently lean forward, bending the front knee and keeping the back heel on the floor."

[chopper9451]

awesome info man. thanks. so how long did you wait to start running again? should i wait a week and start out slow like 10 min or so? Maybe just run till it starts to get tender then stop?

[RANA]

Give it a few week and make sure it is gone or you will take for ever to go away

[kwozza]

Not much else can be added to RANA's post other than to stress that you should not start back until the pain is gone.

Maybe try using a bike in the mean time if that's pain free.