As the pain in my right foot hasn’t eased off too much since Wednesday, I decided to book an appointment with a local physio.
I’m just back from the visit and after a quick interview, being watched going up and down and had my feet and calf checked out, I have been diagnosed with Plantar Fasciitis.
I was explained what it is and how it came about, but here’s the best description I found online Plantar Fasciitis – Topic Overview
Here’s a quote from that article, which will give you a quick overview.
Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:
Your feet roll inward too much when you walk (excessive pronation ).
You have high arches or flat feet.
You walk, stand, or run for long periods of time, especially on hard surfaces.
You are overweight.
You wear shoes that don’t fit well or are worn out.
You have tight Achilles tendons or calf muscles.
After the diagnosis i was asked if I’d be ok to get the dry needling done on my right calf. I heard about it but didn’t really know what to expect. Basically, an acupuncture needle is being inserted into your muscle causing it to twitch. I’m not even able to tell you how many times I said the word beginning with ‘f’ and rhyming with ‘duck’; and kept apologizing for my language. It was rather painful and it feels even more painful when walking after it’s been done.
I’ve been given the following exercises to do daily, before next visit on Wednesday:
1. Calf stretch 2mins x5-6 times per day
2. Massage sole of foot 3-4 mins
3. Eccentric calf off step – push up on 2 feet, 20-30 secs to lower to full depth on each leg. x10 reps x2 per day.
The good news is, that I should be able to start doing at least some light jogging next week and should be good to show up at the start line of the Kinvara half marathon on March 4th.