Quote:
Originally Posted by Strange Brew
Anyone have suggestions for plantar fasciitis? I have been running for years and years and finally had this problem in my right foot develop about six months ago. The pain is very bearable when I run, but after resting for a while it can become excruciating. I backed off distances for about a month which fooled me into thinking it was better. I upped my mileage again and it is back with a vengeance.
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As mentioned, don't keep running as you are making it worse. Morning/resting pain is a sign of inflammation and is more indicative of the state of the tissue rather than how it feels when you're warmed up (ie running).
Rest won't solve the issue as the muscles in your foot and ankle actually get weaker, so when you return to running there will actually be more stress on the muscles / plantar fascia of your foot.
The most important part of rehab for plantar fascitis (assuming it's what you have, although the same is true for all pain) is strengthening. There are dozens of exercises and picking through them depends on your strength/weaknesses/mechanics, but almost all foot pain requires:
-Calf raises, starting off the floor and two feet and moving to a step and one foot (from 10 reps up to 30)
-Toe flexor strengthening, progressing through
toe towel curls (seated, standing two feet, standing one foot) and up to
toe gripping calf raises (two feet on floor to two feet off step to one foot off step)
Do NOT perform these exercises if there is any pain or discomfort.
If you don't get the strength of both of those back then there is a good chance you can get foot pain returning.
There is certainly a mobility component (tight calves, tight feet, etc) but this is much better handled by a professional (as mentioned by others). This is the other 50% of the rehab - so do the strengthening and progress through but often these injuries require some significant rehab.