Plantar Fasciitis: Pain and Prevention

Morning morning 🙂

I’m in a great mood because I finally got to sleep in past 5:00 a.m. In fact, I didn’t roll out of bed until nearly 6:00! Shortly after rolling out, I rolled on out the door for a quick paced 6 mile run. Nothing too extreme, but enough to finish feeling like I’d left a little bit of me out there on the pavement. It was a stellar run, partly due to some new jams courtesy of this little episode:



And I had this to look forward to:

IMG_9537    IMG_9314


A breakfast of champions!




Can we label this the fall breakfast trifecta? almond butter + pumpkin oats + a little topping a created with Greek yogurt, a little maple syrup reduction + figs!

On my run I only had minimal foot pain, too, so double bonus! Oh that’s right…I haven’t talked about my foot pain on the blog yet. Well guys, I think I have plantar fasciitis. Way back before the Healthy Living Summit, I started experiencing some shooting pain in my arches just when I got out of bed in the morning.




I didn’t really think anything except, really?! You start feeling the effects of aging at 25?! And brushed it off.

Then I went to the Healthy Living Summit in Chicago where I frolicked around the city in my cute but utterly uncomfortable black sandals.



Do I even have shoes on?! lol

Apparently, this isn’t good for plantar fasciitis and it sent my left arch into a tizzy.

And by tizzy, I mean having heel/arch spurs in the middle of the night and even throughout the day. I immediately went to my mom who used to be an avid runner (and now runs and walks) had plantar fasciitis when she ran a lot too – and did some of my own research- to find some ways to relieve the pain.

Her recs:

  • calf stretches – for both the gastrocnemius

and the soleus


(bend knee and stretch the calf)

  • quit sleeping on stomach. Sleeping on the stomach creates a plantar flexion in the foot which only aggravates the fasciitis. If you must sleep on your stomach, sleep so your foot hangs over the bed and can still be in a dorsiflexed position:


  • Wear shoes with sufficient arch support and cushion (refer back to the flip flop incident)


Goodbye trendy, hello arch relief. Dansko’s and Bornes will become your foot’s friend…

  • Massage, massage, massage




My mom bought me this little gadget, but a tennis ball will work too!

  • And lastly, I started wearing my orthodics again that my Dr. prescribed me LAST year when I had tendonitis. They’re cute. Let me tell you.

I know plantar fasciitis is pretty common among runners.

Have any of you dealt with this pesky ailment? Any additional tips?

Last day to enter my Sahale Snacks giveaway! I’ll be picking a winner today! 😀


18 Responses

  1. this is cool! no tips, i wish i knew more. i’ve had a few problems. good luck!!

  2. PF can be so frustrating. Try freezing a waterbottle then rolling your feet over it. Its ice + massage and it usually helps. Also, make sure your running/workout shoes are supportive and not worn out. That can make a huge difference! Good luck!

  3. Sorry about the foot pain, yo. I’d suggest the new shoes, too- but I know sometimes it doesn’t work into the budget. 😦

    I’m glad that you did, however, start your day on a good note! Oatmeal is always a fine choice in my book…

  4. I’ve had it in both foots and found that icing and rolling (with a hall on the arch) helped. Also, I started wearing tennis shoes to work instead of flats. That helped a lot!

    I love sleeping in until 5:00! I am up at 4:30 each day of the work week and those 30 extra mins do a lot!

  5. Sorry to hear about that 😦 Foot pain is NO FUN. Or any pain for that matter haha. I am missing a small bone in each foot = feet totally wacked out! I can’t do anything active without my orthotics…been wearing them since 3rd grade 🙂 Mine are tie-dye purple/blue/pink though. My foot doc knows whats up! Put them in your sneaks stat lady!

    Tennis balls are good for PF!

  6. I’ve never had it but plantar fascitis sounds so painful. glad it wasn’t bothering you today.

  7. What a fantastic morning. I ran 6 miles this AM too. My favorite distance. And a BEAUTIFUL breakfast. oh man- hope the pain goes 100% away

  8. I have it off and on, but it’s been better lately. No matter what position we sleep, our feet don’t maintain a full flex at night, which is why the pain is so much worse in the a.m. They sell boot/socks at most running stores that you can wear that will keep your feet flexed, allowing muscles to restore overnight and not tear when you stand up. Maybe that would help?

    Sorry to ramble!

  9. I tell my patients all the time about the trick mentioned above about rolling your foot along a frozen water bottle.

    I’d also recommend stretching the plantar fascia before you get out of bed in the morning and before you stand up after sitting for a while by dorsiflexing your foot and gently extending your big toe.

    Good luck! Plantar fasciitis is a pain in the butt and can be hard to treat if you let it go for too long.

  10. I actually have had some foot pain very recently. I’ve been massaging and stretching like mad! I talked to my chiropractor and he doesn’t think it’s plantar fasciitis, but I’m being proactive! Great advice.

  11. eek sounds painful! I hope your attempts work! I’ve never dealt with that. Just looking at the picture of the foot massager made me ticklish – i’m horrible!

    LOVED Glee this week hehe – oh brit brit.

  12. Paige,
    I agree with Beth about the frozen water bottle (hubby is a podiatrist)…he says wear your orthotics consistently, stretch and definitely pick shoes with arch support . He hates seeing me and daughter wear flip-flops….drives hm nuts!
    Oh…btw…saw the Glee (Brittany) episode on hulu…cute..wishing I could dance like those girls 🙂

  13. I haven’t had the PF experience personally, but I’ve definitely rocked the softball for foot massage. Feel better lady – there’s nothing worse than being woken up in the middle of the night with a cramp/pain!

  14. […] further advice .. The last day for? Saha giveaway enter my Snack! You should choose a winner today Plantar Fasciitis Pain – Google Blog Search by Old Shoe […]

  15. So good to see you Friday! I hope you get through your PF okay. I think you are doing all the right things. Perhaps look at another model of shoe as well. If you don’t get relief in a couple weeks, maybe see physical therapist?

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