Mild Plantar Fasciitis - Stop running/walking or just dial back?

[Louis]

Well, my somewhat new running / walking routine (which for a variety of reasons has temporarily replaced cycling and rowing as my go-to cardio activity) has hit its first snag - I've developed what I'm nearly certain is PF in my left foot.

There's a ton of info out there on various self-treatment options and I think I have a pretty good handle on what I'd like to try, so my question for you folks is this:

>>> Is it better to stop exercising completely for a little while, or should I just dial back the intensity and distance in hopes that I can continue at a reduced level?

FWIW, I've been doing more "intense walking" (as close as I can get to running without actually doing so, at a pace of 14:30 or less / mile) than running, in order to take it easy on my knees, but that's a separate issue that we'll ignore for now.

I have lots of experience dealing with knee stuff over the years, but PF is a new one to me, so I appreciate any insight you folks can share. Also, the pain is mild enough that if I knew it wouldn't get worse I could continue at my current level and not really be affected, but given what I've read I don't think PF is to be trifled with, so I don't want to ignore it.

TIA

[jkbrwn]

I have literally just got over a mild case of PF. Was particularly bad in my left foot. I did a couple of things.

PF specific ice pack. Used once a day when I first woke up: https://www.amazon.com/Coldest-Achil...1159914&sr=8-5

And also got a pair of 'recovery' shoes for indoors so that my feet were fully supported. Walking bare foot was particularly awful. I opted for the Hoka One One Recovery Slides and they're fantastic.

I didn't stop riding whilst doing these things. Riding was fine, but it was walking that really hurt. My feet were so sore when I first woke up (classic PF symptom as I'm sure you know). I would put the recovery slides on immediately after waking up, before walking, so that I was basically walking on a cushion.

I've never had PF before this. All symptoms went away within about two weeks of doing both of these things. I also stopped wearing any outdoor shoes that didn't give me complete support. So, I stopped wearing sandals outside and wore running shoes.

If you've not already, I'd also go to your local running shop and make sure the shoes you have are the right shoes for you.

[echappist]

Take some time off, say at least a week. When you can walk without pain, go to a running store as suggested above.

You’ll need either new insoles for your old shoes and or new shoes.

Fwiw, i begin having issues after starting running seriously (25 miles/week). Shoes that were previously adequate no longer were. Took insoles and new shoes to address it.

Afterwards, i’d chuck the original insoles that came with new shoes and swap in the special insoles (superfeet green, in my case)

[kiwisimon]

complete rest is the quickest way to recover. You can still ride swim and use a rowing machine. Restart the exercise slowly progressing from walking. Check your shoes and Hoka Oneone work really well for me.

[MikeD]

I had bad PF from hiking. Cycling didn't bother it. I haven't hiked for a year. Stretching helps. Tried many different insoles. They were not a cure. I should get into hiking again but be careful about ramping up the miles too soon.


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[Julien]

I’d also go easy on the feet until pain is 100% gone. It’s so hard to heal from acute PF, I wouldn’t try and poke the bear. I also think knee pain and PF are extremely likely to be related, and different symptoms of the same issue; and although cushy shoes and insoles will help right now, seeing a specialist (or multiple) and working on overcoming the bigger problem is probably a better long term strategy. Be patient and good luck!

[Ken Robb]

I had a severe case for months. Rest, custom insole orthotics, and, finally, cortisone shots. As my doctor said you have to "find a way to put the fire out" i.e. eliminate the inflammation to let things heal.

My case got so bad because when it first appeared I thought I just had stone bruises. I would take a couple of days off from tennis, feel better, play tennis, get sore, ice it, rest a couple of days, play tennis, etc. When I got over this I was over it for good. Making sure I wore shoes with great arch support probably had a lot to do with my ultimate success.

[d_douglas]

I saw mention of Hokas. After trying a bunch of physio and foot slings when sleeping, I just bought Hokas and perhaps a coincidence, but my pain subsided upon doing that.
They’re goofy, but amazing. I wear them exclusively now.

[benb]

If it’s mild the stretches and exercises should help, give it a rest and get on with the stretches and exercises and it should heal up.

If you push it and don’t take care of it then it can end up severe and be a lot harder to get rid of.

[Spoker]

Night splint among other treatments helped mine.
Weird enough my problem stopped after I quit eating meat.
Calf- foot cramps and PF all gone after 3 years on / off.

[jkbrwn]

Originally Posted by d_douglas

I saw mention of Hokas. After trying a bunch of physio and foot slings when sleeping, I just bought Hokas and perhaps a coincidence, but my pain subsided upon doing that.
They’re goofy, but amazing. I wear them exclusively now.

Likewise. Now have Bondi 7s for running but also for just doing errands. They are unbelievably comfy. Good size range too.

[steelbikerider]

I've had a mild case twice now. In the first case, I ignored the initial twinge when wearing old shoes and continued to wear them. It took months to go away. The second time I got new shoes, new orthotics, lots of stretching and the night splints as soon as I felt the first twinge. It went away in a few weeks. The night splints helped a lot.

[Cbh]

Got it from playing tennis frequently on hard courts. New insoles (Superfeet worked for me), no flip flops/always shoes with good arch support and stretching helped me. I also had a device that I wore while I slept to keep my foot at a 90 degree angle similar to standing. It basically had a strap from my toes to a loop around my calf. It was a little uncomfortable but did help with the discomfort getting out of bed in the morning

[oldmill]

I’m just getting over PF from biking, and found the exercise recommended In The NY Times ‘Ask Well’ section really helpful. Not sure how to send that article, but the title was Ask Well: Plantar Fasciitis Relief if you want to do a search. Insoles have also been helpful

[p nut]

I think you’re running in Altra’s with zero drop. Could be part of the problem there.

I would recommend going to a good running store and having them do an analysis. They’ll recommend the right shoe.