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.