Teach me how to run again

moetai@gmail.com

hello all

i suffered from PF since late april, so did only 2 runs until June 7 (A race) where i clocked 1h35 over 20km run. I realized the HOKAs are very bad for my PF (pain will be brutal the next day when i ran with HOKAs) whereas my other shoes (Zoot, ascics or  Kswiss) trigger no (or very little ) pain the next day. Stopped running for 1month and a half. I'm slowly starting to run again (2X4km EZ run).

So a few questions for u guys:

- Can the PF be caused by the 0° drop shoes (ie: the HOKAs) as i really feel no pain with others shoes now?

-Do i need to change my footstrike?

i'm a heel striker, and the pain is located on the inside of the left heel. Can i benefit from switching to a front foot strike? and if i do, how do i make the transition? Should i incorporate small portions of front foot stikes in the middle of a run or should i just start running with a new strike from now on?

thank u

 

 

Leslie Knight

PF is generally thought to be caused by a tightening of the fascia that stretches from the toes to the heel (calcaneus). It tightens overnight and then stepping on it and stretching in the morning causes pain. Treatment involves stopping running, arch supports, anti inflammatories, steroid injections,stretching, ice. In my mind, the arch supports don't really cure the problem, they just prevent proper stretching of the fascia, but it feels better. I think a gradual stretching and lengthening program is the long term cure. Not sure if zero drop or forefoot running would help, but it seems like it should...once the acute inflammation is resolved. Heel strike should irritate the insertion if the foot is prone to that. A zero drop should stretch it, which in the long run is good.

If you want to make the switch, you need to go slowly. As in....start with no more than five minutes. When I made the switch, I just ran two min out and two min back in my new shoes and new form and then switched over to the old way for the rest of the run. When you can do that for three or four runs with no pain in the foot or calf, then increase by another two minutes. Hold that three to four runs and keep progressing thusly. People get injured when they suddenly change and do too much too fast.

Let us know how it goes.....

moetai@gmail.com

thank you for the reply, will slowly introduce the new strike as u mentionned. Will keep u posted

GMAN 19030

Hokas are not zero drop shoes.  They're 4-6mm drop shoes depending on the model with the exception being the brand new Huaka model which is 2mm drop.

Hokas would be helpful to PF more than a less cushioned shoe.  Not sure why you think the opposite.  straight from WebMD: 

• Wear shoes with good shock absorption and the right arch support for your foot. Athletic shoes or shoes with a well-cushioned sole are usually good choices.