Plantar Fasciitis Running Injury | Revisiting Lessons Learned
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- Опубліковано 7 жов 2024
- Plantar fasciitis running injuries is one of the worst out there in the book of running injuries. I would take a stress reaction any day over a tough bout with plantar fasciitis. Plantar fasciitis can be relieved though through diligence in the stretching department. The entire kinetic chain is tight when plantar fasciitis pops up in someone's heel. And yes, the heel is the main location of plantar fasciitis pain. I do hope this vlog helps someone out there with overcoming their bout with plantar fasciitis heel pain. Certainly share your tips and stories for what has helped you overcome plantar fasciitis and this running injury, down in the comments.
#plantarfasciitis #runninginjuries #runninginjury
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Ah, I have been a long distance runner 4 over 35 yrs. I have run with sprained ankles & a bruised rib. I have had planters fasciitis as well & NOT FUN. WAS STILL ABLE 2 RUN WITH IT BUT NOT AS FAR!! What took me completely out of running was when I was I had an accidental fall & in the process, BRUISED my leg bone!! That INJURY TOOK ME OUT OF THE GAME 4 OVER 2 YRS!! IT TOOK 2 YRS 4 THAT BONE 2 HEAL!! And right up till I hurt my leg, at 50 yrs old, & living in south Florida( Native) was running 10 miles a day!! Never felt better!! To add insult 2 injury, right after I bruised my bone, MENAPOUSE kicked in & I gained 45 pounds!! I was soo DEPRESSED that I gained another 45 pounds as well. After 5 yrs of being extremely over weight & missing my running, I decided 2 taje my life back. I was too fat 2 even walk a mile without my back & kness hurting, so I ordered an elliptical & started working out & going back 2 eating healthy again. Lost 50 pounds & now I am able 2 walk 5 miles every day. Lost 10 more pounds. Tried 2 run just recently & ran 4 miles straight thru but unfortunately my knees & my back can't handle my weight. So, Need 2 lose another 10 pounds before I can try running again. But, I am determined 2 be back 2 my daily running with in 2 months!! Age is just a number, don't let age stop you from getting into shape!!
Good work Seth! As a personal trainer I have seen this injury (and other ‘chain-related’) injuries more than once. And yes, I have to work on the streching as well... Had pf once... I think you are right (or at least 80%) with your streching conclusions. I think the combination of targeted streching and core-training will work for better posture (and kinetic chain).
My advice: keep up the good work & if possible; look into “functional patterns” or a qualified functional patterns trainer to learn more details! Very interesting stuff!
I also think Sage (Hoka sponsored runnner) has a bit of this knowledge.
Hope to see you running your first marathon soon 👍
I'd recommend adding in some duck walks (ones where your knee touches the floor) each time you go to the gym. Really helps stretch out the facia on the bottom of the feet for me
Also I've used 2 UA-cam mobility routines to improve my posterior chain flexibility:
The Bodyweight Warrior's - Follow along Hamstring Routine
& Fitness FAQ's - Toe touch routine
I'd recommend giving them a go if you want to be able to touch your toes with ease 😊
PNF & dynamic stretching is superior to static stretching IMO.
which womens trainers would you recommend? (UK market, affordable) ?
I have had pf and it kills.i totally agree with you saying it feels like a knife stabbing your heel .to avoid pf I would just say stretch regularly.
I had PF for 6 months. Did the frozen water bottle, wore the sock at night, wore recovery sandals and nothing seemed to work until I started doing heel raises on the stairs. Very painful, but within a week the PF was gone. I really think it was due to not stretching, especially my hamstrings after running.
Awesome advice. Thank you.
Within a week after 6 months? Sounds so unreal. I'm glad for you
Heel raises, tibialis raises, side leg raises, and stretching, especially "crossed" calf stretches (ie. put your front leg to the same side as the foot you are stretching [e.g. left foot front, needs to be to the right of the right foot]). AFAIK all the super shoes out there will let you keep running, as long as you don't overdo it, but won't help you fix the issue.
Thank you, been suffering from it for 2 months since I stopped my nighttime stretching routine. Getting back into the stretching now and I've got a feeling it will take time but by this Spring the pain will be gone and the running will be back and enjoyable.
I started running 3 months ago and I’’ in love with it. However, over the last few days I’ve developed PF on my right foot and it is so painful. I have been doing some exercises but after watching this video I feel that I learned so much more including the mistakes that I’m currently making to rid this runner’s evil. Thank you for posting and teaching us.
Did you manage to get rid of it?
PF: sumo deadlifts heavy 6rep range concentrating on feeling the inside kinetic chain - in bare feet, work up slowly, and relax foot when lifting that helped me the most
Wow that’s so interesting
Stretching calves is very helpful. Good luck!
Love to see you walking Seth!! Keep it up!!
Super awesome video, I love how you want to help people with experiences you’ve had. You’re a great person Seth
Qod: currently having pf in my left foot. I run in altras and have for a couple of years. I used to run in paradigms but switched to torins and that’s when my pf started. Obviously I am going back to paradigms, at least for my long runs. It doesn’t hurt while running which is really nice. I have been rolling my calf’s and arches regularly and that has helped with the morning pain. Once I’m up and moving it subsides.
Great video and very helpful. Thank you.
I think you are totally right about the stretching!!! I just got on the floor, and as I was stretching, I could feel the tightness all the way down to me feet. I have a 50 Mike trail race in April. This pain has to go. Thank you Seth.
Very informative video on the topic. I'm struggling with PF right now. It's been for nearly 2 weeks. I had to be off work and spent the last 10 days at home resting all day and walking very little every day. Resting really helped me and now the pain is going away, inflammation is very mild. Wearing uncomfortable formal shoes while doing long hours on the floor in the restaurant I work at, combined with running (I am a beginner) put too much pressure on my leg\foot. I'm right footed hence only my right foot suffers from PF. Guess you are left footed, Seth? Stretching the leg is the way to go but wouldn't recommend anyone to directly stretch the heel/arch due to the micro tears. Seth is absolutely right that PF is not a foot problem but it is the symptom. Stretching the calves, hamstrings is recommended and diet plays a significant part in healing. I've done fasting and it makes a big difference.
Just getting over PF after over a year! Agree completely with your conclusions Seth based on my experience. I made a final breakthrough recently by finding someone familiar with the injury who applied very deep tissue massage that enabled me to work past calf muscle adhesions to properly stretch then strengthen the feet. Stretching the chain is key! The injury has also helped me focus on fine-tuning form, running with the legs not the feet.
I had this injury too and it helped me to stretch my feet with sitting on knees and toes. So you have a direct effect in your sole. Sorry for my bad english ;)
I’d pf for about 6 months two year ago. I used a hard insole that provided a little support right at where the heel connects to the arch. I also did rubber band exercises to strengthen the ankles and shins. I will now add more stretching as per video’s advice
Chain. This inspires me to stretch more. Thanks.
Actually, the chain is from head to toe! The Feldenkrais method helped my plantar fasciitis problems, but it’s not gone. It’s a lifelong issue if you’re active. But there’s most certainly different pain levels. An improvement can make a big difference. Thanks for the video.
Yes, stretching and strenghtraining and also the Strassburg Sock for the night, is working for me🦶👍
Glad to hear you're making good progress on it. Would you mind sharing the strength training exercises that are working for you? Is/was your case presenting more so in the heal or the arch? Hope all has continued to go well.
@@lekcindr ua-cam.com/video/RRDC8erSNqw/v-deo.html
@@lekcindr more in the heel/side og the heel
@@lekcindr ua-cam.com/video/F7W4s5TbUpQ/v-deo.html
@@lekcindr and really good is the Strassburg Sock. And heel lift exerzises (HSR)
same here been battling with PF for a year now. i cut my weight down and it's going well for me. i don't do stretching but as much as possible i rest my feet a lot and wear oofos around the house. I'm back to running again with no foot pain... don't try to overwork your feet if you have PF just rest it. it will make recovery faster.
Got PF in march. Took 2 weeks of running off and I was miserable! Started doing loads of stretching which seemed to relieve the PF pain but gave me a second bout of achilles tendonitis. Now I exclusively walk barefoot or in vibrams and do daily foam rolling/massage stick and that's seemingly getting rid of my problems!
Glad you're finding relief! Do you run in minimal shoes as well?
@@lekcindr Thanks! Before the PF I ran in vibram 5 fingers exclusively for 2 years. Afterwards, I bought some Altras and now I run half vibrams half altras. So only zero drop/minimalist.
I had PF for many year. Nothing worked to fix my pain. I ended up having Topaz surgery. Then asythm therapy post OP for 4 months. Both worked great!
Ran through my PF for 3-4 months and then it ruptured during a half marathon. Good news is it relieved the PF pain but orthopedic prescribed 6 weeks no running to let it heal. I’ve been motivated by your cross training journey.
Seth. Truly try this. Test hamstring stretch briefly, then spend a few minutes really stretching your quads and hip flexors and I bet your hamstrings will be looser when you re-test. It’s a great one....
well done on all vids and constant enthusiasm!!
James, UK.
James, this is huge help, will try for sure. Thanks for the reminder, I need to go stretch.
Thank you so much for this. I've been battling PF for the past 3 months. It went away for a few weeks, but it came back this past weekend. Thanks for the tips and i'll follow your advise for my PF.
I agree with your conclusion :) But it's not just mobility in your posterior chain. Strength training the posterior chain is just as important. And it's so beneficial for your running, too. Deadlifts, squats, good mornings, calf raises etc.
I've had it and have managed to keep it away for a few years, and I'm 99% sure its because i have tight calves... I've learned about the kinetic chain.. soo i do lots of stretching!!! emphasizing calf stretches
STRETCH STRETCH STRETCH
I have it, and ran through the pain since last October! I really wish I hadn't, because it became so painful, I could barely walk, and I walk even more than I run. You never appreciate just how much being able to simply WALK means until you get PF. I think mine originated with the way I was running. I was leaning way forward and stressing out my lower back. I run in a very hilly city, so every time I went up and down the hills, I was crunching up my lumbar discs and herniated 2 of them. I eventually started to feel some sciatica in my left leg, but it would come and go, so I ignored it (like an idiot). By last October, the feet started to hurt. I definitely get what you mean about being able to run through the pain. The problem was the AFTERMATH of that. I'm in recovery now and am almost back to normal, but still - even after I've stretched and stretched (at least a half hour before each run for a few months now), and I'm only running for an hour at a time at this stage, I can come home and be aching all day afterward. It improves the next day, but still....the lingering is real.
I live in Japan, so they make you go to a sports medicine clinic for this sort of thing. Got X-ray and MRI to confirm PF and a heel spur (oh joy), and they found the damage in my lumbar spine, too. I was immediately sent to physical therapy to help my back, and had shockwave therapy suggested to me for the PF. Since the price was reasonable (it's not covered by insurance here), I thought trying it at that point was better than not, since the pain every day was just excruciating. The shockwave therapy was some sort of miracle. It eased the pain in both feet immediately, and after 6 treatments (one treatment on one foot, once a week), my feet are so much better!
I got new shoes, too, back in January - they are New Balance 1080s. I'd previously been running in Boston 9s, which were well past replacement age by the time my feet started hurting, but I didn't like the 10s, so skipped them and hadn't decided which shoe I should switch to yet. The 1080s are great for cushioning, but the heel support is a bit lacking for me. I always feel like my heels might slip out of them! They've come to fit a bit better through the months, though, thankfully, but I hope to replace them by around the time the weather starts to cool down, and hopefully my mileage ramps up!
Plantar Fasciitis is NOT to be messed with. The quicker it's treated, the better - I'm sure you'd agree!
Forgot to mention the ortho guy gave a great explanation. He said plantar one of the strongest parts in the body. He said think of uncooked spaghetti. You can't pull it apart front to back but you can twist to break in half. That is what happens to plantar with micro tears and inflamming when people have the wrong shoe. Some shoes neutral, some people foot leans out, others lean in. So need right kind of shoe for foot and then right orthodic to support inside the shoe for the shape of foot. That keeps foot stable and helps to eliminate twisting on plantar and keeps high arch feet from plantar being stretched out when running.
Orthodic support is just conforming to weak muscles and tight joints / tendons, instead of fixing the issue
Thank you Seth you are the best !!!
I had PF and it was going on and off for a long time and then I got shin splints which was very bad so I had to stop running for a while and the PF just disappeared over time
PF is the worst! It took me out from all running for 3 months in 2018. The night boot finally got me back in business. If I feel any twinge in my heel, I go right back to the night boot that keeps the tendon stretched. Also, I am much more careful to werar flat shoes during the day. This gal now only wears heels for special occastions.
So smart Catherine!! Thanks for the comment.
Glad to hear it sounds like you now have a pretty finely tuned handle on it. I'm just dealing with this now and was wondering which specific style/model boot worked for you.
Just a tip if you want a similar stretch to that machine at home you can stretch your hamstring out in a doorway. Lay on your back and put one leg vertically up the doorway, repeat for other leg.
Thanks a lot for advices. Thank you.
PF was without a doubt the worst/most painful injury I’ve had. Literally took months to heal. Seth, looks like you dusted off those Vomero 14’s and brought them out of hibernation. I wonder what changes if any Nike will do on the 15’s? And I haven’t heard any release date yet. Great video today!
Stretching, sauna, avoid road running where possible, also strengthening exercises to strengthen the arch, balance work and I found altras helped a lot.
Dealing with it now for three months. Scary as hell. I scrape the bottom of my foot aggressively with a wrench. It's scary as hell that it will longer forever. I keep running. New physio told me to try orthodics which I bought today. Speedwork is what did it for me. Aggressive pacing on a treadmill.
have hope, it can last a long time but it will go away, keep active.
Thanks,@@marysalmon2367
Rolling a tennis ball under your foot when you are seating is a good massage after a long run or a long day standing/walking.
Your video is very helpful.
I just realized that before I had PF, I wasn't able to touch my toes, I didn't know that it's connected to it until after watching your video. Similar to my knee injury that I have to roll the side of mu IT band not the area on the knee that is hurting. I had PF injury since 2017 after running 12km under the rain. I still have a little bit of it on the heal. But I can now wear neutral shoes without arch support in sole.
Thanks for your message. God bless
I can touch my toes!! Lol awesome ending
I try to tell everyone Hot Yoga helps a ton . I try to go once a week and work it into my training routine.
Do you also have PF ?
@@dieu1090 plantar fasciitis??? Get a
lacrosse ball.
I had a stress reaction and then got plantar fasciitis because of the lack support in the boot I was in to heal the stress reaction! I was so mad bc the PF was way worse than the stress reaction. This was 6 months ago and I am still struggling with the PF. For anyone that has to walk in a boot, put a arch support insole in the boot!
Those beacon are the only ones that I can use with my Achilles issues
I had PF a few years ago. First steps out bed in the morning were a killer. Took close to a year to be completely gone. No fun.
SJD - Can you please do a video on Achilles tendonitis?
I agree. Stretching is key! I also am a PF victim and manage to deal with it by massaging my arch and stretching everyday. One thing, though, you need to keep your knees on the ground when reaching for your toes. Just saying. I'm super inflexible, myself!
Pro 2 PF inserts worked for me..available on amazon..not expensive
I would hang my foot off a curb or step for a few min anytime I had the chance. It would stretch all the ligaments in my foot all the way through my calf. This reminds me I need to be better at stretching...
Unfortunately my PF came back last week after I took a week off after track season. I had gone 7 months PF free until last week. My pain is towards the arch area. But today was my first pain free run! Gotta keep stretching though!
Had PF in my right foot in 2018 and the only thing that helped it was the cortisone injection. Now I have it in my left foot and have noticed that by stretching my hamstrings the pain is still there but I’m able to run more. Will focus on stretching the wider group of muscles!
PF insoles. The ones with the hard solid arch. They cured me.
Have it in my left heel...gutted.
Oh so sorry. Keep at it.
yup, been dealing with pf since august. pretty much just grittted my teeth and hoped for the best but now after tons of research and pain ive found out that it is a tight right side that contributes to it so proper stretching and strengthening for the last two weeks has me finally without pain. Giving it another week before I attempt a run.
When you said tight right side, how did you stretch the right side? Were you able to fix your pf eventually?
@@agungputra3188 loaded eccentric heel drops twice a day and icing seemed to help the most. It took a full 9 months from onset of symptoms until no pain.
No PF, but I too am very stiff. Looking at adding some yoga to my routine.
Running constantly on hard ground and not correctly stretching has caused my FP. It hurts it’s painful and it stops me from running. I’ve learnt to be more patient with myself. I am resting for two weeks. Going to the gym and doing circuit training and express spinning classes to build on my core.
Thanks for info on massaging heel!
QD: Dealing with PF now, but thankfully loosens up so it rarely hurts during my run. I’m 50 and the PF at the heel is calcified per Dr (no longer as soft as it should be). There is some hope, but 6-9 months will be quick recovery at this point. Stretch, stretch, and stretch some more is my prescription.
I feel like I’m so early I need to comment something
On a side note im suffering with this terrible injury , like you ive done so much research and it worth pointing out as you get older your foot arch tends to collapse which causes a lot of the problem , ive now gone from wearing cushioned shoes to over pronating support shoes and these tend to help with that arch support
I’m not a runner and unfortunately developed it wearing terrible nikes and on my feet all day at work. The only thing that has helped is ice, stretching my calfs and toes, and the New Balance 1080 v10s. Those shoes were a game changer for me.
Stretching is the key for PF. I had it for about a year and it sucks big time.
There is lift you can put on the unbolted shoe. It's called Even up and some doctors know about it
What helped me recover from my PF was staying away from eating beans, sodas, powdered ice tea and junk foods. I also wear stability shoes with high arch in sole with a gel in it. Remember having a proper diet, also helps you with your recovery from PF.
Can you tell me the shoes brand is ?
@@medoessam1522 I think the one he's using here is New Balance.
@@epexusJeffryDalisay no I'm talking about you wich one helped you with PF
PF time, medication, stretching and 11 months of frustration. That was many years ago, not a twinge since. My only chronic issue is sciatica which when it flares up makes my leg give out! Very odd sensation in the middle of a run. Yoga keeps that and a host of other aches and pains at bay. It "greases the wheels"
Currently struggling with PF in my left foot! Trying to incorporate lots of stretching and rolling into my daily routine.
This was great!
I currently have and in the trail end of Plantar Fasciitis injury in my right foot and I had PF injury on my Left foot back in the fall of 2013 😬😬😬😬😬😬😬😬😬😬
Thanks for doing this video (I subscribed a while ago). I've had PF now for the past 5 months. I got this from fast downhill runs on steep concrete mountain road - too much hard pounding on the heels turned out to be bad for me. I tried resting for 6 weeks to see if it would go away, but it hasn't, so now I'm slowly getting back into running - just slow runs to maintain fitness.
What worked for me is taking a black roll ball and rolling with approx 20 kg 3 times a day for 2 minutes the arch. I do this each morning for prophylaxe...
Thanks. A lacrosse massage ball works great too. I use this right after running or whenever it hurts (like after sitting for a while / getting out of bed). I'll try to use it more throughout the day.
Very helpful, I wish you make a video of runners knee
Strength training of butt an hip solved it for me
«I can touch my toes!!» Oh, do I relate 🤣
I have pf and all I have been doing is stretching and its slowly getting better.
I’m suffering from PF and anterior and posterior shin splints. I’m aqua jogging, and trying to get rid of the aches and pain that is connected to shin splints. I’m also trying to be more flexible in the process.
PF and chain dysfunction last longer, and if you don’t do your research it’ll get worse.
Seth, great vlog, I never had it, so I guess I'm pretty lucky. That's great your flexibility has improved. It will really help you in the long run. Yeah I seen you go through planter, Not good! Yeah we don't have that stretching machine at our gym. Too bad it seems like a really works well. But there is a lot of ballistic and Mobility exercises you can do without it.
I have never had plantar fasciitis, I've never had chronic knee pain, I've never had any of that stuff. My coach from when I was a kid drilled into our little heads: Stretch before you run! We used to stretch for a freaking hour before our 50 minute runs. Here I am now 45, not following my coaches advice so closely anymore and now I merely have tight calves sometimes after a run.
Hi Seth. How is your plantar fasciitis present day? I suffered an inflammation of my plantar fascia in my right heel and had to have two cortisone shots which were ultrasound guided. I have rehabbed with physical therapy and use mobility balls daily in order to work the tunnels from aching. I hope your family and your pf is well. Keep up the running.
A year later, after giving up on all treatments, i started shockwave therapy (radial) 2 weeks ago and finally PF is calming down by 75% after two sessions, 3 more to go. Session is painful especially when I do it the day after my long runs. Still running 50-60 miles a week with workouts 2-3 times.
So crazy... I've been running in trails for the last month 30-40miles per week and thought it would be a good idea to test my 5k time on the road after not really running on the road at all for a while. Aaaaaaand I think I just got my first bout of PF... its a pain right between my heel and the arch and its been there for 2 days already. GREAT 🙄 ... Anyways, this video is super helpful, I was massaging it with a percussion massager but I'll be focusing more on stretching 👍
QD: Heel drops, baby! Down on one leg, up on two. 3 x 15 per leg a couple of times a day works wonders!
We're only running for short period compared to just being around the house or at work. I bought Birkenstock's and I wear them every time I leave the home and as house shoes. They almost instantly relieve the pain unless I'm standing too long. I found stretching my calves did help relieve the pain, but I'm going to try and get a night splint because mornings suck. However, Birki's when I get out of bed make it easier to get to the bathroom. I 100% agree with the chain. I'm suffering from FAI in both hips, but worse on my right and it's caused a nasty little case of PF on my right foot. I'm working on hip flexor strength and stretch stretch stretch. 2 wk off trail running :'-( but it's worth it if I can get these issues under control.
I had it. It really is one of the worst overuse injuries you can get. Nothing helped mine. I ended up taking 8 months off and even that didn’t help. I opted for surgery and was back running in 3 weeks.
I had the same thing. I bought inserts and new shoes. The pain lessened to the point where when my foot warms up it's gone. But, yah. I never stretch and I'm 64. I run 6 miles a day. I live in Westminster by the way neighbor. LOL.
“I can touch my toes!“ 😂
My PF in both feet no less was due to heal spurs...ugh. so painful
Yes I have PF I roll before I get out of bed and ice after I run. Run on
I had plantar fascitis and basically fixed it by using insoles.
Hey Seth! Do you think the shoes have any influence regarding PF? Do you think any shoe characteristic (Eg. High-low drop, high-low stack, soft-hard cushioning, etc.)
can help or harm you?
Seek beauty, work hard, STRETCH, and love each other!
Should I get It checked out by a doctor? It’s extremely painful but I’m not sure it’s PF
Help, dealing with this now
QOD: I'm not sure what i have but i do feel tightness on my heels even when i'm walking now. Going into the video, i realised i did the mistake of massaging the heels >< Thank you for making this video
I had PF and my suggestion is to Introduce 3 x 15 -20 minute Ashtanga yoga sessions in per week. Google/UA-cam ‘Ashtanga Nurse’
Makes stretching you glutes, hamstrings, calf’s and feet more interesting.
Whats the machine called?
3:25 I have those GoPro Games socks too!
Currently struggling with PF in my left foot. But there is no pain when I run. Stretching every day now.
In 2013 I was out for the whole year. Right now its knocking at the door and very nervous about it coming back
Unfortunately this was my first injury after 4 months of running I didn't know anything about running injury now I know how important it is for all of us how look after our food. Just be careful guys I know what I said.
The Vomeros are back?
❣Thank you for video!25+yrs Cross-Country and I train High Intensity Workouts. Do you reccomend taping while healing?Never experienced pain in heel just hoping ellivate pain. Thanks in advance!*I stretch and seeking natural treatments.
My pain is onTOP of my foot where the laces cross over. Hurts soooo bad whyyyy
I had PF but it must have been a mild case bc I tend to think that tibial stress reaction is worse. Anyway I got over my PF by stretching and rolling arch on a frozen water bottle and tennis ball.
As I have gotten back to regular running, I developed some PF, especially if the shoe has any give/gap during the stride cycle. I have to constantly adjust my shoes, too tight and my feet are asleep, a bit loose and PF flares up badly. Seems to go away after the warm up...
My foot hurt so bad I couldn't lift it off the floor