Sunday, January 15, 2012

Long run and heel pain

Today's scheduled training run was a 10-miler with Mary.  We were joined by several others from NCRC BWG for miles 1 through 8.  While I don't mind running alone, running with someone is so much more fun!  It is nice to be able to talk to others, hear various drama of family dynamics, etc.

I set my alarm for 6:30 a.m. to be ready for our 8 a.m. run.  When the alarm went off I stayed in bed and stretched my left foot a little.  Lately, I have been bothered slightly by some pain in my left heel.  I have a feeling that it is plantar fasciitis.  The slight nagging little pain started just before the OBX Half Marathon.  After lots of stretching, icing, and rolling the bottom of my foot, the pain was pretty much gone.  

Then, of course, life got in the way...  After the half, I ran Thanksgiving Day, then only ran 3 or 4 times in December with the longest run being 7 miles on December 17.  I didn't run again until January 8 and  started off by bangin' out a little over 8 miles.  So...obviously, my left foot is a little annoyed with me because I was an idiot.  

The 10-miler today wasn't terrible, but the nagging pain in my heel didn't really make it enjoyable.  I wasn't in pain, but I was a little uncomfortable.  After our run, I stopped at Starbucks just south of the trail.  The person in line in front of me happened to be a physical therapist.  I guess it was obvious that my foot was hurting a bit and she gave me some ideas for stretches, etc.  I have seen all the stretches she mentioned, but I tend to be a little lax with follow-through.  

Lovely!  I look like a hot mess! But, at least
it is helping my foot.
When I got home, I popped in the shower and got prepared to be nice to my foot for a while.  Complete with my blue-white polka dot bathrobe and lime green CEP socks, I settled in a chair with an ice pack and my i-need foot massager.  See that cute little striped sock?  It is holding my ice pack.  After 20 minutes of icing, I used the hardest shiatsu setting on my massager for 20 minutes.  After the massager was done, I repeated this pattern two more times.  After the last cycle, I am beginning to feel like I am on the mend.  I am going to take it easy the rest of the day, and probably repeat my icing/massage pattern a couple more times.  

Also, I have an appointment scheduled with Dr. Molly at Active Chiropractic on Wednesday.  I am sure that she will tell me that my hips are terribly misaligned again and she will probably kill my foot with ART massage.  

Oh well, I gotta get this stuff worked out.  The Disney Princess Half Marathon is in 42 days and I am not gonna do anything to risk not being able to run that race!


  1. Massage, ice and rest are all great for decreasing inflammation and starting the healing process, but they will not fix the problem. I am learning the hard way that you have to do the strength training and stretching and be consistent with it. I cannot emphasize enough the importance of consistency. It might've saved me a lot of time and suffering if I'd taken that to heart sooner. You can see experts and they can "work" on you, but in the end you have to put in the time and effort to mend your body.

    1. I would recommend stretching every day, once or twice if you can. I thought I was doing enough before, but I have been stretching multiple times a day and am finally seeing a difference. I think runners don't stretch nearly enough or think they only have to do it on run days.

      I'm also gonna start doing yoga 2x a week next week. I think it will help prevent further problems.