The Big Gremlin of Running
It was a beautiful Saturday morning you could not ask for a better time to go for a run. The plan was to run 10 miles preparing for my upcoming 15K. I had just set a personal record for my 10K and less than a mile later it happened…
I heard a small pop in my heel and my running stopped at 7.11 miles. I tried to keep going but it was a no-go. The “pop” could not have happened at a worse time because I was at the farthest distance from my car possible. I started my long 2 mile limp back to my car. I stopped at every bench I could find, but I made it. It seemed pretty clear that I had Plantar Fasciitis, which is an inflammation of a thick band of tissue that connects the heel bone to the toes.
Sadly, that was over 20 days ago and it still hurts. I was so looking forward to crushing the 15K and being in the best shape of my life. What do you do when the wheels come of your plan?
You overcome!
The first two days after the injury I could not walk even 5,000 steps per day. Slowly as the week went on I got up to 10,000 steps. The second week I walked over 10,00 steps every day. However, I still could not run so I looked for other ways to workout. I went to our gym and worked out with free weights, mostly for my arms and abs, I also started swimming which is my go-to when I cannot run.
About 16 days in I tried running again. The first mile was at a great pace and much faster than I was running before the injury. Two days later I tried to run 6 miles but only got to 4.
I feel like I am being held together by chewing gum and sticks when I run. I did however discover 4 things I highly recommend you use if you ever get Plantar Fasciitis.
- Long compression socks (mens/womens): These are one of the best things you can use to help reduce pain while you are running if you have Plantar Fasciitis. I tied my long run in short compression socks and they didn’t work nearly as well.
- Frozen Bottle of Water: The best way to reduce swelling and pain is wrap a frozen bottle of water in a wash cloth and roll your foot on it. This might be one of the best things you can do for your recovery.
- Soaking it in a Warm Solution of Epsom Salt: This solution has some amazing healing properties and it is cheap too.
- Kinesiology Tape: It might take one or two tries to learn how to apply the tape correctly. There are YouTube videos that you can watch to help you learn how to apply the tape. This has hands down been the best thing I have discovered. My only regret about the tape is I discovered it 20 days after my injury.
The 15K is very soon and to be honest I am not sure I will be at my best for the race but I have dropped 13 pounds, I have only had one Dr. Pepper (my drug of choice) per week, for over 8 weeks, and I set a PR for 10K so I am very happy no matter the outcome of the race.
What have you discovered that helps you with foot injuries?