How to Start Running Again after an 8 Month Injury

/

July of 2017 was shaping up to be a great month. I was in the middle of half marathon training and triathlon training and things were looking great. I was strong, feeling good, and then one morning I noticed the bottom of my foot was sore when I climbed out of bed. Strange. In my 8 years of running, my feet are never something that has bothered me. 

68816_10151170945868616_198076826_n.jpg


Over the next few weeks, my heel is becoming more and more stiff and sore until one day after a run, I can't even put weight on that foot at all. 

PLANTAR FASCIITIS. 

I consulted with Dr. Google, asked questions to all my runner buddies, checked Youtube videos, and even spoke with my orthopedic surgeon neighbor! I tried it all. The nighttime boot, the stretches, rolling with a golf ball, no running at all, no high heels, wearing supportive shoes all the time, no jumping, etc. I even stopped exercising COMPLETELY for 3 weeks in an effort to heal my foot. No dice.

The trick for me was as follows:

  • Orthotics! I wear this brand.

  • Soft shoes for every day. I found a pair of sketchers memory foam at Ross that I wear every day all the time. I wear them to work, around the house, EVERYWHERE.

  • No pounding. No running of any kind for 5 months. :( 

  • Stretching my calves. I only do this once or twice a day and very gently. 

Now that I can barely notice any pain, I am attempting to rebuild my running. I lost so much fitness over the last few months and it's hard to get back into it. I have signed up for a half marathon and I'm determined to get back into it! Here's what I'm doing:

  • I only run 1 day a week.

  • I started at 1 minute of running and 2 minutes of walking.

  • I climb the stair-master 4 days a week.

  • I swim twice a week for 50 minutes.

  • I bike twice a week for an hour.

  • I am currently up to 2 minutes of running and 1 minute of walking x 10.

  • I put the treadmill on an incline of 1

I am so impressed at how quickly my endurance and strength is coming back! I am continuing to be cautious to not injure myself again, but I am very encouraged at how I am feeling. I might be able to do that half marathon in September after all!!

If you are injured and feel like you will never heal - I've been there. More than once. Be patient. Start back slowly. Appreciate what you CAN do. 

Dream big, run long.