We're Military Spouses. We're Runners. We're Stroller Warriors.
  Stroller Warriors Running Club
  • Home
  • About Us
    • How it all began
    • How it all continues
    • Who we are
    • What we do
    • SW Testimonials
  • Chapters
    • How to join
    • Starting a Chapter
    • Coordinating an Existing Chapter
    • Coordinator lineage
  • Blog
    • Meet the Authors
  • Miles
    • Program History
    • RTW Chapter Videos
    • 2023 Wall of Fame
    • 2022 Wall of Fame
    • 2021 Wall of Fame
    • 2020 Wall of Fame
    • 2019 Wall of Fame
    • 2018 Wall of Fame
    • 2017 Wall of Fame
    • 2016 Wall of Fame
    • 2015 Wall of Fame
    • 2014 Wall of Fame
  • News
    • Videos
    • Awards
    • Photos
  • Gear
  • FAQ
  • Contact Us

​My return after Plantar Fasciitis

1/20/2022

0 Comments

 
Picture
Picture

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

0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Meet the Authors

    Categories

    All
    Community Outreach
    DIY
    Duty Stations
    Founding Stories
    Gifts For Runners
    Inspiration
    Member Spotlight
    Races
    Running Tips
    Running With Your Dog
    Shoes
    Strength Training/Cross Training
    Stroller Warriors By The Numbers
    Trail Running
    Treadmill Running

    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    October 2020
    September 2020
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    August 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015

    RSS Feed

    Miles>>
Proudly created by Stroller Warriors®, a Registered Trademark