Jwolf wrote:Runtastic-
First of all, welcome to the forum! It's always good to welcome another Vancouver-area runner. Too bad your first post has to be about an injury, though.
I struggled with a form of PF back in 2009 and it wasn't fun. I ended up missing the Vancouver marathon and most of the summer of running, and it took me another six months to build back. Although I had more of an acute inflammation, not from chronic overuse, many of the symptoms and issues were similar. I would recommend you see a physiotherapist or chiropractor that does soft-tissue injury work (i.e., ART) to get an accurate assessment of what the problem is. As it was said upthread, heel issues can either be PF or achilles-related, or often some combination (usually there are lots of muscles and connective tissues involved). Calf-stretching and hamstring stretching really helped me, as did the golf-ball rolling and wearing cushioned flip-flops or crocs in the house on the hard floors (especially in the morning if the pain is worse). A good therapist will be able to prescribe exercises and treatment AND give you the hands-on therapy that you can't do as easily yourself (and maybe assess whether something like a heel-lift in your shoe or orthotics could help). Some of the things you are trying to do might actually make the problem worse if you aren't doing them right or are overdoing them. So it's usually good to start with the help of someone who has seen lots of these problems. I can recommend a few good people if you need some names. I also have a bunch of leftover foam heel-lifts which really helped relieve the pain while walking-- you are welcome to have some of those if you think they will help.
My concern is that you are very early in the marathon training, so this has the potential to get a lot worse or debilitating depending on how bad it is. Sometimes things just loosen and get better as you go along if you're lucky-- but it's hard to say. You say you "only" have 14 weeks till the marathon, but the big miles are yet to come so it would be best to get a handle on it now.
Thanks so much for the advice JWolf and the offer for the heel lifts...much appreciated! I know I am technically early on into the training, but in my mind I have been preparing for this since October so I guess that's why 14 weeks doesn't seem so far away. I have taken the last couple days off running, partly due to issues with my car and having to take into various mechanics to find the issue, but it has probably been the best thing for me. I am due an 11 mile run tomorrow but debating if I will just push it forward to next weekend. I have been reading and 1 week of rest won't effect the training schedule adversely.
By the way are you back to running injury free or do you still have twinges of the old injury? I hope you are doing really well!