Plantar Fasciitis: The Painful Price of Progressing Back to Running
For runners, there's nothing quite like the rush of adrenaline that comes with lacing up your sneakers and hitting the pavement. However, a shocking reality is that even experienced athletes can fall victim to plantar fasciitis – a common cause of heel pain that affects millions worldwide.
My recent experience serves as a cautionary tale: after not running for over [redacted] years, I decided to go for a jog without warming up or increasing my activity levels. The next morning, the sudden shock to my system brought sharp pain in my heel, leaving me wincing at the mere thought of putting weight on it.
So what exactly is plantar fasciitis? Simply put, it's an inflammation or micro-tear in the plantar fascia – a thick band of fibrous tissue that runs from the heel to the toes, supporting the arch of the foot. This ligament works tirelessly with every step, walk, and activity, making it vulnerable to overuse.
According to Dr. Lance Silverman, board-certified orthopedic foot and ankle surgeon, plantar fasciitis occurs when this ligament becomes overwhelmed, often due to sudden increases in activity or repetitive stress. Dr. Amiethab Aiyer, division chief of foot and ankle surgery at Johns Hopkins, suspects that I, like many others, was a victim of overuse – and denial.
Symptoms typically worsen after periods of rest, such as sleeping or sitting for extended periods. While 80% of cases resolve on their own within a year, delayed healing can lead to chronic heel pain due to the formation of scar tissue.
To prevent plantar fasciitis, experts recommend strengthening the muscles of the feet through exercises like toe curls and marble pickups, stretching the calf muscles and achilles tendon, increasing activity levels gradually, and wearing supportive shoes that match your environment and activity.
So what's next for those who, like me, have fallen victim to this painful affliction? Treatment usually begins with rest, modification of activities, and initiation of exercises. While physical therapy and regular foot strengthening often work wonders, in some cases, physicians may resort to corticosteroid injections or shockwave therapy.
In rare instances, surgery may be necessary – but it's a last resort. For now, it seems I'll stick to my current preferred form of cardio: walking slowly on the treadmill while binge-watching murder mysteries – pain-free and guilt-free.
The painful price of progressing back to running serves as a stark reminder to listen to our bodies, heed warning signs, and prioritize foot health above all else. As Aiyer so aptly puts it: "Don't do what I did."
For runners, there's nothing quite like the rush of adrenaline that comes with lacing up your sneakers and hitting the pavement. However, a shocking reality is that even experienced athletes can fall victim to plantar fasciitis – a common cause of heel pain that affects millions worldwide.
My recent experience serves as a cautionary tale: after not running for over [redacted] years, I decided to go for a jog without warming up or increasing my activity levels. The next morning, the sudden shock to my system brought sharp pain in my heel, leaving me wincing at the mere thought of putting weight on it.
So what exactly is plantar fasciitis? Simply put, it's an inflammation or micro-tear in the plantar fascia – a thick band of fibrous tissue that runs from the heel to the toes, supporting the arch of the foot. This ligament works tirelessly with every step, walk, and activity, making it vulnerable to overuse.
According to Dr. Lance Silverman, board-certified orthopedic foot and ankle surgeon, plantar fasciitis occurs when this ligament becomes overwhelmed, often due to sudden increases in activity or repetitive stress. Dr. Amiethab Aiyer, division chief of foot and ankle surgery at Johns Hopkins, suspects that I, like many others, was a victim of overuse – and denial.
Symptoms typically worsen after periods of rest, such as sleeping or sitting for extended periods. While 80% of cases resolve on their own within a year, delayed healing can lead to chronic heel pain due to the formation of scar tissue.
To prevent plantar fasciitis, experts recommend strengthening the muscles of the feet through exercises like toe curls and marble pickups, stretching the calf muscles and achilles tendon, increasing activity levels gradually, and wearing supportive shoes that match your environment and activity.
So what's next for those who, like me, have fallen victim to this painful affliction? Treatment usually begins with rest, modification of activities, and initiation of exercises. While physical therapy and regular foot strengthening often work wonders, in some cases, physicians may resort to corticosteroid injections or shockwave therapy.
In rare instances, surgery may be necessary – but it's a last resort. For now, it seems I'll stick to my current preferred form of cardio: walking slowly on the treadmill while binge-watching murder mysteries – pain-free and guilt-free.
The painful price of progressing back to running serves as a stark reminder to listen to our bodies, heed warning signs, and prioritize foot health above all else. As Aiyer so aptly puts it: "Don't do what I did."
. It sounds like you were just not ready to start running again after a long break and that's really frustrating. I mean, who hasn't been there right? 
You're right though, it's super important to listen to your body and take care of those feet, especially if you're going to be doing high-impact activities like running.
i was way too hasty and now my heel is killing me 
seriously though, how many times have we ignored those little nagging pains in our bodies only to end up with a painful injury? like, let's take it easy folks, rest is not a sign of weakness but a sign of self-care 
. I think they're being way too harsh on runners who progress back into running too quickly. I mean, we've all been there - a sudden urge to get back into shape after a long break... and sometimes that means taking it a bit easier than we'd like. 
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. And those running injuries are just a normal part of life, right? I'm happy with my walking routine on the treadmill, no need to rush into anything that might hurt... actually, scratch that - let's just ditch exercise altogether and eat all the pizza we want instead 
plantar fasciitis is NO JOKE btw. think i need to start incorporating more stretching and strengthening exercises into my routine ASAP 
gotta prioritize foot health over style points 
idk how ppl recover from it tho 80% resolves on its own? that's just not good enough for me 
anyway, gotta remember to stretch and strengthen my foot muscles 
. I thought I was being lazy by just starting with like a short jog but NOPE my poor heel had other plans 
. Now I'm all about those treadmill walks and watching murder mysteries on the side 
. But seriously, plantar fasciitis is no joke, you gotta be careful when increasing your activity levels or you'll end up like us 
. I mean, strengthening those foot muscles and stretching the calf muscles can make a huge difference, it's all about being proactive and listening to your body 
.
. the worst part was not listening to my body and trying to push through the pain. now i'm all about gradual progression and warming up properly 
! for me, it's all about being mindful of my body's limitations and taking care of it, rather than trying to rush back into training after a break 
) and prioritize our foot health?
. And Aiyer's advice is spot on: don't do what I did 
it's not the most glamorous form of exercise, but at least I can enjoy it pain-free 
! Plantar fasciitis is no joke, trust me. I was there too, thought I could just jump back into running without warming up... big mistake 
. Those toe curls and marble pickups are a game-changer for preventing this pain 
. Take care of your feet, take care of yourself 
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. Everyone talks about injuries related to their knees or shoulders, but this one can sneak up on you and be really tough to deal with 
. I mean, if you're gonna start running again after being inactive for a while, take some time to get your feet ready 
. It's all about listening to your body and taking care of those muscles 
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