Taking A Break From Running

Even Ryan Hall and Scott Jurek had it. It is merciless and can strike anybody. So who am I? Yeah, Plantar Fasciitis can strike anybody, from elite runner to an amateur like me. This injury is so frustrating especially when it hits 2 weeks prior to a race. Yes, my bad that now I am skipping Mumbai Marathon because of this injury. I worked so hard for last 4 months and now 2 weeks before it, I am limping like a jack ass.

Last Sunday i.e on 6 Jan, I was doing my longest run of 35 km and was supposed to start a taper of 2 weeks. At around 15 km, a dull pain started under the arch of my right foot. I ignored it and kept running in the dark (it was around 5 in the morning and still time left to break dawn). Then I remembered my hill repeat session on the trail, two day prior to the long run, when I had started experiencing a bit of ankle pain during the last few hill sprints.I then hoped that the dull ache doesn't escalate. But I am not the lucky guy. I had to stop running after a couple of kilometres because of the excruciating pain under the arch and heel which forced me to sit on the pavement. I knew that I can now kiss Mumbai Marathon 2013 a good bye.

I guess that's what life is all about. It gives tough times to deal with and choices to make. I made a choice to not run the marathon and become fit to run another day. I am being a bit philosophical but I can't let this injury ruin my equilibrium. This injury not only broke my heart but my better half's heart too because she had planned to meet a couple of her best friends out there in the city and do tons of shopping. Yeah, I got a scolding from her for not taking care of myself and how injury prone I am and blah blah blah. But what to do? Shit happens!

I waited for a week before cancelling my reservations in the hope that I might recover from the injury. But lost all hope day before when I went for a 2.5 km trot and found out that if I continue I might land up the table of a Surgeon.

Plantar Fasciitis(PF) is a irritating injury just like calf strain which, if not treated properly, can become chronic. It is an overuse injury whose exact trigger point will be difficult to identify. Some of the causes are -

1. Sudden increase in mileage.

2. Over weight.

3. Overpronation.

4. Hill repeats.

5. Speed workout.

6. Standing for long time in heels.

7. Improper recovery from hard workout.

8. Inadequate warm up.

 Pain in PF happens below the arch and heel as shown in the picture above. I can't tell you the exact scientific location of the bone or muscle affected but I can tell you that this injury is painful. In last few days I have read up on recovering from this problem which I am following nowadays.

1. ICE - Rolling a frozen water bottle and rolling it under the foot. It is helping a lot.

2. NIGHT SPLINT - Yesterday  I bought a night splint to immobilize the area below knee while in sleep at night. PF is painful especially in the morning. The first few steps re-injures the healing process done at night. After first night of wearing it, I can already feel the difference.


3. IBRUFEN - Anti - inflammatory and pain killer is a must for few days.

4. HEEL PAD - I have got a gel based heel pad which I used for my previous Achilles problem. It is useful now too for my daily movement.

There are many other types of treatment helpful in recovery like physiotherapy, custom made orthotics, buying new shoes to reduce overpronation, cortisone shots, taping and etc etc. I am, for the time being, restricted to the above 4 treatments and will be trying my hand on taping later. As of now I have taken a break from running but am continuing with weight training to maintain my fitness. This what I am doing nowadays and am doing few exercises which I have always thought will do but never did when I was running. Also I am not lifting very heavy weights (as shown in the pic) and performing reps of more than 15 to avoid bulking up.

1. Warm up to include 10 Suryanamaskars.

2. Crunches - 30 w/o weights, 30 with 10 kg plates.

3. Planks.

4. Single leg squats.

5. Deadlift.

6. Squats with overhead dumbell press.

7. Dumbell bench press.

8. Dumbell rows.

9. Twisting lunges.

10. Push ups.

11. Pull ups.

12. Yoga.

I hope to get back on the streets in a couple of weeks time after proper recovery. And hope not to get struck by PF again. It is very important to listen to your body when it gives us loud and clear indications. Till then happy running and weight training.