I have been doing triathlons (all distances) throughout the last 6 years, injury-free (apart from MCL tears that were just bad luck).
Then this summer, I got plantar fasciitis.
So, I'm asking myself - what could be the cause(s) and what can I do to treat it?
There is the whole range of advices and experiences out there, both online and amongst physical therapists (and people suffering from PF).
For me, after a break from running between january-march this year (due to a MCL-I sprain) I focused on speed runs and interval training, while at the same time starting heavy weight training (5x5 program), and preparing for a halfironman in july.
I also hiked/trained with a backpack between 20-25lbs in the woods (wearing running shoes).
I had to drop the halfironman due to poor mental health (mental overload).
And I recognized I had to reduce my training accordingly.
I focused more on unstructured activities like hiking and running up my favorite mountain top.
I got on a group hiking trip/pilegrimage in august, with a backpack around 20lbs, doing appr 10miles a day in rough mountain terrain.
My boots were well used, but I forgot to use my soft innsoles, so my feet started to hurt.
They didn't stop hurting during those five days.
Well back home, esp.my right heel hurt, but I'm kind of use to an aching body, so I just took it easy, no running.
Soft shoes - no more boots!
Hiking in running shoes with a super light backpack.
But on the last mountain trip I almost didn't make it down the mountain due to the sharp pain in my right foot.
To compensate, I put most of my bodyweight on my left foot/knee more, resulting in pain in my left lateral meniscus.
I got home in the end by walking backwards through the woods.
That's when I called a friend who is a physical therapist (after I got so many results by googling "heel pain" which I thought sounded innocent).
PF confirmed at my GP, and by ultrasound.
---> so, what now?
There are probably thousands of advices out there, millions of people (literally, yes) are suffering from plantar fasciitis, and some of them blog about it.
It's not always encouraging reading.
And I kind of miss the "scientific" approach of it.
I mean, the plantar fascia is more like a ligament, joining bones in the foot together to form the foot arch and support it.
There is almost no flexibility in the fascia, and there shouldn't be, so why would I try to stretch it, why are there so many recommendations about stretching the fascia?
There has been good results from stretching the fascia compared to stretching the achilles tendon (sorry I forgot what article that was), but there was no controll group, so who knows what the cause of improvement was?
The stretching, or the enhanced blood flow to the fascia caused by stretching and handling the foot, thus helping tissue healing?
Anyway, I stumbled upon an article published this fall (2014) about weight training in the treatment of PF.
While there is no clear evidence (I guess there never will be anyway, for PF is way too complicated and individual to make sense out of structured studies) there was at least a positive outcome at some point of the course.
I like the approach of strengthening, I can hardly understand how a structure in the body should heal merely by stretching, without strengthening or any other treatment enhancing his function.
This is just a rather long note, mostly written to remind myself of the topic, and that I want to do more reseach on the topic.
And, implement some strengthening routines so my feet get stronger, my calves get stronger, and my fascia thus maybe get more support from the surrounded muscles so it can heel properly without being overloaded every time my feet hit the ground.
If you're really interested and want to do some further reading on the topic, I can strongly recommend Chad's Physical Therapy Blog:
Screenshot from Chad's Physical Therapy Blog. Worth a visit!
So much for now.
Have a great weekend and get well soon, you PF sufferers out there!
