The Sub 3:15 Marathon Thread
334 watchers
Jul 2022
6:59am, 14 Jul 2022
12,987 posts
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jda
Just regular jogging is what I'd do for perhaps a month, gradually increasing mileage. The fitness will come back if you don't aggravate the injury and have to stop again.
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Jul 2022
7:25am, 14 Jul 2022
42,943 posts
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HappyG(rrr)
And re the PF, have you identified what caused it? Eg a certain pair of shoes? Because you need to ensure that you don't just re injure yourself. Give yourself slightly longer to come back than you think! Temptation after injury is always to rush back and you just cause another injury. Not quite couch to 5k but max 3 runs a week 3-5 miles v gently and build up distance and frequency very gradually. Only add in soeed layer and when you do, back off the distance. Blah blah. Just be cautious. Unless you're under 25, then you can do anything. Bliddy younglings ! Best of luck with PF and the steroind injection.  G
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Jul 2022
7:26am, 14 Jul 2022
42,944 posts
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HappyG(rrr)
*speed
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Jul 2022
7:41am, 14 Jul 2022
3,126 posts
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B Rubble
I'm sure you've read quite a bit about PF Big G, but as HG says you need to identify the cause. I've had it 3 times, twice in one foot once in the other. Having gone to several physios and podiatrists and paying a fortune on custom orthotics I finally found that the off-the-shelf cheap orthotics were what worked for me. Basically there's such a low blood flow to the fascia so any tearing takes a while to heal. If you can spare the time letting it heal by itself is far better, steroid injections can help but are generally not a fix. It's worth remembering that it will eventually heal. Patience is often the best approach. |
Jul 2022
7:46am, 14 Jul 2022
1,848 posts
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Big_G
Thanks both. Happy G, he asked me to take my shoes in and I took the shoes I wear day to day, plus my training shoes, and he thought they were okay. Since this all kicked off I have insoles in them, and again he said they are okay as they are giving arch support in the correct position. He said it was probably a general weakness that caused it, so I need to keep up with the strength work I’ve been doing, especially the foot/ankle strengthening, and glutes. To be honest, I’ve been pretty good with that the last 6 weeks or so and I have seen improvement even in this short time, but hearing him say to keep it up was probably what I needed. Plus I need to keep up with the massaging of the calf with the massage gun. In terms of speed work, I usually don’t really do much anyway so no problem there. I train to HR and that keeps my intensity low on the majority of my runs, so I’ll go back to that. |
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Jul 2022
7:50am, 14 Jul 2022
1,849 posts
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Big_G
B Rubble, yeah, my insoles were off the shelf and he said they were fine. He did say he could offer some insoles where there is a piece cut out of the ball of the foot to help the big toe movement, but he said the evidence they helped was patchy and he didn’t really recommend them for me, so I didn’t go for those.
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Jul 2022
7:54am, 14 Jul 2022
42,952 posts
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HappyG(rrr)
PF is a real bugger. I still get twinges 11 years after first getting it! But I caught it in time and it didn't stop me running. A specific pair of shoes has caused it for me, or re-caused it. As BR says, if you've got treatment that is working, I'd be slightly wary of steroid injection. Doesn't that actually weaken connective tissue like fascia? There is a good thread on PF with about 20 different things to do for it. Different things working for different people. Have you tried them all? G
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Jul 2022
7:55am, 14 Jul 2022
42,953 posts
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HappyG(rrr)
fetcheveryone.com/forum/plantar-fasciitis-39460/ In case you haven't! G
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Jul 2022
8:04am, 14 Jul 2022
3,127 posts
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B Rubble
Me too Gav. I think it's completely gone and then I will be running up a steep hill and feel it twinge. I've learned when I need to back off and not stretch it too much, although as I do so much less running now I don't really have any problems.
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Jul 2022
8:08am, 14 Jul 2022
1,850 posts
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Big_G
Yeah, I’ve seen that thread and I’ve tried a lot of it, Happy G. The main things that seem to help me are the calf stretches/massage, plus a particular stretch where I sit on my heels with my toes facing forward underneath me. That really stretches the foot out. I tried a night splint but I didn’t feel that was doing much for me, but going over the lower leg and foot with the massage gun seems to help a bit. The podiatrist knew all this and when he scanned it and compared it to the good foot, he recommended the injection to me so I went for it. He did also say that what may help one person may not help another. He did say to give it a few days before doing any exercise, to avoid any (low) risk of ruptures etc. I can cycle and walk, but no attempt at running for a few days. He told me he was very happy with how the injection went as it went cleanly in right where he wanted so I’m happy as I can be with that side of it. He did stress to keep up with the strength work, even if it appears the issue has gone, and I will do that. |
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