getting over myself
ok - had enough of my little 'poor me' party the last couple of days (ok it was just yesterday). foot still hurts today so giving it a rest. will try and golf ball, ice, stretch calves during the day.
(i'm a bit confused though, if its supposed to be inflammation - hence the icing - wouldn't the massage with the golf ball make that worse?)
anyways - i've booked with easy tiger tomorrow, have decided not to run the 10k, hope to get into a physio today (although then i wonder whether a podiatrist would be better??). goal is to be able to run my long run on sunday (possibly an abridged version...). saturday will either spin (checking with physio first) or swim.
i think it was exascerbated by having a probation review at work yesterday... trying not to fixate on the more 'constructive' aspects... :)
posted by Ellie80 @ 8:56 am
9 Comments:
I totally agree with you. I think the advice for fixing Plantar Fasciitis is contrary. They say use orthotics as not using them causes the fascia to stretch, but they also advise stretching the fascia. I've also heard cross friction massage with an anti-inflam gel. Aren't they doing opposite things, massage draws blood into the area causing inflam and the anti-inflam is trying to reduce the existing inflammation.
They reckon ice it but then if you are going to run on it then heat it up first. It's all topsy turvy. And in my case the thing that is fixing it is walking/running barefoot. When they say you should always wear shoes if you have PF. Dumb.
BTW Spinning and elliptical trainer is fine, just make sure you maintain good form.
Poor Ellie. I had early onset of PF once upon a time and cured it with heat pack to make the muscle warm first and then rolled my foot over a golf ball. You can do it with a squash ball if the golf ball hurts too much.
Massage will help but a Pod will determine if the injury is over use or a mechanical problem.
My rule of thumb is that if an injury goes away when warm, you can run. If it hangs around then don't run.
:)
Icing/anti-inflams combined with massage are only contradictory during the first 48 to 72 hours after the initial injury.
During the first 48hr period the plan is not so much to stop blood flow to the area but to stop damage due to internal bleeding and the effect of prostoglandins in the blood - after that massage assists with promoting healing by increasing blood flow to oxygenate the wounded area and carry off yukky biproducts. Or something like that ;-)
Hope it gets more gooder soon :-)
Ellie maby see a physio and pod and sort the prob out. It might be something really simple and easy fixed. Sort it our early before it turns into a chronic problem. Are you still coming to cheer on saturday?
Sounds like you're making a sensible decision to ditch the race (this actually is Ellie who made this post isn't it?)
Can't help with the icing/anti-inflam dilemma I'm afraid. Never been struck down with this before myself. However, being extremely girly I like the idea of the squash ball ;)
I think 2Ps explanation is probably very accurate. He's normally right and I think Tiger will probably confirm this explanation.
Keep me posted on what you want to do on Sunday.
Good decision. There'll be plenty of other striders 10 kms. I was just about to volunteer as 55 min pacer too, shame.
I'd put the foot on 'probation' for misbehaving.
I hope your foot is feeling better soon.
Another good one for arch/heel problems is to freeze a small bottle of 'coke' (not full!), put it on the floor and roll your foot on it.
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