Time out! After officially not doing any exercise and moping around for more than 6 weeks, ( Yes, not doing a nano shred of activity) I finally did my first round of Bikram Yoga after what seemed liked ages and a nice little swim the other day plus I walked the Safari Zoo run. Pretty pleased with this week’s efforts.
Why? remember the twitching and spasms I got after an intense workout session one day? Well, the arc of my foot (the plantar fascia) felt really tight and inflamed. Whenever I stretched it, it would feel as like a string had been pulled to the max and would just burst anytime and when I massaged that area to loosen it up a little, I could feel little knots and swells 🙁
image sourced from http://strengthrunning.com
So, I decided to get my uncle who is a chiropractor to take a look.
The good news (I like to focus on the positive first)
- It is not a full blown plantar fasciitis (too fancy name for a common problem), I don’t have pain in the heel or in the morning when I climb out of bed. Praise God! Apparently the pain can be totally unbearable for some. Mine was on the verge so am glad that I nipped it and got sensible in time.
I can’t fully stretch my arch though and when I try to do so, a painful sensation just shoots through my sole. Plus, I can see inflammation (like a small lump on the bottom-sideish of the foot) and I just wanna scream whenever I lift my sole of the ground
- I get to concentrate on other sports – hello biking and swimming , the latter which i have procrastinating about for the longest time
The bad news
No high impact sports in the meantime – meaning no jumping around , pounding the pavement, that kind of thing for the next 2 weeks or so or until it feels normal whichever comes first.
I need to get new shoes – definitely going back to New Balance
Some steps to take on how to cure Plantar Fasciitis naturally: (So far it’s been working and helping me to alleviate the symptoms quite quickly)
1. Stretch!!! I can’t stress this enough
2. Do leg exercises that will help your plantar fasciitis specifically. Every. Single. Day.
3. Visiting my uncle worked for me, he aligned my spine and I really felt better. During my visit there, I saw plenty of people who looked like “runners”. Apparently, some are so hardcore that they actually looked as though their world has ended the moment they are told they have to lay off running for a while.
4. I would say going for Bikram Yoga helped me to strengthen my legs and stretch those tight calves in addition to doing those leg exercises in No.2
5. I place a frozen water bottle under the foot that hurts right in the arch area and roll my foot back and forth over the frozen bottle. This will help stretch out the fascia while also reducing swelling and irritation with the ice.
6. This is my favorite. One of the causes of PF are tight calves, and I believe mine was due to that plus overtraining. So I got myself a foam roller and have been diligently giving myself a self-myofascial release (SMR) massage by relaxing contracted muscles, increasing circulation and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia.
Do all these everyday, eat non inflammation foods (fish, veggies, no sugar/junk etc) , have a little patience and pretty soon, you are on the highway to recovery!
Have you ever had plantar fasciitis before or any other sports injuries? What did you do that worked for you?
Thanks for reading!