I've been suffering with Plantar Fasciitis for almost a year now. My wonderful Naval Medical staff (I haven't seen the same doc twice about the issue--their cranked up schedule, not my choice) has done pretty much nothing. Their answer was to stop all activity and to use 800 mg. Motrin three times a day. The Motrin did help the pain, but wasn't fixing the problem.
Last week, I talked to a friend of mine who owns a local physical therapy/sports medicine clinic. He had me come in this week and spent over an hour with me! He looked at everything: stance, gait, flexibility, shoes I'm currently wearing, fitness plan, etc..
So, here's his assessment: My genetics (the way I walk and my feet are built) has given me a funky gait. Can't to anything about that. My flexibility SUCKS! My calves, hamstrings, and quads are very tight. I wouldn't have ever thought they were, but they are and they are causing me to walk funny. My shoes SUCK! My friend suggested three new pairs for me to try. My core strength SUCKS! After a C-Section and giving up on my abs, it's showing in my posture and my gait. Finally, my arches need a chance to rest.
And the plan: Specific stretches designed to target the calves, hamstrings, and quads. Done twice or three times a day. New shoes! WOO-HOO!! Any time I have an excuse to buy new shoes, I'm on board. However, these are expensive tennis shoes. And they are the ONLY shoes I'm to be wearing until my P.F. is healed. SIGH!! As my friend said, "Your flip-flop days are over, girl!" SIGH!!! My friend also created an insert for both my shoes to help with my gait. Then, core strengthening exercises done two or three times a day. (Just wait, I'll have a six pack yet!) And finally, NO RUNNING! I'm also doing a contrast bath (hot, cold, hot, cold) twice a day to relieve the swelling, and I'm only "allowed" to bike or swim. Nothing that causes my arch to push down.
The best news: After only 4 days, I can already feel a major difference. So, I'm on board. I guess I'll just have to see where I'm at running-wise after my P.F. is healed.
Check out my new sneaks: