Belated New Year’s Resolution – Overcome Plantar Fasciitis

My Life as a Runner > training > Belated New Year’s Resolution – Overcome Plantar Fasciitis
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Who’s suffering from Plantar Fasciitis? I am! I’ve known I had foot pains for over a year now. In my both heels, I’ve had this persistent pain that almost feels like the heel bone (calcaneus) was cracking. It has been more painful right after I get out of my bed than the rest of the day. I suspected that it was PF and knew I had to do something about it. But I did not do much and let it develop to a full blown case of PF, at least in the right foot. Having the pain for over a year, I was pretty much discouraged about the prospect of future running. On this past Sunday, however, when the track team met for the first team practice, I decided that I’d treat the pain and put it behind as soon as possible. After all, I have already signed up (and paid) for three races before the spring ends. And then, the track season goes into the full gear. You might call it belated New Year’s resolution. I will try to document my treatment here, so you know I keep up with my resolution.


Just so it’s clear, I am not consulting with professional about treatment. This has been my self-diagnosis and all the treatment I am planning is from online resources. This might sound silly and imprudent, but I don’t have a good track record with professionals. I am going to try available treatment while listening to my body, unless my body starts screaming I should do otherwise.

Here is the list of what I am going to try, not in any particular order:

  • Night splints
  • Shoe inserts
  • Epsom salt soak
  • Icing
  • Stretch calf muscles
  • Stretch plantar fascia
  • Massaging
  • Swimming

In the past two days, I’ve done everything but swimming. I bought night splints and inserts at Walgreens. The difference is rather impressive, especially the use of night splints. Yes, it’s uncomfortable to have to wear it in the bed, but I don’t have much time. Epsom salt soak in warm water seems ease the pain, although I ice my foot after the soak, so that plantar fascia is not left with inflammation. Stretching and massaging also make it feel better. I almost feel I can run without much pain. From tomorrow on, I will try to be more specific and document whatever I do in details.

Wish me luck!


  • Amanda
    January 9, 2013

    Good luck! I had a short-lived case of plantar fasciitis (maybe a few weeks?) until I started stretching my feet and calves on a stair step. It got rid of it within two weeks. I was seriously shocked. That and I started wearing better non-running shoes!

    • Koji Kawano
      January 9, 2013

      Thank you! You are lucky you got rid of it in 2 short weeks. I’d be happy when it felt like I am recovering from the treatment.

      • Amanda
        January 10, 2013

        Good luck! I hope you recover quickly. Nagging injuries are the worst.

  • janinepannell
    January 24, 2013

    I’ve had it for eight months first both feet then my left foot only. Mine is from working 70 hr weeks as a nurse. It’s horrible pain and the docs have no good answer. I quit running in oct bought running shoes for work in sept $400, then bought Walgreen inserts finally the $59 inserts from good feet helped. I’ve never heard of night splints. I’ve been mostly pain free for 2 weeks and gonna start back running. Pain with every step gets really old. Good luck!

    • Koji Kawano
      January 24, 2013

      Congratulations for being pain free! Next time it flares up, you might try the night splints. It helps with that pain first thing in the morning off the bed.

  • Fullfart Lingsom
    February 13, 2013

    My experience with PF is that nothing helps but my reflexologist! Got PF in 2011 and after 5 sessions with his treatment I was good to go and have never looked back. Hope you are back in running shoes too!

    • Koji Kawano
      February 13, 2013

      Fantastic! It’s a good thing you don’t look back for it. Care to share what worked for you? =)

  • Fullfart Lingsom
    February 14, 2013

    Reflexology works in ways I do not know, but it has taken care of my PF and other issues as well. It works through pressure points on the body.

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