Graston Treatment For Plantar Fasciitis

I thought my plantar fasciitis was almost gone until a very easy five mile hike brought it back with a vengeance. With my first spring race lurking on the next page of the calendar (March 4th!) I decided to seek professional help again. This time, I am seeing a physical therapist for Graston treatments.

Plantar Fasciitis Treatment
This is the third time I’ve suffered with plantar fasciitis, and Graston treatment really helped me before, so I hope this will do the trick.

Graston Treatment For Plantar Fascittis

In case you haven’t heard of it, the Graston Technique® (yes, it’s trademarked) is an “instrument-assisted soft tissue mobilization” technique. The practitioner uses a specially designed instrument (a specially shaped silver rod) in a massage-type technique to mobilize soft tissue, like scar tissue and myofascial adhesions. The treatment itself can be from uncomfortable to painful, but is worth it (to me at least) if it works. 

I had my first physical therapy appointment on Thursday. After a full assessment, the physical therapist did Graston treatments on my foot and calf–the likely source of the problem. She also prescribed a regimen of stretching and rolling that I am committing to adhering to religiously:

calf stretch: 3 x 30 seconds 
figure 4 stretch: 3 x 30 seconds 
foam rolling (calf): ~2 minutes (spending 30 seconds rolling around tender areas)
lacrosse ball (foot): : ~2 minutes 

The state of Virginia lets patients see a physical therapist for 30 days without a doctor’s referral–just enough time for my last appointment to be the Friday before that March race. Let’s hope I’m well on my way to recovery by then!

Weekly Wrap

At the same time I seeking new treatment for my PF, I’m cautiously ramping up my running again.

Monday: 45 min strength workout at home
I was tired after that 44 mile bike ride on Sunday, so I canceled my OTF class and opted for a full body strength workout at home.

Tuesday: 30 min strength workout at home
I accidentally turned off my alarm instead of hitting snooze, and when I woke up again it was too late to get to my indoor cycling class. I felt bad about doing a second strength workout at home until I saw Wendy’s post on many benefits of strength training.

Wednesday: I leaped out of bed at 4:15 to make it to my 5:00 OTF class.
Even though we switched stations three times, I still got a decent number of splat points, probably because the floor workouts kept my heart rate up with snatches and burpees.

Thursday: 4 mile run and first #runrise of the year! 
I’m still trying to figure out which shoes are best for me right now. For this run I wore my Mizuno Wave Inspires with Berry Superfeet insoles. My foot felt good during the run, but my PF ached later.

Friday: CPY2
The peak pose was transitioning from tripod headstand to side crow. Since I only tried a partial tripod headstand once before, I focused on tripod headstand and convinced myself to lift my knees off my arms for a few seconds.

Saturday:  6 mile run.
I knew it was going to be cold for this run, but I expected temperatures in the 20s at least! I wore some of my warmest gear–including my Physiclo  resistance pants for their extra thickness–and didn’t feel cold as long as I kept my gloves on–no checking my Garmin and no photos en route. 

For this run I wore my Mizuno Wave Riders with Berry Superfeet insoles. My foot felt iffy during the run, and my PF ached a bit later, but maybe not as much as Thursday.

Sunday: CPY2
A rainy Sunday is perfect day for hot yoga–especially with a friend.

Deborah is much better at Warrior III than I am!

For the week ahead, I plan to do a 4 mile run on Thursday, and depending on how that goes I will do a 6 or maybe 8 mile run on Saturday.

 I’m linking up with Holly and Wendy for the Weekly Wrap

I’m also participating in the Cherry Blossom Training Link Up. If I DNS the Reston 10 Miler or treat it as a training run, the Cherry Blossom Ten Mile run will be my first race of the year.

If you are training for Cherry Blossom or another spring race, link up your training post here:

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48 Responses to Graston Treatment For Plantar Fasciitis

  1. Great week of workouts! Glad you are getting your PF sorted out, that sounds horrible!

  2. Darlene says:

    I hope you get rid of your PF. It must be frustrating

  3. Kim W says:

    Good luck with the graston. It’s worked for me every time I’ve had it done. I agree the discomfort/pain is worth it!
    Kim W recently posted…Ultimate Coffee Date: February 2018My Profile

  4. Lesley says:

    My chiro does Graston and she did it on my low calves and heels this week. She founds some pretty good tender spots too.

  5. HoHo Runs says:

    I hope Graston will do the trick. We have to a doc’s referral for physical therapy. It’s very nice you can at least go for a month without it. Nice job on such a cold run too! Thanks for linking!

  6. Wendy says:

    I’m starting to feel a little aching in my plantar fascia. Hoping that’s all it is. Aching. Damn it. Graston scares me.

    Thanks for sharing my post! Have a great week!
    Wendy recently posted…The Running KindMy Profile

  7. Karen says:

    I did not know that about the PT. The PT I saw in the past wouldn’t do anything without a doctor order, so I started seeking others, like the chiropractor and massage therapist…I sure hope you get some relief.
    Your pose is great!

  8. I need to keep up with the foot stretches even when things don’t hurt! Great to see you today

  9. Marcia says:

    So sorry that PF flared up for you again. I’ve had Graston on lots of body parts but, knock wood, no PF. I hope it does the trick for you.

  10. carla says:

    OH NO! Im so sad it flared again—but good you have a plan?
    Still, I can totally entirely imagine how dang frustrating that is.

  11. Chris B. says:

    I’ve had the Graston Treatment for my Achilles Tendonitis. Uncomfortable is definitely an understatement – but it works like nothing else. My problem is also been as a result of hiking, so it makes running a little tricky.

    I do think that Plantar Faciitis is more painful than my Achilles problem. Hang in there and keep doing the exercises!!

  12. Kimberly G says:

    Great job with your workouts this week! I hope that the graston treatment helps your PF. I get graston treatments for my IT band and ankle and it’s very helpful!
    Kimberly G recently posted…Yuengling Shamrock Marathon Training Recap – Week 6My Profile

  13. I have never heard of this method. I will have to tell m mom about that. She always seems to have problems with her feet. Every time I use the HIIT app on my watch, I rarely get past the green zone. Guess I am not working hard enough.
    Lacey@fairytalesandfitness recently posted…Weekly Wrap….Chocolate TourMy Profile

  14. Clarinda says:

    I hope the treatments work well for you this time, so you can run your race on the 4th! How fun to meet up with Deborah for some yoga!
    Clarinda recently posted…Weekly Wrap – Feb 4My Profile

  15. I’m happy to hear that is working for you! I’ve heard PF can be a tricky beast.

  16. Chaitali says:

    Fingers crossed that the PT appointments and the treatment help get rid of the PF for good!
    Chaitali recently posted…Weekly ReviewMy Profile

  17. I am eager to see how your treatment works, because I’ve been suffering from PF for months, to no avail.

  18. I hope the treatments help! That’s super cool that you don’t need a referral for the first month — what is up with needing a referral, anyway?

    Warrior III is hard! How fun to do it with Deborah.
    Judy @ Chocolaterunsjudy recently posted…Be careful what you wish for: 1/29- 2/4 Weekly WrapMy Profile

  19. Laura says:

    PF can be so tough to get rid of! I dealt with a mild version this summer…Graston really helps. This was also a good reminder to stay on top of my calf stretches!

  20. PF is so nasty, and my two experiences with it were short-lived (and mild) in comparison to what I’ve read others experience. Hoping the treatment is a success and has you ready for your race!
    Kimberly Hatting recently posted…Back in the Training ModeMy Profile

  21. Aisa says:

    Wow. I hope that treatment works for you. I’ve had plantar fasciitis several times before and the doctor was no help, even with painful heel injections. If love to hear that this treatment brought real relief. I’ve just been trying to change my shoes regularly to avoid my feet settling into the pain.

  22. I’ve had Graston technique done on my knees…oh man I loved that hurt! My knees have been causing me trouble and I’ve been thinking I may need to look at PT…but I will def need a referral with my insurance, ugh!

    Hopefully PT treats that PF so you can get ready to race!

  23. Laetitia says:

    Great week of workouts… I need to add a little diversity to mine 😉

  24. Sara says:

    Great job with your training! I hope that your PF gets resolved. I’ve never heard of graston for that. That’s really interesting!

  25. Toni says:

    Sorry about your PF, I hear the graston technique is awesome! Grewat job on your training despite the PF>

  26. I hope that the PT continues to be helpful and that you’re able to get rid out your PF pain. Nobody should have to suffer through ongoing pain.
    Kathryn @ Dancing to Running recently posted…Princess Half Marathon Training Log – Week 7My Profile

  27. I’m sorry about PF. I hope you kick it soon!
    I’ve had graston done for ITBS knee pain and it was very effective. Hope it works for you too.
    Smitha @ FauxRunner recently posted…Red Top Rumble Race ReportMy Profile

  28. Angela says:

    Great job this week! Even with a snooze button! So sorry to hear you have plantar fasciitis, my husband suffers from it as well. I can’t imagine it being painful to walk! Hope it heals quickly!

  29. Jenn says:

    I really hope I can do Cherry Blossom next year. It looks like such a great event.

    I’m sorry you are still struggling with the PF. I have been lucky not to have a flare up in a while, but they do take while to eliminate completely.
    Jenn recently posted…weekly wrap: 1.28.17 – 2.3.17My Profile

  30. Teresa says:

    I’d be interested in trying Graston on my hamstring and glute…. they’ve been talking to me for months now. Hope it clears up your PF so you can run the Cherry Blossom pain free!!
    Teresa recently posted…Post Marathon Recovery: Aka Lazy BumMy Profile

  31. Jessica says:

    Oh, I love your warrior 3 photo! Too cute!!

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