ASK FLASH: Sore feet and … the dreaded Plantar Fascitis
Posted March 28th, 2007 at 6:05 PM by Joshua Flash Gordon
Section: Running & Training, Injury & Rehab, Columns, Health & Fitness, Injury & Rehab, Ask Flash
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Feet, feet, and more feet. Pay attention to your feet my fellow runners.
Q. During my longer runs 1:30+ my feet hurt. It is not plantar related, but more of a dull sore pain all over the bottom of the foot when I strike. My shoes are broken in but not old enough to be broken down. What is this and is there anything I can do to alleviate the pain before, during or after my runs?
~Sore Feet from Philadelphia, PA
A. Do NOT neglect your feet. Feet require attention and can’t just be stuffed in a shoe and ignored. My best guess is that you need to strengthen your feet. Do you walk barefoot a lot? Have you tried exercises where you grab a towel with your toes, etc.? Do you stretch your feet? (see Yoga Toes)
I have worked really hard this winter to get my feet and core strong to lessen the effects of pounding. Thus far, it has made a huge difference. Core strength, foot strength, and stride efficiency can alleviate pounding and minimize foot pain. From my experience, ice baths and Epsom salt are both effective in keeping inflammation and aches to a minimum.
You could probably get some relief from rotating your shoes around and all that jazz but I suspect that you just need to work on strengthening those wine makers. You may also want to check out the Foot Wheel.
For some good foot strengthening exercises: http://www.shapefit.com/ankle-exercises.html
Q. What do you recommend for plantar fasciitis? My feet hurt soooooo bad - especially in the morning!
~ Archie from Memphis, TN
A. First of all, I am really sorry to hear about the injury. For those of you who are not familiar with the injury, WebMD has a great explanation about the basics.
My first recommendation is to get yourself a good podiatrist, or even better, a physical therapist ASAP. Do NOT get a PT geared toward the sedentary lifestyle. You are a runner and you need a PT who will not simply tell you to quit running.
I now have a great physical therapist (Peter Stone in Boston) and I would sooner kill him then allow him to move away. In fact, I think I may have fallen into a cult of runners who worship at the alter of Sir Peter Stone. Got to believe in something…
Anyway, I have battled this injury a number of times and it can be a lingering-type affliction. Still, it is not all gloom and doom. Orthotics and heel lifts can be a short-term remedy but be careful not to become dependent on them. While orthotics are a valuable tool for some runners, there are way too many of us who are over-casting our feet and causing further atrophy that leads to the need for additional structure (orthotics, bulky shoes, etc.).
I have found the night splint to be an effective tool for helping the fascae to heal while while sleeping. Some people really like the Strassburg Sock.
However, my brother, the ‘Original Flash’, is not a fan of the sock. I have been a boot guy myself. I would stay away from cortisone shots and things of that nature.
Cold compresses, stretching and taping your feet can be an effective interim step. The best tool I have found for more permanent relief is Yoga Toes. They are unbelievably effective at stretching and strengthening your feet.
Be patient, it takes time to strengthen your feet and fix the strength deficiencies that are likely at the root of your problems. Be aware of how quickly you add mileage, stay on flat and giving surfaces for now, and listen to your body. See your PT for a specific plan but be a questioning patient armed with some information. Good luck!
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Joshua ‘Flash’ Gordon is a runner who is never shy to give his opinion. Flash has been running competitively since 1989 and can be found training hard on the roads and trails of Boston. Flash continues to compete in distances from 5k to the Marathon as part of the Boston Athletic Association (BAA).
Sometimes Flash runs fast. Sometimes Flash runs slow. But neither rain nor snow nor heat nor gloom of night can keep Flash from the swift completion of his training regimen.
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Tags: advice, Ask Flash, feet, foot wheel, Joshua Flash Gordon, night splint, orthotics, physical therapist, physical therapy, plantar fascia, plantar fasciitis, sore feet, Strassburg Sock, taping, yoga toes
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