PF
Uh oh. IMTX in 4 weeks. Guess what's starting to happen?
Plantar Fasciitis is flaring up. I'm not sure why---except maybe that my calves and hamstrings have been tight---seems like everything comes from that.
Plan is ice, stretch, Motrin. Did my 2.5 hr run tonight and did my best to ignore any issues. It wasn't super bad till the last bit of the run.
What else?!
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UGH!! The thing that helped me the most was the calf stretches. My podiatrist told me to do the calf stretches 3 times per day, for 3 minutes each time. Do them in such a way that the bottom of the foot is getting stretched out too, like #1, #2 or #4 in this link:
http://www.stretching-exercises-guide.com/calf-stretches.html
For awhile, I tried "hanging off the stair" in lieu of the traditional way, and I found that it didn't help me at all.
I also used a Strassburg Sock when I was in bed, but I found that I tended to not sleep as good, and I KNOW you've been tired, so I dont think I'd do that if I were you.
I have a Strassburg Sock. I H A T E it. But, Gotta do what I gotta do, right?!
If I get a flare up I go back to the boot for a while. I got it from the podiatrist when I had my PF issue a few years ago. I also don't skip on the tennis ball in the belly of the calf stretches, and I will stand on warm wet towels from the microwave in the morning before I run. All docs orders and tends to get me through. Athletes treating athletes.com has great PF self massage stuff too. Shalane Flanagan suffers from PF off and on, and her advice is rub it hard, until you cry, then rub some more. She's a tough cookie!