Message from Deleted User in MacGuyver - Skills & Academics #medical
Freeze water bottle and roll on bottom of foot
Get.some nsaids to take with food
Get brace over the counter to sleep in to keep foot dorsiflexed
And stretch w a towel looped around bottom of feet
Of the affected.foot rather
Heel inserts help a bunch as well
What are nsiads?
Is there anything I can do to strengthen my foot and keep running without making it worse?
non steroid anti inflamatory drugs. Tylenol.
I had Plant Fasciatis. One method is to find a cool stream or lake with a smushy gravel bottom, and wade around in it.
Do a full butt-stretch. Then a hamstring stretch. Then calf stetch---In that order. Jumping ahead to the calf stretch is not advisable, because the tendons in your toes connect all the way up the back of your body, and you need to stretch the big muscles first.
Another method to deal with plantar fasciatis is to get some heavy wool socks. Coat them with duct tape, to make an improvised moccasin. Then walk around on pea gravel. Like with the stream-bed technique, what your are doing is breaking up the scar tissue on your foot tendons. You should also ice the feet, elevate them, and take ibuprofen. Before doing more of the pea-gravel walking.
With my case, I saw a foot doctor (podiatrist). He taught me how to tape my feet, and ordered VERY expensive shoe inserts. The 500 dollar inserts are just barely better (for my case) than are Spenco Total Support insoles. https://www.amazon.com/Spenco-Total-Support-Insoles-Womens/dp/B008CJNTI6?th=1
Should I lessen my running. It doesn't seem that bad. I think I just moved away from heel striking too quickly.
Tylenol is not an nsaid
Per wiki, aspirin, ibuprofen and naproxen, are all NSAIDs. But Acetaminophen is generally not considered an NSAID because it has only little anti-inflammatory activity. So that's why I was wrong to reflexivly say Tylenol. But I have found you do not want or any other form of tendonitis to set in, because once it does it becomes a chronic condition that is three times as hard to be rid of. After sometimes keeping me awake at night, mine took years to finally clear up. Early medical intervention is the best approach.
Ibuprofen, naproxen, aleve
Doc: your are correct.
If you keep running on it, it will get worse
You can get severe chronic pain from this if you keep pushing through
Unless you're training for something career critical take a break, do some swimming or something
If you're not doing significantly better after a week or so can consider some oral steroids for stronger anti inflammatory effect
Ice, nsaid, rest most important
I haven't been running at all is the thing
I was just about to get really into it
I just learned how to run correctly recently
Last big thing I did were the marches in Cville
I figured I just did too much too quickly
Yes, I pointed that out on myself already. But the stretching and walking in pea gravel are remedies I know can work.
I also recommended early genuine medical intervention. The pain from it can wake you up at night. It took years for all my tendonitis-type symptoms to diminsh. If you ever get what feels like a sore muscle that never goes away, get to a doctor. Use Ibuprofen, stretching, massage, and Ice. And steriods.
I took some ibuprofen and iced my foot. It only started to hurt after standing up at work all day and when I first woke up on the back of my heels for a minute
Ah, if that mild should be easy fix. Try frozen water bottle trick to massage and ice at same time
If it goes away in a week or two could I do some light running?
Tendons take twice as long to heal as muscles. You'd be wise to wait 4 weeks to go running. That's why you have a bicycle and a place to swim, right?
Another trick is ro roll a ball on the floor under your foot when sitting down. A tennis ball works well.
This type of thing can turn chronic if not careful. Baby it a bit for a month, do lower impact things like Chuck saying, then start back gently.
I feel like all I've done are low impact things. I'm lucky enough my grandparents have a pool but I find it disappointing that the moment start making plans to run this happens
Work on your upper body with weights. Maybe lower body 10 days. If this turns permanent (like almost happened to me) it will cause you years of misery and sleepless nights.
I've got RLS so sleepless nights are the norm. How long should I take to work my way down to using minimalist shoes so this doesn't happen again?
some would say that shoes are the problem, and that barefooting is best. Some claim FiveFingers shoes are bad, some say they are good. For now, I'd recommend getting those Spenco Inserts inside normal shoes, and getting lots of massage, stretching, IBU, ice, and rest. Then try the duct-tape sock mocassins on pea gravel. This can take months or years to heal. Buy a better bicycle.