I've got the Plantar Fasciitis Blues
I am a relatively new member here on EN, busy soaking up all the knowledge! I am training for IM Canada 2012, 16weeks out from race day. I have been battling PF since January, I have tried all the stuff you can read online and nothing seems to be improving the darn thing. I even took a full 3 months off from running completely until the acute symptoms subsided, but I have not seen any improvement from that point. I have been trying to incorporate some running back in, doing one minute on, one walking, and trying to increase my time, but about 30 minutes seems to be my threshold, any more and I'm paying for it 4-5 days post run. I wear the Straussberg sock every night (and boy does my hubby ever love that!
), foam roll the calf and achilles, use some of the TP therapy products on the foot, stretch every morning before I get out of bed, and two other times during the day, stretch the calf, etc. I see a sports chiropractor that is awesome, he has done Graston and ART but we both agree it is not helping heal the foot. We are addressing the muscle imbalances he feels has contributed to the problem, ie weak glutes and core, so I do excercises every second day for that... the list goes on and on.
So... I have a HIM on June 16th, I'm not sure what my plan for the run is ging to be, but I have been concentrating on making my bike the best it can be in the meantime... I guess if I have to pull out on the run I will. (booo!) However, I am really starting to panic about IMC, that is going to be a really friggin long day, and thinking about it is beinging to wear me down. I have good weeks where I am grateful I am able to do what I can, but I am a runner at heart and this is driving me crazy. I am capable of doing so much more.... and I never would have signed up for an IM kowing I was going to have to train through injury.
I am considering shock wave therapy, or prolotherapy to try to help this heal. Either of these is rather costly, but hey, so is everything else involved in this crazy sport, and I am getting to the desperate point. Does anyone here have any experience with either of these treatments? I find mixed reviews online and want some real life feedback. Thanks for letting me gripe, I'm starting to think my husband hates it almost as much as I do due to the increas in whining about my foot this week.
Comments
I do not have a history of lower back issues, previous injury history is 4 years ago got ITBS on the right knee, went to a physiotherapist who recommended I change up my running form from a heel striker to a mid-fore foot strike. I did so very slowly over the winter, changed my shoes to lightweight trainers and ITBS on the right side went away. Later that summer I began to have issues with the ITB on the left side, can't remember what I did except be very annoyed because I had just signed up to do my first Ironman race. I managed to train through to IM CdA 2010 with my longest run being 10 km, and spent that winter working on muscle imbalances with exercises prescribed by a sports chiro. I raced 70.3s last season in order to gain some speed and confidence, and decided since I made it through the seaon uninjured I'd try at Ironman again... and about 6 weeks after handing the WTC my credit card for IMC the PF issues started.
#1 - I've had PF ONCE ever in my life - and it started three weeks before IMLou. I had been running in Newtons and gotten a new pair about a month before the race - ran my usual mileage in the new Newtons ONE time and the PF was immediate. My only explanation was that I had worn down the "lugs" on the forefoot of the old pair, and the new, larger lugs were what caused my issues... I went back to the old pair, which seemed to help, and stretched, iced, wore the darn sock at night and PRAYED. I spent almost the entire day before IMLou sitting on the couch in my hotel room with my foot on a bag of ice. I had ZERO pain the day of the race. The days following, however... well... not so much. The pain was back and miserable. I finally changed shoes completely - I run in New Balance Minimus now, and like you, I have super high arches, too. Also had ITBS, but as long as I stay on top of my glute/core work and stay loose/don't slack on the running, I'm ITBS free. I wish I knew what to tell you in terms of how to fix it, but aside from ice, possibly a change in running shoes... all I can tell you is that there's hope! I haven't even had a twinge since I changed shoes (especially considering that I run in shoes with absolutely no arch support - pretty counter-intuitive!).
#2 - Prolotherapy! I canNOT believe you just asked about that.... I just had it done YESTERDAY! OK - very long story. September 2010 (yes, 2010), I slipped a rib, which wasn't all that unusual for me. It happened all the time - I just went to the chiro and had it popped back in. This time, it just would NOT go back. I tried everything. It got worse and eventually caused a mildly herniated disc in my cervical spine. My arm and hand was completely numb most of the time. I had two MRI's, an EEG, multiple x-rays, physical therapy, acupuncture, ART, massage, trigger point injections, ultrasound, kinesiotape - everything short of requesting an audience with the Pope and asking him to pray for me! I had a full gait analysis this past January and realized how my run gait and pelvic instability was affecting my mid-back and causing me all of these problems - things were going great for about a month after that, when I slipped a rib on the OTHER side. I finally decided a few weeks ago that I was just done with all of this, and I found a local doc who is one of the leading prolo specialists in the U.S. This morning was the first morning in months that I've woken up with no pain (other than the, "I just had a needle crammed in my back 60 times" pain - it's kind of like getting a tetanus shot - the muscles are just a little sore and feel sort of bruised). That said, I still have several visits ahead of me, so it remains to be seen whether or not the effect will be permanent. I'm keeping my fingers crossed, though! PM me if you have any more questions about it and I'm happy to share!
GOOD LUCK!
Jess
Thanks for filling me in on your experience Jessica, hope the prolotherapy continues to give you relief, that kind of pain sucks!! I realize it would not be an overnight solution, so thinking I'll have to do it RIGHT after my 70.3 race if i am going to do it before IM to allow it time to work. Good luck!
Hope these help
http://www.youtube.com/watch?v=HejnlGCcIOA&feature=related
http://www.youtube.com/watch?v=cFUK0pw9gZo&feature=related
A local pro triathlete/orthotic guy, who hates to put people in orthotics if he can help it suggests these?
* no intensity but short manageable runs.
* plenty of aqua running (can't be hard if you do intervals, see wiki)
* more time on the bike.
We have you under-trained for the run for the 70.3 but you race on a prayer (better to be healthy than trained but injured) and we go from there.
Meanwhile you continue your treatments. You 1000000% get new shoes and try them out..shit, zappos has free returns, so order up and test them out. I also recommend NOT sitting at work if you can stand that's great....otherwise keep us posted...
Thanks for the responses folks, a run gait analysis is in my near future, just need to find time to get into Calgary. Might as well get to the root of the problem. Thanks for the videos as well, I have tried Kinvaras before and they're a tad narrow for me, but the superfeet was not something I have really considered for my running shoes.
Thanks for the advice Patrick, I also read the new thread about injuries and I will aim to keep up the run frequency even if it means having to reduce everything else. I like the 'race on a prayer' comment... sounds more badass than 'I might have to pull out on the run'... going to go with that one. Appreciate the comments, brings the fighting spirit back a little bit. Now, to go get back on my bike!!
Best of Luck and keep in mind that we've had people at EN complete IM's with PF - even when they had to walk a fair portion of the Marathon....you can do it...
Thanks JT, might have to do some digging to get those up here in Canada, Amazon does not ship them here... why do they have to make things like running shoes and insole so difficult to purchase across the border? It's silly. Anyway... thanks for the words of wisdom, I walked the majority of the marathon of my last IM, so I know it is possible... was just going for different results this time around!!
i've had 2 cases of PF over the years both times used these and they worked great - $25 - they go in your street and running shoes
http://www.heel-that-pain.com/heel_seats.php?gclid=CM-MvYjN-K8CFUSK4Aoda0igHg
jeff
Terry
I will see if I can get a picture , just joined so am clueless on how to do that here. I use 1 inch wide non elastic sports tape that is like the old adhesive tape. I go up about an inch on either side of the bottom of my arch and have to be careful pulling a sock over it so the edges dont go with the sock. Usually stays on well unless it gets very wet.
http://www.thesock.com/
I suffered from PF last spring and new shoes and the Strassborg sock is what cured me. While you are healing shorter and less intense runs. And definately look into water running, it's boring but gets a run in without the wear and tear. I am water running ALL my runs leading up to Ironman Canada due to a stress fracture in the left tibia. I started a water running post in the General Training Forum- titled- Running My Way To IM Canada.
And speedwork - PLEASE don't do speedwork! When my back started to feel good, I did the idiot thing and jumped right back in... all it took was two 1/2mile z4 intervals and BOOM - I strained my hammy. Hang in there and take it easy (like z1-2 easy) and I'm sure you'll surprise yourself on race day! I know I was slow at my HIM over the weekend, but I was really shocked that I was able to run the full 13.1 w/20-30" walk breaks through the aid stations. It absolutely sucks to feel like you're not training and racing to your potential, but until that foot is healed and ready to go - hang in there!
I tried it all and what finally worked was a super mega deep tissue massage from a woman who I believe is stronger than a NFL linebacker!
ECSW works too and was only $300. Massage was more painful though!
Good luck
Thanks for the post Jeff- what is ECSW? Have not seen that one before... I am working with a new massage therapist, hoping she'll help get me back on track soon.
Good luck to you at IMCDA this weekend!!