Plantar Fasciitis stopped me dead in my tracks during my marathon training. Here’s how I recovered, found speed, and picked up 500% better than where i left off... 🏃🏻♂️
“Plantar” (meaning: sole of foot) + “Fascia” refers to the tissue that connects your heel bone to your toes. When it’s inflamed and causing pain in your heel and the bottom of your foot, it’s called ”Plantar Fasciitis.”
Common Causes of Plantar Fasciitis
💥Overtraining, 💥Shoes, 💥Posture, 💥Surface you train on 💥Tightness. Believe it or not, all these issues contributed to my training downfall!
Symptoms of Plantar Fasciitis
Stabbing in your heel or along the arch of the foot and/or a morning hobble. My first step out of bed in the morning caused immediate strain on the bottom of my foot and pain in my arch.
Walking was excruciating. Running was impossible. But not doing anything about my injury wasn’t an option. Here’s how I self-treated:
- I rolled the bottom of my foot with a ball.
- I stretched my calf and foot.
- I iced to reduce inflammation.
- I transitioned to ⭐️ less supportive shoes for walking, trail runs, and short hikes ⭐️ which also fixed my poor running posture
👉 Roll parallel to the ground across the entire length of the foot.
👉 Drop heel down. Hold the position to stretch and then roll the ball side/side.
👉 Drop toes down. Hold the position to stretch and then roll the ball side/side.
This video focuses on 1️⃣ (rolling the bottom of your foot with a ball). The cues are: