Been a while

Well, it has been quite a while since I last posted here (not that it was particularly regular so far before...). Since that time, I quit running for a month and went traveling in China with Amy. We tried to update a China-specific blog while there but the Great Firewall of China ate all our posts...Bummer!

When we returned from China I started running again, beginning slowly with good results and my plantar fasciitis faded to the point where I no longer considered it limiting by the end of August. So how did this all happen? Read on...

Before China (BC), I was getting pretty frustrated and didn't know what to do. One day I got home and, on a whim, decided to remove my Superfeet from my running shoes (Mizuno Wave Musha 2, a "support" racing flat with 8mm drop). I went for a slow short run and felt pretty good. As a result of this relative success, and since nothing else seemed to be working, I decided to move forward with a more minamalist approach based on the theories promoted by the popular Born to Run inspired movement that suggests lower injury risk, as well as a few personal anecdotes that had been shared with me by others that have overcome PF. Prior to this, I had already begun working on my running form, started running in a lower drop racing flat, and was practicing a regular workout routine aimed primarily at balance, leg and hip strength, and foot strength.

Mizuno Wave Musha 2 on my feet during a recent run of Grand Ridge in Olympic National Park

For a couple weeks before the trip, I tried spending as much time barefoot and/or in minimal footwear all the time, including some light running. I picked up a pair of New Balance MT101s. Seemed to be going well so I only brought this shoe and a pair of Teva flip-flops to China. We did a ton of walking during our trip and no running and it generally went well.

Upon return, I continued without orthotic foot support but incorporated more shoe diversity on a daily basis, including a pair of Vivobarefoot Miles, the closest to barefoot I could find in an office-appropriate shoe (as an aside, these shoes are amazing!). The rest is history...steady improvement until all my symptoms subsided. Finally!

This fall I have been doing quite a bit of trail running in Montrail Mountain Masochists and my trusting Mizunos. Unfortunately, while they do have some merits, I have been avoiding the MT101s because I have found the toe box too tight, which is causing some nerve problems (neuroma between my 2nd and 3rd toes). Open toe box (preferably anatomical last...hello shoe companies! Why are all shoes tapered in the toe box? That is the widest part of MY foot) is the número uno criteria in a shoe right now for me.

Anyone else have similar experience getting over plantar fasciitis?

ASTYM

I've been dealing with plantar fasciitis for around 6 months now. As part of my regimen, I frequently peruse the interwebs looking for new insight into treatments/cures I have not yet attempted. A few months ago, I encountered several recommendations for ASTYM treatment in the comment section following a post on iRunFar.com about plantar fasciitis. Commenters claimed that one could run significant mileage while undergoing the treatment with successful results. Sounded pretty appealing to me!

So I found a local practitioner and scheduled an appointment. ASTYM involves using specific techniques and patented tools to do soft tissue work that is intended to break up scar tissue and promote healing. Practitioners must be certified in the principles and techniques to get the tools and only the certified individual is allowed to use them. There is only one certified individual in the Tacoma area though so I had to drive all the way to Spanaway for my appt.

My physical therapist did a quick eval and then set to work rubbing these rigid plastic tools all over my legs. I had read that the treatment can be painful but did not find it overly so. I suppose this may vary from PT to PT depending on how aggressive they are (I.e, how much pressure they apply).

One of the things that appealed to me about the ASTYM philosophy is that even though I have a specific injury in my foot, treatment addresses the entire kinetic chain. I figure I have had so much wear 'n' tear on my legs resulting from various over-uses that I may benefit from an entire leg 'makeover'!

Well, my last treatment was last week and while my PF has improved, I am not sure it was the ASTYM. I definitely did not get the miraculous ability to run all I want pain free within several treatments as some have reported. Integral to the treatment were some calf strengthening exercises and various leg stretches, which may have done as much good as the 'tooling' treatment itself. However I have noticed less muscle tenderness and pain in other areas (e.g. Tibialis anterior and posterior) and I can only assume that the ASTYM treatment did bring about some of these benefits.

So in conclusion, I found ASTYM treatment to have some benefit generally (for an active person) but it did not cure my plantar fasciitis.

Location:Tacoma

Plantar Fasciitis

I've been battling this crippling injury for approximately 3 months now.  It improved steadily for the first 2 months through a combination of physical therapy, easing my physical activity routines and drugs (Meloxicam).  However, over the past month it got worse again.  I think this was spurred by my "graduation" from PT at a time when I was feeling so much better, which led me to think I was invincible again resulting in over-doing it and an immediate injury setback.  Then my prescription ran out.  And it was downhill from there.

I started experimenting with different rehab techniques.  One frustrating thing about PF is there is no set course for recovery.  Info gleaned from the web provides contradictory advice (even from medical professionals).  Some say rigid shoes and orthotics and rest while others say flexible shoes, barefoot when possible and keep active.  It's all over the board.

I don't think the custom orthotics I got right about the exact time I started to remiss have helped at all.  I have now decided to take a path of moderation - I'm intent to keep running (though in moderation), keep skiing (no need to moderate there!) and keep doing my PT excercises.  I am also exploring some alternative guidance that focuses on strengthening the feet and returning them to a more natural form and function.  However, I will be wearing more supportive shoes with OTC orthotics (Superfeet) but I think I am ditching the custom orthotics, which are way too bulky and rigid.  Taping my arch for support seems to help it but I only want to resort to this technique during times of challenging activity, not for everyday.

Oh, and I am seeing a specialist for ASTYM therapy on Monday - Google it if you want to read more about this promising non-invasive treatment.

Anyway, my foot has been feeling better the last few days, which I attribute to my new philosophy and path.  I hope it continues to improve and feel the ASTYM treatment will fit in well with my current trajectory.  Wish me well!