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.
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!
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.
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.
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 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: