Back to Physical Therapy for Plantar Fasciitis

By Janelle @ Run With No Regrets | training

Oct 15

I’m so glad I can finally take the time to give a proper update on the past month!  I didn’t write about my latest runs because there haven’t been any.  The last time I’ve run was on Sunday, September 8, at the Heroes Run 5K, which I discuss in a previous post.  During that run I felt some very unpleasant pain in my left (non-stress fractured) foot and it scared me.  Immediately, I set an appointment with my Sports Medicine doctor.  He did a few tests indicating that I still have those weak hips, particularly on the right side, though I am clearly stronger than in February.  He did some squeezing on my metatarsals and the 3rd bone in my left foot felt pretty sore…yikes!  He didn’t seem concerned that I got a new stress fracture but ordered X-rays just in case and wrote a prescription for Physical Therapy for plantar fasciitis and gait training.  So now I’m back at Novacare!

It’s kind of sad to state that this is my 3rd time going through physical therapy.  The first time was summer 2012 after being concerned about my chronic knee pain, or “Runner’s Knee”.  I learned some exercises but my therapist didn’t do much for me.  It didn’t make it difficult to try a different office when I had my stress fracture in February of this year, and that was a much better experience, though I constantly saw different therapists each time due to my inflexible schedule (grad school and PT four days a week total).

But this time, we’re doing things differently and I’m very confident in the plan.  Once again, Kim is my PT, but this time I’ve been working almost exclusively with her.  At my first session, my measurements were taken to determine my flexibility and I took a series of very bizarre balancing tests to determine my functional movement.

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Since then I have been working SO hard.  Here is a summary of the exercises that I do at Physical Therapy 3 times a week:

  • Frankenstein walks
  • Opposite arm/opposite leg lifts with Theraband, 30 times each side
  • 30 mountain climbers on a stair stepper
  • 25-second slant board stretch, 10 times each side
  • 5 second modified single legged bridges 30 times each side
  • 15-second planks on giant exercise ball, 10 times
  • 30-second planks, 5 times (just added)
  • Theraband hip stretches, 10 times each side (just added)
  • A couple other core exercises with Therabands (one standing and one on the floor) that I can’t really describe

Last Friday was the “mid-point” of my PT.  Kim took new measurements and it seems that I’m improving, so yay!  Focusing on strengthening my core has been key, and will hopefully prepare me for when I return to running!

Oh yeah, I guess that Runner’s World 10K on Saturday is a no-go….10K races seem to be the bane of my existence!  Another 40 bucks wasted, but oh well…

Wish me luck as I keep pushing…I will never give up!

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