Hello... I have had a bit of PF niggling for a while last year in one foot only. I admit I probably do not stretch enough etc too. However, I went to get some new shoes last week and was told I have being wearing a whole size too small! I have ran two days back to back - only a 5 and 3 miler to be fair, but I could not believe I had no pain this morning when I first got up (when the PF is worse) sorry if this is a stupid question, but would the shoes of made such a difference immediately? Or I am being lulled into a false security? I am just starting training for a marathon in 15 weeks and just want to get to the start line without messing myself up. Any PF advice peeps? Thanks x
The advice given to me by a physio when I developed PF was to do calf stretching AND stretch the plantar fascia. This is what worked for me: custom orthotics in a neutral shoe (the orthotics control motion - not the shoe, motion control shoes don't always work for everyone and it is better to be assessed individually and professionally) and the stair stretch, that is standing on a stair and letting the heels overhang as you gently lower them into a calf stretch. This stretches the fascia also. Good arch support is important to control the sudden stresses on the fascia that occurs on foot strike. And ice and massage after running. So far its worked for me, I had excruciating PF seven years ago, do the above regularly and have had no problem since. However, probably best to ask a pro physio and see if you get similar advice
Not arguing that point; yes there is a risk with overstretching the pf, but the advice I was given was that the plantar fascia needs to be gently stretched also. However, the key issue is tightness in the calves. Good arch support controls the sudden overstretch that occurs upon impact when the foot is at risk of flattening out. This is simply the advice I got years ago that's worked for me. Any stretching at all can turn into an overstretching issue if taken too far, especially tendon stretching and the pf is indeed tendon rather than muscle, but I was told that this also needs a little bit of flexibility to reduce the forces exerted at the point of insertion in the heel.
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