Skip to content →

Category: running

Plantar Fasciitis Recovery: Hopefully the Last I’ll Post on This!

I’ll keep this short. It’s been 14 weeks since I started on this journey of plantar fasciitis. I had to drop my plans to run a marathon, and I may even need to change my half marathon plans. I’ve been able to savor the blessings of physical strength, learned to love swimming, and work through two calf strains. Along the way, I’ve hit personal bests in the deadlift, weighted pullup, and squat. Nonetheless, I’m ready to start running.

There is something wonderful about running. Especially in the fall and early spring. The cool crisp days on the trails are just what the body needs to escape the office and reset. And while weightlifting is much, much easier on the body (ask anyone who does both), there seems to be completely different physiological benefits to running (don’t ask me what they are).

Hopefully, my Monday post will be describing how wonderful it felt to run again!

Peace and blessing.

Leave a Comment

Recovery Running #mondaymiles

I’m ready for this to be a regular part of my life again…

I’m at a stage in my life where every run I take is a recovery run. I’m coming back from plantar fasciitis (PF), and it really tests my resolve to run.

First off, I must say that since I’ve been lifting more and my cardio based on swimming, folks have been asking me how often I work out. That is somewhat gratifying, to say the very least. When I was running only, no one ever stopped me to ask any such questions. Even my parents commented on the new muscular look I must be wearing. I was revising my training plan today to accommodate a half marathon in 9 weeks, and I was asking myself “do I really want to run that much and risk losing that much muscle?

Second, since my cardio fitness has come exclusively from walking (during my commute, not as a workout) and from swimming, running is pretty difficult still. It makes me ask myself whether I’m willing to train through some very sluggish days ahead to get to half-marathon fitness.

Third, my plantar fasciitis. Even though I took 9 weeks off to let it heal some, it is not yet completely healed in the sense of feeling like my non-injured foot. Running is not so much the problem, it’s basically all the other times when my foot has a chance to stiffen up. And although the foot is not painful during workouts, it takes a lot of disciplined exercise just to make sure that it remains pain-free.

All this said, I am going to push through. Running is not forever. Training and strength are gifts from God. I am going to enjoy it fully. Plus, my running helps me address everything else I’m engaged in. There’s something about hitting the trails or the roads, especially in cool or almost cold fall weather, that clears your mind and prepares your heart for work [and worship??].

Where will you hit the trails today?

 

PS. Some PF Tips—I don’t want to leave this post without giving a plantar fasciitis tip, so here it is. I’ve been taping my foot before I run. The best thing I can compare it to is taping your ankles. If you’ve sprained an ankle, and you know what it’s like to come back from that, you know that the tape helps you compete even if it will be some unpredictable amount of time before the ankle is 100% again. That’s what it feels like with taping PF. It works! But how long will it take for my foot to be strong again? There are many low-dye taping methods, but the most important thing for me has been to not tape the metatarsals’ anchor strap around the top of the foot. Anchor the strip only from side to side. If you can, use waterproof tape as it flexes some to help support without chafing. Whatever you do, do not use kinesio tape. KT tape did not work for me for PF. Also, I’ve been taking my easy runs in Saucony Guide 10’s. I do not run in my Pegasus 33s since I feel they are a little too unstable. I use those only for walking, but the Saucony’s have been very good on the run.

Leave a Comment

Joining the #mondaymiles crowd, and PF Week 4, Day 1 Update

I will be joining all those who use the #mondaymiles hashtag to remind me to journal my running and training exploits. I’ll post my #mondaymiles on Monday evenings after I put my kids to sleep but before I turn in for the night. This should be between 9:30 and 11:00pm most nights.

I’m a bit late for the first one, so let me start with a plantar fasciitis (PF) update. Today I visited the podiatrist’s office for a follow-up and a consultation. It’s not technically a consultation, but my wife now has me in the habit of making sure I bring questions to my doctor’s appointments, so I had a few questions I wanted to ask about my progress.

To cut to the chase, although I haven’t run in four weeks, he wanted me to have another cortisone shot and take at least two more weeks rest. He doesn’t believe I’ll require another cortisone shot, and he believes I’m doing well on the recovery. Since I have an acute case of plantar fasciitis (thank God!), there is some inflammation involved in mine (confirmed since the prior cortisone shot relieved any pain I felt almost immediately), and he was able to feel some differences in the swelling and warmth when comparing both of my heels. And with the reading that I’ve done myself, I’m willing to go along with his judgment (not that I have a choice). So it looks like this plantar fasciitis layoff will be 6 weeks, at a minimum from running. 

There is a lot to be thankful for, though. First off, I’m thankful for all of the runners, athletes, trainers, coaches, and medical professionals who write blogs and layperson resources about this condition. I would almost certainly have done something even more stupid than waiting three months to see a doctor about this. (Something like get the cortisone shot and continue training as planned.) I’m happy that it is an acute case and not a chronic case. The treatment and recovery timelines are totally different between the two types of PF. I’m thankful for my insurance. Even though it doesn’t cover orthotics, it does cover my appointments and so I am able to see the doctor. And I’m thankful that I have a gym membership that I can use to continue training even though I can’t run. For me, physical activity is critical to maintaining my overall health, and I count it as part of my workday because otherwise I’d probably be relying on some other form of medical intervention to maintain. So I am blessed to have the gym membership to LA Fitness. And I am blessed to have health and strength. 

This week,  I’m going to try to balance a desire to push myself in the gym with the reality that I don’t have that much time to devote to training. Besides, it can be a bit redundant to do pull-ups, pushups, and swim laps day in, day out. Also, whenever you do something daily, whatever it is, it can be hard to remember that consistency is the key. Moderating the intensity can be key to being consistent. But I’m starting to get bored, and I want to see how much I can progress my pull-ups, especially. I’m not necessarily doing the Armstrong plan, but I haven’t given up on my 20 pull-ups goal.

Be blessed everyone. See you next week Monday.

Leave a Comment

PF Recovery, Week 3, Day 4

I decided I’d give an update on plantar fasciitis recovery. The past couple days, my heel has been a bit temperamental. It has not hurt, of course, since I’ve not run in nearly four weeks, but I expected it to be near 100% by now. LOL, of course that’s the problem with PF. It takes forever. Does anyone really know why? Not sure. For sure, if I’d never gotten the cortisone shot in the first place, I’d already have been back on the roads and who knows what I’d have done to my foot. This experience is frustrating, but I’ve rekindled a love for training I started to lose. I started to say, “Oh, I have kids now. I have a real job now, this extra stuff has to go. I shouldn’t expect to be doing very much, performance-wise, anyways.” Well, I won’t be saying that much now anymore. Time will take care of that very well on it’s own. I’ll let time handle its own business.

I’ve been focusing on increasing the time I can swim for. Last week, I had one 25 minute swim and one 30 minute swim. The rest were all between 15-20 minutes. So the good thing is that I never swim for less than 15 minutes now. The bad thing is that I need to have the short swims up to 25 minutes and the longer ones up to 40 minutes.

Also, even though I feel that weight gain is one of the reasons I may be dealing with heel pain, I cannot convince myself it’s important enough to lose the weight to submit to the discipline required. I won’t complain about this, I’ll just keep trying at it.

I’m starting to miss running, but not so much running per se, but I miss not having any restrictions on my activities. I want to be able to more or less do what I want when I want to do it. Unfortunately, right now, I can’t. I enjoy running probably more than any other activity and I can’t do it. Also, I had been slowly building up heavy squats/deadlifts, and I’ll be more or less starting from scratch when I can add that back in. If you lift weights at all, you know how much fun it is to lift/push/pull heavy stuff. I do a lot of circuit training and the squats/deadlifts are the linchpins of my circuits.

All this notwithstanding, I am still blessed. I can do all of my critical activities without pain whatsoever, and many cannot say that. I can remain physically active at what I think is a high level. I can train 6 days a week. In addition, swimming is becoming an unexpected sanctuary.

One of the things I’ve appreciated about swimming is that there are no speakers in the pool. The only thing you hear when you’re in the water is water. I like the sound that rushing water makes, or the rhythms of others’ arms making strokes while I’m waiting to get into a lane. When I’m in the water, though I know that I’m slower than most others, I don’t have to dwell on it. You don’t see others unless you’re on the side of the pool  or right next to them in the lane. This way, my focus can stay where it should be–on my goals, my technique, and my thoughts. Compared to just about everything else in the gym, and even on the jogging paths, this allows an unmatched level of focus on my thoughts and technique. It is a vivid reminder that I am running my “race” and living my life, not anyone else’s. If you need some time just to exercise without your mind being assaulted from all sides, try swimming (or trail running, which I can’t do right now). I’ve enjoyed my time swimming, and will keep it in my routine even after I start running again.

I’ve taken a break from trying to get 20 pullups, but I may work almost exclusively with weighted pullups. I’ve been doing weighted pullups regularly, but I’m trying to be careful not to over-train my shoulders and back since I’m swimming. I can’t imagine having to rely on the stationary bike. That’d just be too much. Other than that, the only other strength exercises I’ve consistently done are calf raises and bridges.

Let me say something about bridges before I close this entry. I started doing bridges regularly as a way to avoid core imbalances while training squats/deadlifts regularly. I already had no idea why folks do crunches/situps/ab machines or any other common ab work, but now I really don’t know what the point is. First off, your core is not just your front, but your sides and back as well. For athletes, the back and sides of your core are probably much more important to performance, yet much weaker than your front. Most ab exercises you see folks doing don’t even begin to touch these areas. Second, you can hit your core using any bridge variation and keep the area under much, much greater time under tension. Third, your core is meant to be stable in order to transfer force from lower to upper body and vice-versa. Thus, you probably get much better core strength gains from doing any of the hip-dominant compound lifts, pullups, sprints, jumps, pulls, or standing pushes than any of the “ab” exercises. Bridges not only provide functional strength to the core, but make an athlete much better at most of the other foundational movement patterns.

Leave a Comment

PF Recovery, Week 2, Day 5

We’re already 5 days into week 2 (or 3, depending on how you’re counting)! I stopped giving you all updates on the day-to-day because since I’m not running, it doesn’t change much. No or minimal heel pain, go to the gym, lift, swim, work, wash/rinse/repeat. So I’m not writing every day, even though every day I’m learning about PF.

That said, I did remember I’m supposed to be telling you all what I’m doing to deal with this thing. I’ve already made clear in a few of my earlier posts that PF is unique to each person–no treatment plan is 100% foolproof. I’ve told you I roll my foot on a frozen ice bottle for self myofacial release. I’ve also already told you that there is no substitute for the miracle cure. The miracle cure is the most important thing. If you are an athlete and acute PF bites you, humble yourself and shut it down for a few weeks. Err on the side of more, not less rest for the sake of your long-term sanity (I mean, running). Seriously, shut it down. If professionals can do it, us mortal amateurs can afford the time off.

Now, back to what I’m doing/using for PF besides the miracle cure. Today, I’ll talk about my inserts. I have been wearing the Superfeet Green insoles.

I bought mine here in Baltimore from Charm City Run Timonium, but you can do the online thing if you’d like. When I’m not in a pool or a shower, these things are under my feet. I have a pair of new sneakers (more on those later) that I wear only in the house with these in, but I take out the factory inserts in every other pair of shoes I wear and put these things in. They are exceptional. If you use a cheap pair of penny loafers (when I first bought these 5 years ago, that’s what I had) or dress slide-in shoes, these will not feel good. But this time around, these feel very supportive, and firm, while still allowing the cushioning system of the shoe itself to work. It took some time to get used to, and I don’t wear some of my shoes because the insert-shoe combination causes some knee pain in my “good” leg. As Flossy Carter would say, this is a real review. I paid for this with my own money, and I use it in my own life. These insoles are the real deal, and this has remained true even after the cortisone has worn off. I haven’t run in them yet, but they are my daily drivers in the gym and nothing else about my routine has changed (except no deadlifts/squats/burpees).

Another thing that’s hit me while researching and reading about this insanely irritating condition. So many people are trying to make money off this thing. Consider this: every single video or blog I’ve watched or read has substantial spam about “natural cures” for PF or “cure your PF in 3 days!” or something of that sort. So many people have this thing, and it is so irritating because nobody knows how to cure it, lol. That said, I have found some resources that seem truthful, including Dr. Julia Overstreet. Her video is the best resource I’ve seen on PF that you can consume in under 20 minutes, hands-down, when you take into account the quality of the information with respect to the science, and the honesty of the information. In it, she describes how she directs her patients to use over-the-counter inserts first to see if symptoms subside, and of c0urse, Superfeet Green makes an appearance. This is because when OTC are compared in clinical trials to prescription orthotics, there is no statistical difference.

Happy running! God bless.

Leave a Comment

PF Recovery, Week 1 Recap

So what have I learned after taking two weeks of rest with plantar fasciitis? I’ve learned that no one knows much of anything about this condition, and I’ve learned that swimming is a lot of fun. I’ve also learned that exercise can be immensely pleasurable.

I’ve felt, at least for the past 8 years or so, that whenever I was exercising, I was stealing time from someone or something that was more worthy of it–family, work, church, or some combination of those three. I justified it to myself by saying that I needed to stay fit because of health, knowing that I want to avoid any number of Western diseases. While that justification might work if I were an extreme workaholic and never paid my diet or lifestyle, it is very difficult to use that justification for anything remotely performance oriented.

What plantar fasciitis has done for me is made me reject feelings of guilt that may crop up when I’m enjoying a workout or planning a race goal. Plantar fasciitis, for me, has made me realize that these things don’t last forever. More than that, your body and soul are made for pleasure and not just obligation. If one is built for strength and power, or if one likes endurance sports, these are legitimate pleasures to be enjoyed while they can be.

I have nothing much to say PF-specific because, of course, there is nothing much specific to say. Except that for most cases the miracle cure is something no one tries: rest. Of course there are a few additional components to your recovery protocol, including strengthening exercises, calf stretches, and OTC orthotics, but for most cases-especially in athletes-it’s just time to shut it down for a while. Unfortunately, PF and other repetitive strain injuries don’t come at the most convenient times, and most people are not willing to take the time off. So every day that I am forced to take a day off of running makes me all the more grateful for the miles that I have, and will, run.

I’m not sure I’ll write daily about PF, but I’ll be sure to provide a weekly update. Hope you are enjoying your favorite workout!

Peace and Blessings.

Leave a Comment

PF Recovery, Day 5

Another day pain free in the heel, but now have to figure out how to strengthen and loosen my calves. Those feel a bit tight from the calf raises I’ve been doing–specifically the seated calf raises–and so I’ll be taking it slow there. My calves have always given me problems, especially as I increase the running volume whenever I start a training block. What I’ve noticed after doing a lot more one-legged bridges in my general conditioning program is that when my left leg is on the ground, my lower back muscles on the right hand side are much weaker compared with when my right leg is on the ground and my left side lower back muscles are stabilizing. Almost certainly this has an effect on my calves, it’s just that I have no way of predicting the effects with any precision. It is mostly an issue when I’m doing hill sprints or anything less than 200m.

As I think about it, this is possibly the reason I’m dealing with PF in the first place. Not only are my calves weaker than they used to be, but since my hips and core are not balanced, my left calf and foot had to transfer a greater proportion of force to the ground than my right calf and foot. It probably also didn’t help that my right calf had been strained, and I probably didn’t wait long enough for it to recover. As if injuries weren’t complex enough, trying to sort out the ultimate cause can be an intractable puzzle in itself.

Well, my body is feeling great, calves aside, and I’ve never been as strong above my hips as I am now. In the last six months, I’ve set personal bests in every lift that I do {pullups, bench, incline bench, deadlift, barbell row} except for pushup, and that’s only because I find doing high volumes of pushups (or anything else besides running, for that matter) tedious. Swimming has helped keep the feeling you get from a good cardiovascular workout, at least for me. When I’m only lifting, not only do I gain weight quickly, but I just feel heavy and my mind is not as sharp. When I’m doing aerobic-heavy workouts, I’m always tired. So the circuit-based training I’m doing based on pushups, pullups (and squats/deadlifts when my foot recovers) has preserved enough time for the aerobic workouts I need to feel healthy.

Before I close, let me share two great posts on PF from Strength +Running. The first is an overview of PF rehab, and the second is a summary of the process. Again, evidence-based, extremely helpful stuff that fits into an overall wellness philosophy.

And before I go to work, let me take a moment to share a brief reflection on 2 Corinthians 4:16 [NIV]-“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.” As an amateur athlete who believes fitness is a critical component of your whole health, it is nonetheless true that we *will* decline. Our strength will not remain, and we will not be able to keep what we have gained in our bodies. We as athletes reject this truth, but unfortunately truth cannot be rejected. However, we can learn to be renewed daily in Christ. This renewal takes a trajectory from the periphery of spiritual experience into the core of life in God as we transition from this life. While it is of considerable value to develop our bodies, we must take care that we are not neglecting the soul. The natural course is for both your soul and your bodies to be wasting away. We have the choice to avoid the decay of only one of these. Please be sure you are spending your life wisely in this regard.

Peace and Blessings.

Leave a Comment

PF Recovery, Day 4

4 days pain free! Even on first step out of bed…

I never thought I’d be saying that so soon, but it’s true. Hopefully it’s not just the cortisone, but that there is some healing going on as a result of wearing the inserts and avoiding running. It’s been two weeks tomorrow since I’ve run on the foot, and I’m getting antsy, but am just glad I can continue to stay fit by going to the gym and swimming. I’m very thankful for that.

I’ve also been thinking a lot about this, and I’m definitely modifying my goal for this fall. I’m certainly not doing the marathon, and I think I’ll defer Richmond until next year because I really want to run Richmond. I will pick a 13.1-miler or 10K, and use the training to establish a base that will help me reach my goals of a 6 minute mile and a 75 minute 10-miler.

Revising my goal will allow me to be flexible about really listening to my body and my foot, rebuilding some of the lower body coordination and strength I may have lost due to not lifting heavy squats/deadlifts and not doing hill sprints, and changing the way I work in faster intervals.

PF is a really remarkable thing. As I said, there were a couple very interesting posts here and here on PF I found informative on runresearchjunkie.com. These posts (aside from a YouTube video I have to find the link for you for) are hands-down the most informative and credible pieces on PF written for the general audience. Virtually everything else I’ve read is either solely anecdotal accounts or polemical position-focused writing. 

Both articles deal with the science of PF’s etiology, natural history, and effectiveness of treatment strategies. You should read runresearchjunkie’s write-ups, for sure, but the rundown is as follows. First, there seem to be relatively few effective treatments when compared with the natural history (i.e., course of PF without any intervention or treatment). These effective treatments are basically limited to *rest*(!!, which I guess to some folks is the same as natural history), low-dye taping, orthotics, and cortisone shots. Almost everything else you see advocated as effective courses of treatment have not been demonstrated in randomized, controlled clinical trials (RCTs).

Now, if you read the running blogs or do a quick Google search of “plantar fasciitis treatment running” or some combination of plantar fasciitis and athletics, you will believe that the treatments I’ve described are wholly ineffective. First off, many writers seem to believe that cortisone therapies are actually harmful, when in fact, they are demonstrated in RCTs to be effective. I believe much of the controversy centers on the risk of PF rupture. As I wrote previously, PF rupture seems to be associated with cortisone shots when the drug is administered wrongly, or the athlete decides to return to normal activities too soon. Orthotics are another controversial treatment, if you were to believe the anecdotes on running blogs, etc. Some people swear they are worthless. However, one must be careful to define what is meant by “orthotic.” First off, if orthotic includes custom and generic, then it is clear that orthotics are effective. The question seems to be, “Should I sink $100s into custom orthotics or buy a good off-the-shelf orthotic?” The answer to this question is, in fact, more equivocal, with some podiatrists instructing their patients to purchase OTC orthotics before they try prescription orthotics. Nonetheless, orthotics are clearly effective, and demonstrated so in  RCTs.

I think that the problem seems to be in the tension between the expectations of the athletes and the reality of PF. First off, just because a treatment is demonstrated effective, doesn’t mean that it is foolproof. For example, suppose the natural history (course without treatment) of PF is that 50% of patients are returned to normal activity after 4 weeks of rest (I’m just throwing these numbers out there as examples). Well, if cortisone returns 55% of patients to normal activity after 4 weeks of rest in an RCT, then cortisone would be demonstrated an effective treatment. But, what this says is that there is a relatively small effect size (true for almost all PF treatments, regardless of the actual numbers) meaning that there is relatively small improvement in treatment efficacy over the natural history. When athlete sees a doctor or a physical therapist, what they want is fool-proof, not something slightly better than their current inability to perform. Yet, that’s what you get with most PF treatments, and hence why there’s so much controversy and passionate debate about this topic based in anecdotes and personal experiences. PF takes time, rest, and seems to resolve itself over time. The control of this recovery, unlike the recovery from many other types of injuries an athlete can suffer, is simply out of their–or their care provider’s–control.

If you have PF, you know that it tests your ability to trust the process and be patient. Have you had PF? Are you able to let go and listen to your body while letting the process work?

Peace and blessings.

Leave a Comment

PF Recovery, Day 2

The cortisone is still working, although I feel like it may be starting to wear off and that I’ll be able to rely on cues from my foot if I do something I’m not supposed to. All that to say, still no pain. 

Now about that cross training. I basically do a circuit weight training workout for about 20-40 minutes and then swim anywhere from 10-25 minutes depending on how much time I have. I am planning to build the swim up to 40 minutes 2x per week, and about 20 3-4x per week. For weights, I emphasize pullups, weighted push-ups, and planks. I always superset the pullups and push-ups with one of the following: stability ball hamstring curls, lunges, cossack squats, and single leg squats. No heavy squats or deadlifts right now, but I’ll add those back in once I’m clear to run a bit more. 

This is comfortable for me because I am trying to be a well rounded athlete, not necessarily the best “runner” I can be. I want to run, but I also want to look and feel strong and powerful. So my workout hasn’t changed much from what I usually do, just no heavy squats, deadlifts, or burpees. 

As the month wears on, I may need to experiment with cycling. I don’t want to since I don’t think stationary cycling simulates road cycling, and I’m enjoying swimming, but I want to avoid overuse injuries in my shoulders since those are the most important joints for weightlifting. If I hurt my shoulders, I’m not sure what, if any, strength exercises one can do, so I don’t want to overdo swimming even though I like it quite a lot. 

Maybe one of these days, I’ll type up some of my log and post it for you. What do you do for cross training? 

Tomorrow, adding back in calf raises and stretching exercises. Hope there are no surprises after cortisone. And, here’s a link to a very interesting post here and here on PF I found informative. Maybe some thoughts on those links tomorrow. 

Peace and blessings. 

Leave a Comment

PF Recovery, Day 1

Plantar fasciitis makes you grateful and very thankful that you have the physical ability to run, lift (somewhat) heavy things, and move through almost any natural pattern without pain. Because plantar fasciitis seemingly comes from nowhere, and apparently goes away of its own accord.

However, on my first day of what I’m calling “plantar fasciitis (PF) recovery” I am just thankful. I am thankful that I learned to swim well enough to get a decent workout in the pool and develop some cardiovascular fitness. I am thankful that I can still do enough lifting to keep my weight stable and still look strong. I am also thankful I have good insurance and can see the doctor.

You see, the most important thing for PF, I’m realizing, is rest. A lot of it. Preferably no running. So every time I complain to myself I can’t run, I remember how thankful I am for the fact that running is still in my future. 

But yes, the most important thing for PF, at least for me, is rest. A lot of it. I haven’t run pain-free (afterwards) for nearly 3 months now. This is probably because I never gave my foot the rest it needed to recover. Each time I would feel my PF getting better (after 2 or 3 days of no running and swimming/weights as my cross-training–sometimes as much as a week), I would go run. The run would feel awesome, but the rest of the workday and when I wake up my foot would be incredibly painful. I would always be tempted to run after it feels even a bit better, but after calling the doctor’s office, two visits, and a referral to the podiatrist, I am now accepting the fact I need to submit to extended rest. At least 4 weeks of it.

This is because the podiatrist made me (can I say that?) take a cortisone shot. Let me tell you, that thing is amazing. Instantly pain free, for me (especially since my PF was feeling better after taking a week off before the podiatrist). When I say instant, I mean once he took the needle out, it was as if my PF was normal again. 

However, if you have PF and you get a cortisone shot, by no means or under no circumstances run on your foot–not even if you’re going to miss your train to work!

This was what was going through my mind yesterday and this morning while I was thinking about all this. A quick Google search will reveal how controversial the cortisone shot is in the running community. Some say absolutely not unless you are seriously considering surgery. Others say there’s nothing at all to worry about. The main two side effects that other runners have reported experiencing are complete rupture of the PF and/or fat pat atrophy. However, reading some of the critical reviews you can find on PubMed, you come away with the impression that a good portion of this is due to two things: poor administration of the cortisone and continuing to exercise during the healing period. I have read that the most critical time after the cortisone shot is 2-3 days after administration. It is during this time that the short-term cortisone makes the tendons the weakest, and so if you run while the foot feels amazing after the cortisone (and it feels truly amazing!), you are at the very least risking long-term chronic PF injury, and complete PF rupture at the worst.

Therein lies the rub. To most athletes, let alone running, the cortisone shot would make a return to full activity so tempting. In my reading it seems a lot of us have gotten into this trouble because we are pushing the envelope in the first place and trying to prepare for a goal race or competition. Once PF hits, whatever goals one may have had must certainly be revised. But who wants to lose fitness during a training cycle? Once you have the cortisone, it can be incredibly difficult to resist a workout. Especially if your foot feels amazing like mine does. Don’t risk it. You won’t feel the damage, but damage will certainly be done. When the cortisone wears off, oh boy…

That’s the weirdest part of all this. My foot feels amazing, but I know it’s not healthy. I’ve read enough to know not to mess with this so early on. So it feels like my mind is playing tricks on me because I still act as if it is delicate, but there is absolutely no pain. My worst nightmare is if something I do now makes it much worse since I’ll have no immediate feedback until much later after the damage.

Anyways, I guess the short of it all for day 1 is: cortisone is an absolutely beautiful thing. I believe there will be no horror stories on the other side. And, yes, I will take the 4 weeks off. The horror stories of runners who’ve pushed through on the cortisone are very persuasive! I won’t be adding to the list. 

For day 2, I’ll describe my cross-training and some of the exercises I believe were making a big difference over the first week before the shot. I’m taking a break from them until after the third day post-shot, but my foot was feeling a great deal better and so I think they were doing something for me. 

A bientôt.

Leave a Comment