From Jake K on Thu, Jan 16, 2014 at 15:53:34 from 159.212.71.17
I saw your comment about PF. I had a little flare-up around Christmas. The first couple days I just iced it, and that did nothing. Then Andrea came back from Tennessee and got to work. The keys have been isolating what muscles are weak and strengthening them. For example, the posterior tibialis. We started doing a few very simple exercises every night on the weak areas... I could notice gradual improvement for about a week, and then it was back to normal after about 2 weeks. I'm still doing the exercises daily, and actually ramping them up, to make sure it doesn't come back in the future.
I don't know the root cause of what is causing your PF, but in addition to the typically recommended rest/ice treatment, I'd be pro-active and work on enhacing the strength and felxibility of your feet.
From Lily on Thu, Jan 16, 2014 at 16:13:23 from 67.199.178.95
That is where I am weak, Jake. And thank you for all the recommendations. I asked Kelli Stephenson on her FB page the other day and a bunch of other runners chimed in. I got some really good advice and feedback.
What exercises did you guys do exactly?
I stopped running as of Monday, and started wearing my good running shoes all day long and the pain has already gone away amazingly. But I am sure that doesn't mean it is gone so I need to get to work every day doing PT on myself.
From Jake K on Thu, Jan 16, 2014 at 16:31:54 from 199.190.170.28
We've been using Jay Dicharry's book Anatomy for Runners as a guide.
Toe lifts (isolations)
Arch Bridges
Ankle inversion against resistance using a rubber theraband
Those are some... I don't know the actualy names of most of this stuff. I just do what I'm told :-)
Shoes with good arch support are important. Never walk around barefoot. Keep calves / achilles loose. Everything is connected.
From Lily on Thu, Jan 16, 2014 at 16:43:50 from 67.199.178.95
Thank you!
From allie on Thu, Jan 30, 2014 at 22:12:17 from 174.27.255.112
miss you, lily. i hope the PF has settled down.
From Tara on Fri, Jan 31, 2014 at 13:54:30 from 75.169.143.62
Hope you are seeing some improvements. I can't get on the elliptical anymore without thinking about you.
From JulieC on Fri, Jan 31, 2014 at 14:34:25 from 63.224.117.7
hang in there Lily...one thing for sure I would do is WARM up before running 7:30 pace :D. resist trying to get on TM and hit paces you have done in the past ease into it. It doesn't mean you don't have the faster pace in you, it means you are being smart! : D. Kenyans start out at a 10 minute mile (still remember Michelle's story of her adventures in africa she was like HUH?? what is this 10 minute pace all about? then mile three??? 520 pace. :D). Sometimes it is hard to resist with other fast TMs. But I learned my lesson so I run my own TM paces not what others are running.
From Lily on Tue, Feb 04, 2014 at 22:13:02 from 67.199.178.95
Hi guys! I haven't been running at all. I feel lot's of improvement and have been wearing good supporting shoes everywhere. But I can tell the PF is still there. When will this end?!?! Julie: didn't you have PF last year? Ack, help!
From Lily on Tue, Feb 11, 2014 at 16:19:24 from 67.199.178.95
Hi Jake, Hi Allie, Hi Tara, Hi Julie! Guess what?!?!?! My Plantar is GONE!!!! Wahooooo! However, I remain mentally intimidated and slightly jaded, waaay to scared to try and run yet. But for reals, it is gone. No running for 3 weeks. Rolling on plastic water bottle-iced, deep massages from my husband on the heel and the achilles, big toes being stretched back anytime I sit or lay down, stretching from my husband, and wearing good shoes all day long everyday made it go away! Yay!
From JulieC on Tue, Feb 11, 2014 at 18:43:52 from 63.224.113.171
That is good news now just start slow and short..do not think u have to start where u left off to feel good about yourself in running u wil come out stronger and faster playing it smart like u have been doing.
From allie on Tue, Feb 11, 2014 at 22:28:29 from 65.130.189.75
happy to hear that. good job being patient with it and giving it time to heal.
smileyz. plastic dogs are hip in SLC right now. FYI.
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