Plantar fasciitis has been the thorn in my side. It is an injury that occurs chronically when I decide to bump up my exercise routine levels. Here are five things I wish I knew while recovering from plantar fasciitis.
One of the most common pieces of advice I received was to not to keep running for several weeks. I didn’t know that running exacerbated the issue even if you waited several weeks before resuming your running routine again.
- Running shoes make a big difference. I didn’t realize that the shoes should be replaced more frequently if you are a larger runner. I was told that you are supposed to swap out your shoes every few months but when you are larger and losing weight, you have to swap them out more frequently because substantial support becomes more important. Since I was a newbie runner, I found that a wider heel running shoe was much better for me. In addition to stretching the calves, I need to stretch my heels more often.
- The next piece of advice I wish I knew while I was recovering from plantar fasciitis is the importance of stretching. The calf muscles being tight make it harder to recover from such an injury. It is important to stretch the calf muscles that much more to prevent the injury from recurring.
- Ice and ice often. I was thinking that I was doing a good job icing my injury during the evenings. As it turns out, it was nearly enough. I technically needed to be doing this multiple times a day. The icing once a day did help calm the inflammation but the recovery process probably could have gone much quicker had I been icing multiple times a day.
- Start running on softer surfaces. One of the harder things to do when recovering from a particular injury is to take things slow when symptoms begin disappearing. I managed to scale back and run shorter distances but I never paid attention to the surfaces I was running on during workouts.
Running is rewarding but only when there is no pain afterwards. My advice to any beginner is to keep these things in mind and take things slow when starting up your routine again.