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! 😀