Plantar fasciitis

When you get out of bed in the morning is it still uncomfortable to walk ?

It's sore and stiff but not shooting/sharp pain anymore

I found wearing a night splint was the only way to get my PF to go away. I could ice and massage it all day and go to bed with it feeling perfect, but without the splint it would be tight and sore again by the time I woke up.

Honestly, the best thing you can do is run 100 mpw on it. Tendons need force to heal not rest.

Smart people seem pretty convinced that plantar fasciitis is really caused by things higher up the kinetic chain in your calves, hamstrings, hips, and back. There are a couple you tube videos that discuss this and the scientific papers that say this, as well as other threads here with links to said videos and papers.

Calf stretching works for me

Find soft sand and barefoot jog on it. 10 minutes at first. Add a few minutes each time as you do this 3x/week for three weeks. Finish at around 25-30 minutes. Your plantar fasciitis will be resolved. I've given this script to ~ 20 people and it's worked for all.

If you do a search you will find endless threads on this topic. The consensus seems to be that what works for one person often does not for another. The remedy is very individualized. The good news is that it tends to eventually go away, though it might take a year or more to do so.

Killed my final year of eligibility. Ten years later I was better in 7 months, but not trying to run 80 mile weeks.

This is how I feel about it as well. Went through an awful patch of PF that lasted about a year.

I do think my switch to ultra cushioned Hoka shoes played a big role in causing my PF, but I can’t be certain. I can say I had a number of new injuries crop up during my phase of running in those.

After switching back to more minimal shoes, dialing back the mileage for a bit, and losing a tiny bit of weight, it slowly started to ease up and hasn’t returned.

By far the most frustrating running injury I’ve ever had because like poster above said some methods will cure it for some people, and do nothing for others. Just keep it moving and it will eventually subside!

Currently getting over a 3 month bout - I run on my forefoot so I have perpetually tight calves. Being extra diligent about stretching them (a few times a day) has helped while increasing my mileage again in addition to rolling them out at least once a day. I took a full week off and then went 15, 20, 30 (only really run 30-40 at this point but you can extrapolate). Icing and anti inflammatories have helped as well. I had some really rough flare ups running in college that required PT and they'd use a graston tool to scrape away the scar tissue. This time around I've been doing the poor man's method of running the bottom of my foot along a coffee table edge. I also recently started using some PF insoles in my everyday shoes which seem to be helping as well. Golf ball roll outs every once in a while too.

Good luck, hopefully some of that is helpful. As others have said, it'll probably take a combo of various things and everyone is different so keep trying new things and you'll eventually get through it, bit it can be one that lingers.

Get some zero drop sneakers with zero cushioning and run till the plantar fascia tears , then after you heal you will be done with plantar fasciitis for the rest of your life

Is this actually viable advice? Or are you trolling? I really cannot tell…

I’ve found relief by wearing a night splint daily, like the other poster mentioned a few posts above.

I also like to roll them bottom of my foot using a lacrosse ball. It’s not as “pointy” as a golf ball, so it feels a bit gentler. Also the grippy exterior makes it easier to apply pressure without the ball suddenly shooting away from you.

Several simultaneous strategies:

- Work on midfoot support during landing. A forefoot support creates greater tension.

- Physiotherapeutic treatment with EPI. Percutaneous Intrainsular Electrolysis.

- Change shoes, maybe Hoka Clifton, Brooks Adrenaline GTS or Brooks Glycerin GTS.

- Stretches of the entire posterior chain, including the soles of the feet.

- Once you have improved, strengthening stabilizing muscles 2 times a week, mainly gluteus medius, posterior tibiliae and toe flexors.

I also used to land on my forefoot just a little too far out in front of me instead of being more underneath my center of mass. I had no idea that the strain of landing like this caused my PF that lasted about a year. I worked with a coach that changed my form from my shoulder position down. I used to run with chest and ass slightly sticking out. She helped me learn to relax my shoulders and work on keeping my pelvis from tilting. I had to consciously push my pelvis forward in the beginning, kind of like holding a humping motion haha. The result in the change was that I started landing on my mid foot without even trying to. I could instantly tell she had found the root of the problem. My cadence went from like 165-168 to right around 180 on average. The PF faded fast. It was huge relief because I ran a lot of miles with it for a long time. I tried all the other treatments and nothing worked because I would go out pretty much everyday and land on it thousands of times on my forefoot. There was no way to ice or roll out that amount of trauma to the fascia. It wasn’t possible. Good luck with it.

I went to PT for this and it involved a lot of calf raises. Search for a half round foam roller, they are great!

No evidence base for this at all. But probably true, and in all likelihood it can never be bad to make sure you don't have any tightness or weaknesses.