Between recovering from my not-quite-a-race last weekend, resting up for our century ride, and focusing on my plantar fasciitis treatment, this week was relatively quiet on the workout front. While I had a break from business travel, work still kept me busy with 12 hour days Tuesday, Wednesday and Thursday–but I made it home just in time for the season premiere of Grey’s Anatomy! #priorities.
Plantar Fasciitis Treatment
This is probably the third time I’ve dealt with plantar fasciitis.
The first time, I could barely walk by the time I made a podiatrist appointment. He prescribed rolling my feet on a frozen water bottle, rest from running, more supportive shoes (running shoes and everyday day shoes, and various foot and calf exercises/stretches.
The second time, I was a few weeks out from the Army Ten Miler, and sought treatment as soon as I felt that tell-tale pain in my arches. This time, I saw a chiropractor who treated me with Graston therapy, which was painful but effective. I was able to keep running and didn’t have to miss my race.
This time, the pain came on more gradually, leading me to ignore it for longer than I should. It became undeniable when I was in Colorado. Although it didn’t bother me during my hike with my daughter, it certainly flared up later. The chiropractor I had seen before moved out of the area, so I made an appointment with a different chiropractor who supports other women in my Moms Run This Town group. He told me that he does do Graston, but has found other techniques to be more effective, including cupping and dry needling.
My plantar fasciitis treatment sessions typically include:
- calf massage
- cupping on my feet
- ultrasound on my feet/ankles
- electro stimulation on my calves
I had never experienced cupping before, but since it is non-invasive and doesn’t hurt, I was willing to give it a try. (It works by crating a strong vacuum at specific sites that is said to increase blood flow.)
The electro stimulation is supposed to fatigue my calf muscles and help them relax–they are ridiculously tight mo matter how much stretching, rolling and massage I do. It’s quite a weird sensation as the electrical pulses make my muscles contract and release!
He also also has me doing ankle mobility exercises, walking the length of a room forwards and backwards six different ways: on my toes, on my heels, pigeon-toed, duck-footed, on the outer edge of my feet, and on the inner edge of my feet (which I can barely do).
Doing my ankle mobility exercises after CycleBar
After a few sessions, my PF is definitely getting better. I decided to increase my odds of a full recovery by skipping OTF and not running at all this week. I’d rather be able to run the Army Ten Miler than squeeze in a few miles before work, although I do hope to feel good enough to run in Milwaukee next week.
Monday/Wednesday/Friday: Quick Strength For Runners
(^ ^ ^ ^ ^ Amazon affiliate link — check it out! ^ ^ ^ ^ ^)
Tuesday/Thursday: Indoor cycling at CycleBar
(12.5 miles in Aimee’s class, 14 miles in Francine’s class)
Saturday: 60 min Hot Power Fusion class at Core Power Yoga
Hey, look! New Athleta yoga tights!
Sunday: ??? mile bike ride (full recap to follow)
Please stop by next Saturday for the
October Ultimate Coffee Date Link Up!
Have tried any alternative treatments for running injuries?
Have you dealt with plantar fasciitis?