As of today, if nothing had gone wrong, I would have been a marathoner.
I was going to run the Rottnest Island Marathon.
Four laps of a beautiful island.
Today’s weather on Rottnest Island: High 23 C, partly cloudy, wind 16kph, with gusts to 24kph.
Katanning’s weather today: High of 32 C (which we hit well before lunchtime), no clouds, winds 37kph, gusting to 59kph.
Guess where I’d rather be?
I’m not there, and I’m not a marathoner.
I have not run 42 consecutive kilometers — yet.
Easter was when things started to go pear shaped. And after this big run in April, I really fell apart. I was pushing to get to the 10km mark for a race. And not only did I want to run 10km for the first time in about 18 months, but I wanted to do it in a sub-60 time!
Truth is, I did too much mileage, too soon, with too little consideration for the build up I needed to give my feet the strength they needed to meet this goal safely and injury free.
I ignored the niggling in my feet.
I skipped the advice I got.
And eventually, I just went down and didn’t get back up.
Although I had a positive attitude for awhile, eventually I just started to feel sorry for myself, and then I didn’t even look for alternatives or ways to fix the problem. In fact, I often ignored the information I had.
“I will never be able to run again,” I had decided, and just decided to accept that as gospel.
After finishing up with that ‘woe is me’ phase, I’ve decided to get a little more proactive again.
It occurs to me that there are two general schools of thought on treating PF:
- Get as much medical help as possible. Take drugs, get shots, get orthotics, get strapped, get extermal physical support for foot structures
- Build up the strength in your foot structure and avoid external supports
I prefer to start with choice 2. It’s less invasive, and what I had done previously to work the foot did seem to help (massage, toe scrunches). Granted, I still have constant heel pain in my left foot, but I have almost no pain in my right unless I’ve done high impact work or just been in my shoes and on my feet too long.
Also, as I started developing the foot pain, I bought ever-more supporting and cushioning shoes, and this seems to have led to even sorer feet… This suggests to me that barefoot/minimalist/strengthening is the direction I want to go.
But I was also thinking I need to get some medical advice. Afterall, if I have developed a heel spur from the PF, then I am not going to have much success in getting rid of the pain while the heel spur is left to re-aggravate the fascia…
So here’s my plan of attack:
- see doctor, get x-ray of my left heel to check for heel spur – make treatment decision from there
- speak to physiotherapist to see if ultrasound treatments might help with healing
- buy minimalist shoes. I went in to Sportspower the other day, and they only had two choices. I liked the Saucony Kinvara 2, but they didn’t have it in my size. I tried on the other, and it was okay, but too narrow, and I felt like my feet were being squeezed into a sausage tube. But look how many other minimalist shoes are available! Why don’t they have places like this in WA? Hello new ‘everyday shoes’ 🙂
- routinely massage, roll, stretch and scrunch, like I promised I would ages ago. Morning and night.
- routinely walk barefoot on the treadmill, like I promised I would ages ago. I think 30 minutes a day is not an unreasonable request, even after a long day of work, I can walk for 30 minutes rather than blob out on the couch.
- develop a safe, slow return to running, with as little as 10 strides of run per 1o minutes of walking until I develop the foot strength to run without pain.
- treat any acute pain immediately with ice and rolling and rest until the pain disappears
Anyway, this is getting long, but I thought I’d share a bit of the advice I’ve been reading on PF and treating it, if you’re interested.
- http://en.wikipedia.org/wiki/Plantar_fasciitis – what is it?
- http://strengthrunning.com/2011/10/cure-plantar-fascitiis/ – where I started getting advice from
- http://runningtimes.com/article.aspx?articleid=18933 – It’s all in the toes? New thoughts, new ideas!!
- http://www.livestrong.com/running-with-plantar-fasciitis/ – lots of links to lots of great articles
Priority Number One towards a new Blackwood Marathon underway! 🙂 YAY! 🙂