Can I run with Plantar Fasciitis?
Summary
TLDRThis 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
- ๐จโโ๏ธ Plantar fasciitis is an inflammation of the largest ligament in the foot, not just irritation.
- ๐โโ๏ธ Stopping running is often advised by doctors to reduce stress on the plantar fascia, but it's not the only solution.
- ๐ฃ๏ธ It's crucial to communicate your running goals to your doctor to ensure they are part of your treatment plan.
- ๐ซ Plantar fasciitis doesn't self-resolve; ignoring it can lead to chronic inflammation and potential rupture.
- ๐ Continual stress and inflammation can degrade collagen in the plantar fascia, leading to a condition called fasciosis.
- ๐ถโโ๏ธ Running with plantar fasciitis is possible for most runners, but it requires careful management.
- ๐ง To reduce inflammation, use methods like contrast baths, ice, compression socks, and elevation.
- โ Avoid corticosteroid injections as they can weaken the collagen and increase the risk of rupture.
- ๐ฃ๏ธ Running on the right side of the road can help decrease stress on the plantar fascia, as demonstrated by the speaker's personal experience.
- ๐ฅ Pay attention to nutrition, sleep, and stress levels to support the healing process of the plantar fascia.
- ๐ 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.
Outlines
๐ Understanding and Managing Plantar Fasciitis for Runners
Plantar fasciitis involves inflammation of the largest ligament in the foot. Doctors often recommend stopping running to reduce stress on the plantar fascia, aiming to accelerate healing. However, the key is to communicate with your doctor about your running goals. Ignoring plantar fasciitis can lead to chronic inflammation and more severe conditions like plantar fasciosis. It's crucial to address inflammation through natural methods and continue running mindfully to avoid worsening the condition.
๐ Monitoring and Treating Plantar Fasciitis
Effective management of plantar fasciitis includes reducing inflammation and supporting the healing process through proper nutrition and rest. Monitoring pain and swelling is essential, and tools like a pain journal can help track progress. Avoid treatments like corticosteroid injections that can weaken the plantar fascia. With careful attention and appropriate measures, runners can maintain their fitness while healing plantar fasciitis.
๐ฅ Communicating with Your Doctor About Plantar Fasciitis
Doctors often follow standard treatments for plantar fasciitis that may not align with a runner's goals. It's crucial to clearly communicate your running objectives and training plans to ensure the treatment supports your running schedule. Monitoring pain, avoiding invasive treatments, and focusing on overall fitness are key strategies for managing plantar fasciitis while continuing to run.
Mindmap
Keywords
๐กPlantar fasciitis
๐กInflammation
๐กRunners
๐กHealing
๐กStress
๐กChronic inflammation
๐กCollagen
๐กDoctors
๐กNutrition
๐กPain journal
Highlights
Plantar fasciitis is an inflammation of the largest ligament in the foot, not just irritation.
Doctors often advise against running with plantar fasciitis to reduce stress on the ligament.
The goal with plantar fasciitis should be to communicate clearly with doctors about the importance of running and specific race goals.
Plantar fasciitis is not self-limiting; continuing to run can lead to chronic inflammation and damage.
Ignoring plantar fasciitis can result in the condition worsening into a different problem called Boshy OSIS.
To treat plantar fasciitis, reduce inflammation through methods like contrast baths, icing, wearing compression socks, and elevating feet.
Avoid corticosteroid injections as they can weaken collagen and make the plantar fascia more prone to rupture.
Support running fitness while managing plantar fasciitis by running on the correct side of the road to decrease stress on the ligament.
The speaker personally healed from plantar fasciitis in two weeks by running on the right side of the road and without other treatments.
Monitor pain and swelling to ensure plantar fasciitis is not worsening and that healing is progressing.
Maintain a pain journal to track progress and provide insights into what may be aggravating plantar fasciitis.
Nutrition, sleep, stress management, and stretching the Achilles tendon are key to healing plantar fasciitis.
Consider nutritional supplements like antioxidants, tumeric, and collagen to support the rebuilding of the plantar fascia.
Consult with a doctor before taking any supplements to ensure they are safe and appropriate.
Be deliberate and thoughtful about running activities to avoid worsening plantar fasciitis while still training.
Strengthen the entire body, not just the foot, to support running form and reduce stress on the plantar fascia.
Communicate clearly with doctors about the timeline and goals for running to ensure treatment aligns with race preparation.
Do not accept the standard of care blindly; advocate for treatments that allow for running while healing plantar fasciitis.
Transcripts
Dok on the run we help injured runners
run what is plantar fasciitis well itis
means inflammation so if you have
plantar fasciitis it's just irritation
and inflammation of the largest ligament
in your foot now lot of doctors tell you
to stop running if you have plantar
fasciitis well the idea is that you're
stressing the plantar fascia when you're
walking on it and of course when you're
running there's a little more stress on
it when you're running so in the
doctor's mind they think well if we can
get you to stop running it's going to
remove the majority of the stress to the
plantar fascia and you'll start to heal
faster so again the doctors job is to
make you heal the doctors job unless you
make it their job is not to get you to
your goal race on time so when you go to
the doctor make sure you explain to your
doctor you know okay my foot hurts but
the problem isn't that my foot hurts the
problem is that I want to do this
particular marathon on this particular
day I have this much time to get ready
and I want to finish in this particular
time you need to make sure that the
doctors on your team so that's the key
thing you've got to do differently when
you go to the doctor don't just answer
their questions make sure that you get
your point across now back to the topic
at hand so if you have plantar fasciitis
some people will tell you it's
self-limiting that eventually it'll just
go away not true if it's inflamed and
you continue to run on it you continue
to irritate it you continue to aggravate
it and you get chronic inflammation
around the plantar fascia it won't just
go away it can't it's not gonna heal
that doesn't mean you can't run most
runners I think can run with plantar
fasciitis but you don't want to ignore
it the mistake runners make when they
have plantar fasciitis is they just
think okay well it's not that big of a
deal it's just a irritation I can tune
out the pain I know how to suffer I'll
just do it I'll just run well the
problem is if you do that you get
chronic inflammation that develops
around the plantar fascia you get
irritation your body responds with
inflammation and then the inflammatory
fluid actually contains degradation
zaimes
that are supposed to remove tissue
debris all that junk that happens as a
consequence of the injury well the
problem is those degradation times
actually degrade collagen your plantar
fascia is a huge sheet of collagen on
the bottom of your foot so if you have
those enzymes continually you know
infiltrated around the play
dissolving the plantar fascia
effectively the plantar fascia develops
a different problem called plantar
fasciitis
so when runners are just run and ignore
it for a year or two they get plantar
fasciitis the the fashion gets thicker
it gets degenerated the some of the
fibers start to rupture you get a bunch
of little tiny partial rupture is where
the the fash is actually coming apart
then you have a different problem
altogether it's not plantar fasciitis
anymore it's not even inflamed anymore
its Boshy OSIS which is a different
problem so you don't want to just ignore
it and run you have to do something
about it
but if you do something about it and you
can improve while you run then you can
stay on track and you can finish your
goal on time so again the thing that
prevents the plantar fascial from
healing is too much continual stress
applied to the fafsa and too much
inflammation so the first step is get
the inflammation out you know do
contrast baths ice it wear compression
socks elevate your feet do whatever it
takes to get the inflammation to calm
down we discuss all that stuff in the
runners heel pain course but just do
whatever it takes to get the
inflammation out and don't do
corticosteroid injections don't let your
doctor inject you it weakens the
collagen and it's more prone to rupture
if you just run on it so don't do that
but do all the natural stuff you can do
at home all by yourself to get the
inflammation to calm down first if it
calms down it feels better then what I
would do is try to really support your
fitness try to do some other stuff to
maintain your running fitness and run a
little bit to test it out when you run
and test it out you want to make sure
you're running on the right side of the
road so if you haven't seen that video
you should check that out on how to run
on the right side of the road when you
have plantar fasciitis because if you
pick the right side of the road you know
depending upon which direction you're
running it will actually change the
amount of stress and strain on the
plantar fascia your goal is to decrease
the stress to the plantar fascia now I
personally not long ago a few months ago
I had plantar fasciitis on my right foot
and all I did was run on the right side
of the road where I was deliberately
running on the slope to supinate that
foot and decrease the stress to the
plantar fascia my plantar fasciitis
healed in two weeks I didn't do anything
else no pills no injections no night
splints no no fancy gizmos no stretching
routine nothing I ran every day on the
right side of the road my plantar
fasciitis went away so yes in that
respect that's proof that you can run
with plantar fasciitis if you know what
the
problem is if you know how bad it is if
you monitor it and you're making sure
that it's not getting worse and that
it's in fact getting better even as you
continue to run so that's the main
things you got to think about what
prevents it from healing and don't do
those things then think about what helps
it heal and do those things so do the
stuff that really supports the plantar
fascial you know pay attention to your
nutrition make sure you're sleeping make
sure you're not stressed out make sure
that you're stretching the Achilles
tendon because that's really one of the
keys to healing plantar fasciitis and
then also do something to reduce the
inflammation in terms of antioxidants in
your diet tumeric taking collagen
supplements or something like that that
can actually help rebuild any little
micro tearing that might have happened
in the plantar fascia you know of course
check with your doctor before you take
any kind of nutritional supplements but
those things can all help the whole key
again is to try to do whatever you can
control to accelerate the healing make
sure you reduce the inflammation and
then make sure you just really monitor
your pain monitor your swelling make
sure you're not getting any swelling and
keep a painter I want to make sure that
your pain is going down go to the
website just go to doc on the run comm
and you can download the pain journal
for free it's right there on the website
I actually made a pain journal for
runners that you can just print out it's
like a PDF so you just print it out keep
track of your pain keep track of what
run you're doing when it happened what
surface you're running on and then you
can continue to improve even as you
continue to run and heal your plantar
fasciitis
but don't just ignore it that's the
worst thing you can do is just think
well I'll just tune it out you have to
pay attention to the pain so the pain is
going to be associated with inflammation
if it hurts you're getting more
inflammation if you get more
inflammation you're getting more of
those degradation enzymes around the
faster that can damage it long term you
don't want to do that so that's the
thing is you really have to just be
thoughtful about this and be deliberate
about doing all the things that can help
it improve avoiding all the things that
will make it worse but that doesn't mean
you have to stop running most runners
with plantar fasciitis can run and heal
their plantar fascial all at the same
time you just have to be thoughtful
about it when you see your doctor you
also need to make sure that your doctor
is being thoughtful about it that sounds
stupid but trust me I used to do this
basically any patient that came in with
heel pain they were assumed to have
plantar fasciitis and that's common in
most doctors off
so it's a simple fix for plantar
fasciitis but usually that's just like
first step reduce the inflammation you
know with a corticosteroid injection you
don't want to do that you know or stop
running you don't want to do that where
a night splint or a fracture walking
boot you don't really want to do that
either so you have to do all the things
that are going to help without making
your running Fitness worse without
actually decreasing your fitness making
you weak or making you lose all that
aerobic fitness that you work so hard to
build you know that's why you have to
really talk to your doctor about this
and drive home the point that look this
is my goal the only way I'm going to
give you a good review and tell people
that you're awesome is if you get me to
my goal race on time if if you tell me
to sit out my race I'm not gonna tell my
friends that you're an awesome doctor
that's just the way it is so you need to
be straight with your doctor and you've
got to be you know really forceful
sometimes and explaining that this is
your goal your goal is to run your goal
isn't to get the heel pain to go away
your goal isn't to make the heel pain go
away when you wake up and step out of
bed
the goal is to get to your race and be
able to run and be fit for that run so
that's the big thing now again that
brings up a you know a main point here
and that the standard of care is what
most doctors do in any given community
and the standard of care fails most
runners most runners want to run most
doctors tell you stop running so when
you go to the doctor very specifically
tell the doctor what your timeline is
tell them what race you're going to do
tell them what your training plan is and
what braces or what runs you think you
have to do in preparation for that race
you need to be straight with your doctor
and you need to make sure that they
understand what your real goal is that's
crucial and the next thing is the thing
about is that you got to monitor it so
really three ways to monitor it so if
you have bruising first of all you
probably don't have plantar fasciitis
it's probably a partial rupture of the
plantar fascia if you have lots of
swelling you may have a partial rupture
or even plantar fasciitis but there
really isn't that much swelling when you
have plantar fasciitis so you want to
monitor that you need to look for
bruising if it really hurts you need to
look for swelling you need to monitor
your pain so again get the pain Journal
print it out keep track of your pain and
make sure you're staying on track if
you're getting better that's good you
should be able to continue to run and
continue to run more your goal is to get
your heel pain to go down and your
activity to go up even as you continue
to he
so that's really what you have to focus
on then you have to really make sure you
do everything else you want to fortify
the rest of your system the whole rest
of your chassis you know everything else
glutes hamstrings your core everything
that supports you when you run you want
to work hard to strengthen those things
so that as you run you don't lose your
form and pronate unpredictably in a way
that's gonna stress the plantar fascia
that would put you at a risk of re
injury to the plantar fascial so you
know again really be thoughtful about
this really think about what you can do
where you run what workouts you do what
are the things you can do changing your
running form what can you do to put a
little bit less stress on the plantar
fascia and continue to heal what are the
things that you can do to heal faster
whether it's nutritional supplements or
sleeping more decreasing your stress
more what are the things you can do to
make the plantar fascia heal faster
don't just accept the standard of care
you don't have to stop running you don't
have to have corticosteroid injections
you don't have to take ibuprofen every
day you just need to figure out what's
right for you and that probably includes
running so talk to your doctor about it
make sure you're thoughtful about it
make sure you're keeping track of your
progress and then try to keep running
while you get your plantar fascial to
heal doc on the run we help injured
runners run
Browse More Related Video
Nyeri Tumit karna Tulang Tumbuh
Want More Endurance? The ONLY 3 Ways to Build Stamina
Is There A Perfect Footstrike For Running?
SCALP FIBROSIS: Mast Cells, Activators & Solutions
็ฅใใชใใจๆใใใใฉใณใใณใฐใฎๅผๅธๆณใ้ท่ท้ขใ้ใ่ตฐใๆนๆณใ
The Beginnerโs ATG Lifting Routine
5.0 / 5 (0 votes)