Plantar fasciitis & achilles tendonitis

Pain & Rehab Forum [Moderated]
1

Hey there,

My problem with the plantar fasciitis began when i started doing jump rope and jogging. Typically when i reached 3 minute i would feel sharp tearing sensation in the sole of right foot, after a while in my left too. After ignoring it for a while and continue jogging and running, for several months, it reached a point where it constantly felt sore and painful. It continued for a while, like 3 months, until i stopping jogging and jump rope altogether. I changed my shoes, got insoles and a better sandals for home. By not doing anything it subsided by itself, but i realize now that just it went away by doing nothing doesn’t mean i countered the issue. Now, every-time i jog, I dont jump rope anymore, even lightly i can feel it recurring with those jolts of tearing sensation.

Instead or jogging and jump rope I thought i should do the daily 6k step. I increased my steps from practically not walking at all to 3k per day for 2 weeks then 6k for about a month. My achilles tendon gradually became sore then painful and now its stiff and achy 24/7 especially when i sit for a while or wake up the from the bed in the morning i’ll have to kinda walk like a penguin until it feels betters.

Since i dont believe in stretching or foam rolling i didnt do any of them. Instead i dialed down my steps to 2k per day while wearing a running shoes with insoles and i do calf raises on my GPP days 3x10 with 5kg. There is no pain or ache once i warmup, during squat or calf raises. Slightly burning sensation but i ignore.

Its been 1 month now since i became aware that i have issues with my plantar and achilles. Is the god of gainzzz telling my to bulk? (Joke).
I’m wondering if there are better approaches to it than the one i’m doing and if i can get your advice on both issues and how i can recover from them forever.

Thank you for listening/reading.

2

Here are a few threads where our team has discussed this:

https://forum.barbellmedicine.com/forums/pain-and-rehab-q-a-with-dr-derek-miles-and-dr-michael-ray/52510-help-managing-plantar-fasciitis

https://forum.barbellmedicine.com/forums/pain-and-rehab-q-a-with-dr-derek-miles-and-dr-michael-ray/50374-2unrelated-qs-plantar-fasciitis-and-efficacy-of-stretching-for-scar-tissue

3

Thank you for reference Austin!

I still haven’t listened to the podcast on tendinopathy but i will once i get some quiet time.

I think i understand what i must do, please correct me if i got something wrong :

  • Incorporate gradual almost-pain-free movement(s), this will be your entry point. This means do the motion in a range that doesn’t shoot the pain to RPE 7+. Continue calf raises, add single leg deadlifts, maybe even farmer walks for later. Progressively load them, gently. Its always best to undershoot when picking a weight to strengthen the tendon.
  • Set no expectations and there will probably be setbacks. No problem. Once a set back, you know how to go around it, you’ve already been through it so no need to panic.
  • RPE each session around 6 pain-wise (Tolerable, doesn’t inferrer with daily life). Pain is just pain, there is nothing more to it.
  • Gradually return to the same activity.
4

That sounds like a good plan!

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