​My return after Plantar Fasciitis

I consider myself a Stroller Warriors® success story— I joined Stroller Warriors as a “newbie” to the sport of running. The combination of the introduction to a new sport and the thrill of being a part of the Stroller Warriors community, I found myself swiftly registering for a marathon.  Nine-months after my first ever run, I had my first marathon under my belt! I felt incredible having achieved a major athletic endeavor!  However, my novice running knowledge got the best of me— I had trained and completed the marathon with poor fitting shoes and ran myself into a big problem with plantar fasciitis (PF). 
 
Shortly after the pain began, I had my Tricare referrals for both a podiatrist and a physical therapist. At once, the podiatrist recommended I start wearing indoor shoes while at home— specifically Crocs Rx. I quickly bought a pair and have been wearing this type and brand ever since. The physical therapist recommended rolling my foot with a frozen water bottle and practice toe yoga with a towel. I did these physical therapy exercises religiously; however, my plantar fasciitis did not improve.
 
I knew from working with both a podiatrist and physical therapist that the root cause of PF is a tight calf muscle that then pulls on the muscles underneath your feet. The body senses this and tries to help by building up the heel bone more, but those calcifications can create bone spurs that add to the problem.

Frustrated that the expert advice was not working, I decided to look for answers for myself and took to the internet— researching and keeping notes on useful advice and homecare to heal plantar fasciitis.  My search also included the SW pages for insight and feedback. 

My search on a Stroller Warrior page, I believe it was SW Yuma, revealed a post from a Warrior who swore by the following stretch.  At once I began doing the stretch, and although painful at first, I felt instant relief. Thus far, I have found this specific stretch to be the most effective to release my calf muscles:

https://mobilitymastery.com/learn-the-one-stretch-that-relieves-plantar-fasciitis-shin-splints-achilles-pain-heel-pain-and-compartment-syndrome/

Additionally, I found a blog post from an individual that had PF in his left foot. My PF was present in both feet, but worse in my left foot. This person found relief through regular use of a foot log, which I eventually splurged and bought— stretching my heels and arches when I had free time (I would stand behind the couch and use the foot log on my feet while I watched television).
 
My friend and fellow Stroller Warrior, Alison Lam, MD, has some wise words and resources for those who suffer from PF: "Classically, plantar fasciitis (PF) presents as heel pain and can be noted as painful with first steps after waking up and at the end of the day.  Typically, PF is treated with NSAIDs, inserts, and stretching (see links below). In addition to the measures mentioned above, some people will use a golf ball to roll the bottom of his or her feet to help release the fascia.”
https://www.aafp.org/afp/2019/0615/afp20190615p744.pdf https://www.orthobullets.com/foot.../7025/plantar-fasciitis https://orthoinfo.aaos.org/glo.../pdfs/planter-fasciitis.pdf
     
My problem with PF eventually subsided with a persistent stretch routine using the stretches mentioned above, use of the foot log, and wearing indoor shoes.  These stretches continue to be a part of my daily exercise regime to minimize the chances of PF becoming a regular occurrence.  I have shared my experience and knowledge with several Stroller Warriors and they, too, have been able to find relief from PF.  I don’t know about you, but for me, when there is more than one person who says, ‘this is the way!’, I am even more likely to give it a go myself.
 
We hope this information helps you to get back to running and living pain free in no time!
 
Happy Running! Kelly and Alison