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:

 

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And I had this to look forward to:

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A breakfast of champions!

 

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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.

 

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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.

 

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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

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(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:

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

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

  • Massage, massage, massage

 

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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! 😀

Breaks, Aches, and Landscapes

Hey peeps! Hope you’re having a fantabulous Memorial Day weekend! I was actually planning on wrapping all of mine up in post-form tonight, but there’s currently a thunderstorm going on outside, so I have a long enough break to write it up now:D

After Friday night’s festivities, I headed in to work for a few hours to hold down the fort and create a few new training plans for upcoming clients this week (6 training sessions tomorrow!!!) Once home, I made a refreshing lunch, and then joined the hubski on the landscaping work:

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I’ll take chickpeas with my chickpeas, please.

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wrapped up with some veg.

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And of course we took many breaks to nosh on watermelon all weekend long. Memorial Day requirement, of course.

Then, back to landscaping.


Wherever I go, if there’s sun and heat, you can ensure I’ll be the beer water and sunscreen natzi.

Landscape, landscape, landscape.


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Around 8:00, we declared it end of day one. Long break number one ensued. We were both so pooped, that we also declared it order-in night:

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We had another busy one (Day 2) planned the next day, so we hit the sheets pretty early after eating.

Up and at em on Day 2, I headed to the gym to train a client really quick, and then joined Shane again.

Pre-client breakfast:

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Day two was all about the plants:

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Feeling satisfied with our progress for Day Two, we broke for the night around 7:00:

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Looking pretty rough, I’d say. By this time, we were both feeling the aches and pains of kneeling, shoveling, hauling, and planting.

I knew I needed to replenish my electrolytes, but nothing sounded better than an ice cold beer. So I compromised:

Carrot juice first

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And then I could have a beer:

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Ending with a little more energy than the previous day, we decided to grill out!

IMG_7240Perfectly grilled veggies.

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Brussels, onions, snow peas, sweet taters.

My (Boca) burger:

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Shane’s (all natural) huge stuffed hunka beef burger:

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And I’m pretty sure the post-dinner dessert was well-deserved:

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After a couple epi’s of 24, we decided to get some shut eye. Until, that is, I was woken up by a sharp, aching pain going from my shoulder to my thumb. You see, I have a bad rotator’s cuff. It’s just worn down after years and year of overhand serving and spiking from volleyball. I’ve had to go to a chiropractor and physical therapist a number of time. I think a mix of volleyball + the shoulder exercises I did the other day + (mainly) all the shoveling and digging I did this weekend REALLY pissed it off. It’s NOT happy. I just hope it feels better before Wednesday night’s volleyball game.

I’ve been self medicating with dark red bing cherries:IMG_7237

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Cherries are known to be a natural anti-inflammatory. I’d rather give it a go with nutrition before relying on chemicals. Just my opinion 🙂

This morning, I woke up at 6:00 to find that my 7:00 client cancelled on me, and I have to say, I wasn’t upset; I welcomed the break. I went straight back to sleep for another 2.5 hrs.

Post-slumber, pre-long run fuelage:

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I had a 7 miler planned, and this banana served as perfect fuel to power me through. I finished 7 miles in 1:08:33. Could be better…but it was H-O-T. I finished about 20 minutes before the sky opened up and started pouring buckets. Oh, and for the first time, I ran shirtless! All I wore up top was a sports bra. I’ve been hesitant to do this in the past, but sometimes, ya gotta do whatcha gotta do. I had a few creepy stares, but nothing major. Pretty sure the shirtless runs will be a regular thang on hot summer days.

Once home and showered, I made a double batch of smoothies – one for me, and one for Shane.

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Mine’s the green one, obviously. For this batch, I just put some ice, frozen mixed fruit, 1 scoop of Jay Robb brown rice protein powder, maca (for anti-inflammatory and cell turn around,) water, OJ, and xantham gum. Then a blended, poured Shane a cup, added a couple handfuls of spinach, and blended again to make mine! If you haven’t added spinach to your smoothies yet, I highly recommend it! Not gonna lie, it’s not like you can’t taste the difference (especially when tasted side by side,) but it sure is still damn good!

Kudos if you made it to this far in the post; ‘twas a long one! 😀

The rest of the day, I’m planning on cleaning as much as my shoulder allows, catching up on your Memorial day weekend blogs, and starting a new book. Sounds great to me!

Do you have a chronic injury (no matter big nor small) that you have to deal with? I started having shoulder problems my junior year of high school! I usually have problems with it about once a year, but I haven’t had a flare up before this time since 2007! But when it happens, I know I need to baby it.

Any home reno’s planned or being finished for you this spring/summer? Besides the front landscape, I’m hoping to do just a little bit with the back yard as well.

Hope you guys are having a great weekend so far!! Enjoy the rest of it!

edit – I removed some of the photos due to privacy issues.