Can I run with Plantar Fasciitis?

Summary

This video script addresses the common running injury, plantar fasciitis, explaining its inflammation and irritation of the foot's largest ligament. It challenges the conventional medical advice to stop running, emphasizing the importance of communication with doctors to continue training for a specific race. The speaker shares personal strategies for managing the condition, such as running on the right side of the road to reduce stress on the fascia, and advises against corticosteroid injections. The focus is on reducing inflammation naturally, monitoring pain levels, and maintaining fitness while healing, advocating a thoughtful approach to treatment and recovery that aligns with a runner's goals.

Takeaways

• 👨‍⚕️ Plantar fasciitis is an inflammation of the largest ligament in the foot, not just irritation.
• 🏃‍♂️ Stopping running is often advised by doctors to reduce stress on the plantar fascia, but it's not the only solution.
• 🗣️ It's crucial to communicate your running goals to your doctor to ensure they are part of your treatment plan.
• 🚫 Plantar fasciitis doesn't self-resolve; ignoring it can lead to chronic inflammation and potential rupture.
• 🔁 Continual stress and inflammation can degrade collagen in the plantar fascia, leading to a condition called fasciosis.
• 🚶‍♂️ Running with plantar fasciitis is possible for most runners, but it requires careful management.
• 🧊 To reduce inflammation, use methods like contrast baths, ice, compression socks, and elevation.
• ❌ Avoid corticosteroid injections as they can weaken the collagen and increase the risk of rupture.
• 🛣️ Running on the right side of the road can help decrease stress on the plantar fascia, as demonstrated by the speaker's personal experience.
• 🥗 Pay attention to nutrition, sleep, and stress levels to support the healing process of the plantar fascia.
• 📝 Keep a pain journal to monitor pain levels, running activity, and progress towards healing.

Q & A

What is plantar fasciitis?

Plantar fasciitis is an inflammation and irritation of the largest ligament in your foot, known as the plantar fascia.

Why do doctors often advise runners with plantar fasciitis to stop running?

Doctors suggest stopping running to remove the majority of stress from the plantar fascia, which they believe will help the injury heal faster.

Why is it important for runners to communicate their goals to their doctors?

It is crucial for runners to communicate their goals to ensure that the doctor understands their timeline and helps them achieve their race objectives while managing the injury.

What is the misconception about plantar fasciitis being self-limiting?

The misconception is that plantar fasciitis will eventually go away on its own. However, if it's inflamed and the runner continues to run on it, it can lead to chronic inflammation and won't heal without proper treatment.

What can happen if a runner with plantar fasciitis continues to run without addressing the issue?

Continuing to run without addressing plantar fasciitis can lead to chronic inflammation, partial ruptures in the fascia, and a condition known as fasciosis, which is different and more severe than plantar fasciitis.

What is the first step recommended to reduce inflammation in plantar fasciitis?

The first step is to reduce inflammation through methods such as contrast baths, icing, wearing compression socks, and elevating the feet.

Why are corticosteroid injections not recommended for plantar fasciitis?

Corticosteroid injections are not recommended as they can weaken the collagen in the plantar fascia, making it more prone to rupture.

What is the importance of running on the right side of the road when dealing with plantar fasciitis?

Running on the right side of the road can help decrease stress on the plantar fascia by using the slope to supinate the foot, which can aid in healing.

What are some ways to support the plantar fascia while running and healing?

Supporting the plantar fascia includes maintaining fitness through alternative exercises, ensuring proper nutrition, getting enough sleep, managing stress, and stretching the Achilles tendon.

How can runners monitor their plantar fasciitis and ensure they are healing?

Runners can monitor their condition by tracking pain levels using a pain journal, observing for signs of bruising or swelling, and ensuring that pain and inflammation are decreasing over time.

What is the role of a runner's overall body strength and form in the healing process of plantar fasciitis?

Strengthening the entire body, including the glutes, hamstrings, and core, helps maintain running form and reduces the risk of further stress or injury to the plantar fascia.

Why is it essential for runners to challenge the standard of care when dealing with plantar fasciitis?

The standard of care often involves stopping running, which may not align with a runner's goals. It's essential to find a treatment plan that allows for continued running while healing to meet personal and race objectives.