A few years ago when I got back into running, just as I was upping my mileage, I was plagued with the dreaded plantar fasciitis. I had to take 3 months off and it seriously has been rough getting back into it every since. However, if I have learned anything in this process, it is that prevention is key. Below are practices I use consistently to prevent this monster from annoying me every day.
Good Shoes: over time the cushion in your shoes wears out and your arches lose their support. You should replace your shoes every 500 miles. That’s annoying and I don’t keep track of that, but I get new shoes about twice a year. I have rocked the ASICS Nimbus for years. This year’s model is especially awesome!
Pre and post-run stretch: So the need for the pre-run stretch has been debunked and a post-workout stretch has become much more emphasized. However, I have noticed that if I don’t stretch before my run, I am running my way to a world of hurt. I make sure I stretch out the fascia itself, my calves, and my hamstrings really well before each run. I’ll be doing a post on my specific stretches soon.
Strengthen the fascia: This is really weird to me and it is probably the one thing I am the worst about doing, but here is what it entails. Set a washcloth on the floor. Using your toes, scrunch up the washcloth, and then unfold it. Do this for 5 minutes once a day.
Ice, Ice Baby: After your run, to decrease the inflammation, I like to fill a pixie cup with water and freeze it and then ice the bottom of my feet and my calves. You can also fill a plastic water bottle and stand on it with one foot and roll it back and forth. Then switch and do the other foot. I do this for about 5 minutes.
Hope these tips help! If you have any additional ones, I’d love to hear your comments!
Happy Hump Day!
XOXO – Emmy Lou Lou