A fresh start

Today is September 1st, time for a fresh start as this new month begins. While I could definitely apply the idea of a new beginning to several different areas of my life, specifically I am thinking of its relevance to exercise - and particularly to running.


Ever since I came back from China in June I have been experiencing symptoms of plantar fasciitis in my right foot. Plantar fasciitis is an inflammation of the tissue that connects the heel bone with the underside of the foot towards the toes. The pain is most acute first thing in the morning after the foot has been in a rest position overnight, but usually the pain gets gradually weaker and then disappears during the day as the foot moves around with normal activity.


Back in June when this first started I ignored the tenderness in my foot for several weeks and I continued running and exercising as usual. I was considering training for a fall marathon, or at least a couple of half marathons, and I wanted to up my mileage. I don't know exactly what I was thinking, but I thought the heel thing would go away easily without intervention. Since the pain disappeared as the day went on, I guess I figured that running was actually helping the problem. It wasn't until one day when I stood up from my desk at work, after three days in a row of running including some challenging speed workouts, and I had trouble walking out of my office without wincing, that I realized that maybe I needed to address this heel pain issue. I had no idea what it was at the time.


After describing my symptoms to a colleague at work who is an amazing athlete and long-time runner, she immediately suggested that this was plantar fasciitis. She had experienced this a few years ago and she shared with me how she had treated it. Scott had actually experienced something similar earlier this year, though I didn't connect that this was the same thing since he is not a runner and his issue seemed more short-lived. I read as much as I could take about plantar fasciitis on the internet and determined that the most important thing I should do would be to take a break from running. I also learned that I could try sleeping in a night splint, stretching my foot and calves, icing the area, and wearing more supportive shoes. I was not excited about any of this, particularly the no running part.

But I stopped running and replaced this with time on the stairmaster and stationary bike. I was diligent about this and climbed stairs like it was my job, but I definitely didn't have the best attitude. I got bored with the these machines and used the rest of my exercise period to spend more time lifting weights. All the time I was telling myself that a little exercise diversification and cross-training was going to be great for my body and that I was doing the right thing. I wore the night splint a few times, but then gave it up because I thought it was uncomfortable, and never got around to stretching or icing. I was frustrated and cranky. I didn't realize how much I relied on running endorphins to feel healthy and satisfied.

So after two weeks of this no running/stair climbing/bike regimen I had to travel to Colorado for work. The temperature was in the 60s in the morning there, PERFECT for running. So I thought since I had given it up for a few weeks it would be safe to try again, plus my foot felt better than before, though it was still sore. I was so excited to get back to a more normal routine!

Well, after two days of running (about 4 miles each day, probably too much in retrospect) my foot felt sore again. Ugh, not what I had expected. But with our vacation to Jackson Hole looming the next week (a time when I knew I would not have much time to run), I decided to try another two week running break. Back to the stairmaster and weights at home, and then in Jackson Hole we went on a few hikes and rode bikes. Still no running. But I was more diligent about wearing the night splint, which I noticed was helping more than I thought, and I started stretching too.

So here we are and this week I decided it's time for a fresh start! It has been more than a month since I have paid attention to the issue. At this point the pain I feel in my heel and foot is minimal, usually a little tenderness in the morning and then I barely notice it, if at all, during the day. I don't wince when I stand up and I can walk normally. For now my plan is to slowly incorporate some running into my weekly exercise regime, while continuing to emphasize cross-training, stretching, and wearing the night splint. I walked/ran the 3 miles round-trip to the gym yesterday morning for the first time in a month, stepped/biked/lifted weights when I got there, and then stretched and iced my foot when I got back home, and today my foot feels normal. Well, almost normal in the sense that I still know the right foot is different from the left, but the right one is not in pain like it was after running a month ago. So I am optimistic that slowly reincorporating running back to my routine is the way to go, plus paying attention to my body and diversifying treatment with stretching, icing, and the night splint.

What have I learned form this? Well, first that having patience is an important part of recovering from an injury, and that patience is something that definitely does not come easily for me. I probably already knew that last part, but this experience has brought that point home in a big way. I have also realized just how much I NEED to run, how much my daily mood depends on it. This is not necessarily a good thing, but in being honest with myself I have to admit this. So since I know that it is super challenging and frustrating for me to eliminate running altogether, I know that I need to be more realistic about what I can and need to do at this point so that I can continue to run. I haven't registered for any of my targeted races yet as I don't want to pressure myself into too much too soon, but I am hopeful that with a smart recovery plan I will be at the start line in a couple of months. Maybe I won't be as fast as before, and maybe it will take much longer to rebuild my endurance, but hopefully I can still feel joyful through running.