Training Lessons from an Olympic Runner: Plantar Fasciitis
My worst injury as a pro athlete was plantar fasciitis. (I’m fortunate! Most runners experience more serious injuries at some point.)
One day I was training normally and the next I was crawling around my own home, trying to avoid taking a step due to the stabbing pain in my heel.
My plantar fasciitis flared up a few different times over the course of my pro career, but the first injury happened early 2013. I’d been preparing for my biggest race of the indoor track season - the Millrose Games. The day after a speed workout my heel started hurting a lot. I tried several treatments and learned some very effective strategies, many of which I still maintain to this day to keep my feet happy. These strategies also helped me quickly deal with PF in subsequent attacks. (I say “attacks” because my PF seemed to come with no warning and always extremely painful.)
Treatments and Interventions
In the first few days of pain I got all the treatments available to me: Graston, ultrasound, laser, ART and shockwave therapy. I bought the strassburg sock to wear at night. After 2 consecutive days of cutting my training runs short from pain, I stopped trying to run through it and scratched from the Millrose Games.
Day 5 was the worst day of pain. I sought more treatments: interX, massage, and taping. My massage therapist Earl Wenk (also an athletic therapist) told me to start wearing supportive shoes all the time, and he taped up my foot before I left.
Back to Running
Let’s be real - when runners get injured, what is our #1 question? It’s not “what treatment do I need?” or “how did this happen?” (Although we do ask those questions!!) We want to know first and foremost “How long until I can get back to running?”
Taping turned out to be the most important and effective intervention for my PF because taping the foot allowed me to resume training while my plantar healed.
The day after Earl taped up my arch, I wrote in my training log “I can almost step normally with no pain” (this was with the foot taped and wearing my birkenstock sandals). 3 days later I was back to some very light running. With lots of trial and error, do-overs and practice, I learned how to tape my own foot effectively. (Images show my own tape job.)
Taped arch using zonas tape. Note: the beige wrap is very stretchy and not snug. It’s purpose is only to keep the white zonas tape in place.
Taping the arch was essentially like putting a split or cast on my plantar tendon. Reducing the stress on my plantar tendon took away my pain and prevented further damage while I continued to run. The tape paired with very supportive shoes allowed me to literally get back on my feet.
How I moved past PF
While rehabbing injuries, the goal isn’t to simply manage pain - the goal is to become pain free. The taping and supportive footwear allowed me to manage pain while continuing to train, but I still needed to get back to 100%.
Related: Running Injury Comeback
Feb 2013. My husband with the ice cup after a painful foot massage.
For me, the key to recovery was improved mobility in the foot and big toe. In addition to getting treatments, I spent lots of time aggressively rolling and massaging my foot arch with the big toe flexed back, followed by ice cup massage. When my hands got too tired from massaging my foot, my dear husband stepped in. This treatment was very painful and reserved for post-run so I could then stay off my feet to allow things to settle down before running the next day.
Meanwhile I painstakingly taped my arch every day before attempting to run. I started with leukotape (a heavy-duty strapping tape) and as my plantar began to heal I was able to switch to zonas tape (a common athletic tape) and finally to kinesio tape (stretchy and only mildly supportive). I gradually used less and less tape as my foot got stronger.
I also purchased a pair of Barefoot Science insoles for my running shoes and have been using them ever since (not the same pair of insoles… they eventually wore out!)
While my PF was healing I avoided any fast running since the forefoot strike associated with sprinting is way more stressful on the plantar than the gentle heel-to-toe rolling footstrike associated with easy running. Here’s a video demonstrating how running speed affects footstrike.
Related: Are You a Heel Striker?
Prevention of PF
To prevent any future attacks of PF, rolling my the arches of my feet became part of my regular pre-run routine. This is maintenance and I have no problem continuing to roll my feet indefinitely. I use a lacrosse ball, it is not painful and only takes about 10 seconds pre-run. In addition, I avoid spending extended periods of time standing or walking around in bare feet or in unsupportive shoes. Of course, sometimes it is unavoidable and in these cases I notice my feet eventually get achy and feel tired. An easy remedy for this is simply to roll or massage my feet.
My Tips for PF
Seek treatment and advice from a qualified medical professional. “Just resting” is not an appropriate treatment strategy!
Put on some supportive footwear immediately. Do not walk around barefoot, or just in socks even in the home.
Try taping. (Work with an athletic therapist or physiotherapist for this) See if the extra support helps alleviate your pain. If so, learn how to tape your own foot so you can keep it supported daily while continuing to work toward full recovery. Taping should be considered a temporary treatment.
Don’t hesitate to get a second or third opinion from qualified professionals. There is no “one way” to recover from PF.
Related: Pro-Runner Stephanie Bruce tells her story How I got Rid of Plantar Fasciitis
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.