Taping helps me a lot more than my fancy inserts. I tape before my run, use arch support socks, inserts, and shoes with a thick sole. Also, foam rolling is greatly preventative.
this post was submitted on 06 Aug 2023
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Do you have a YouTube video for reference? I've tried two methods but not sure what the best is
Two things worked for me (and it took AGES to be able to run again without pain). First, like everyone else said, big arch support in all my shoes, not just my runners. Also neutral running shoes with added arch support work better for me than the ones with a lot of control. YMMV
Second, seriously working on my calves and achilles. Stretching didn't do anything at all for me, but using an R8 roller and really pressing it down on the muscle and tendon to stretch and loosen them made a real difference.
One last thought - are you maybe over-striding? Long strides tend to jackhammer your heel. Shorter strides help use your knees to cushion the impact.
Thanks for this. Yes, doing raises, stretches, losing 10 lbs, and making sure I don't step on it first thing the morning without stretching definitely helped.
What's weird is that it actually feels a bit better now than it did before the race; just wondering how to avoid that 24 hour period of excruciating pain.
I took my massage gun last night and for the first time really jammed it into my solus right where it meets the calf and it completely loosened my foot up without even touching it, so I think that's the primary source of my issues. Will check out the r8 as well. As for striding, this was my first race where I actually focused on mid foot striking and increasing my cadence so I could have overloaded my lower leg muscles and created the temporary issue. On to more calf raises before the next effort!
Last year I had pretty extreme pain from PF. I went to a podiatrist and he gave me some lower leg (calf) stretches to do. That took care of the problem, and while it still occasionally flares up the stretching takes care of it. I continue to run in Altra and Topo shoes, nothing specific for PF. Highly recommend seeing a podiatrist.
I don’t have PF myself but I own Oofos shoes and slides. They have very pronounced arch support and I’ve read they are good for PF. They are recovery footwear though, and not for actual running; so maybe they can help with alleviating pain in between runs. I just like them because they are super plush, softer than any other shoes I’ve worn.