Two-Mile Recovery Run

We three went to the park and ran on grass and dirt trails, just an easy run since we ran a tough 28-mile marathon just last Saturday. No real problems, the muscle soreness in my right thigh (from compensating) was worse than the left plantar-fasciitis heel, and neither was very bad. Very enjoyable little run.

Looking back at our conversations about plantar fasciitis (PF) with the two podiatrists, there are a few things on which they definitely agree:

• PF goes away without surgery, one way or another, 90 to 95% of the time.
• Surgery is to be avoided if possible.
• Stretching several times per day is important to correcting PF.
• A night splint is important. Both thought that the Strassburg Sock was a good splint.
• Custom (not drug store) orthotics are important, both for running and while not running, though they did not agree on the nature of the orthotics. One made them with a fairly hard heel, and the other prefers soft.
• Neither podiatrist cared what shoes I wear for running, as long as they are comfortable and contain the orthotics.

Some opinions by Don, for what little that’s worth:

• The Strassburg Sock (night splint) is much more comfortable in bed than a hard splint, and may even do a better job. It’s the first thing to try and may resolve a mild PF problem (morning pain) all by itself.
• Orthotics are a mild inconvenience, but not really that bad. I wish I had more than one pair so I wouldn’t have to keep moving them from one pair of shoes to another. What feels good is an orthotic with some arch support and a very cushioned heel. I don’t know if that is what will cure PF, however.
• Stretching is the hardest; I just don’t seem to get up and do it often enough. Some days have gone by with no stretching at all.

Today's lunch:

Turkey bacon, kiwi, chard dish (organic rainbow chard, organic olive oil, Door County dried cherry/cranberry/blueberry mix, almonds, purple onion), shredded organic raw cheddar cheese. Estimated Weight Watcher points = 7.