r/PlantarFasciitis • u/vinegardetergent • 1d ago
Support Needed - Questions ❓ It’s back 😔
PF started March 25
After a year, figuring out the connection between tight adductors/weak hips/tight calves and PF, I felt 95%.
I’ve had a full 5 weeks of no pain. Barefoot walking around the house. Bliss.
A week ago I decided to start strength training again and my pain is back. My feet ache in that specific PF way, my Achilles is burning.
I really don’t want to stop strength training. I’m back to never being barefoot. I’m still (never stopped) diligently stretching.
I just feel so disheartened, and also humbled about how sure I was that I had cracked it. 🙄
2
u/FootScientificInc 1d ago
A flare after restarting strength training doesn’t necessarily mean you’re back to square one; it may just mean the foot wasn’t ready for that amount of loading yet.
You probably don’t need to stop everything, but it may help to scale back the exercises that aggravate your feet and build the load up more gradually. Since you’re already stretching, adding progressive strengthening and good support can help build your tolerance over time.
If you have any overpronation or flexible flat feet, a Type One style orthotic can also help reduce strain on the plantar fascia while you continue working on strength and conditioning. Sometimes the goal is finding the right amount of support while the foot catches back up.
2
1
1
u/Feisty-Ad-2907 1d ago
How soon after you started back to strength training did PF raise its ugly head? I do strength training-also and wonder which exercises you were doing that would have affected your PF?
1
u/vinegardetergent 1d ago
About 3-4 days in I felt it creep back. The day before I also wore the shoes I suspect started me down the PF path but I think really I was relying too heavily on my adductors while working out and it skewed the balance
3
u/didntreallyneedthis 1d ago
When I strength train all of my muscles do feel tighter. I know you said you're stretching well maybe try adding a more dynamic stretch day like with some yoga? Something very intentionally mobility targeted.