Control test
So yesterday - spent most of the day rehabbing.
Basically -
Foot massage machine
Pilates (glutes / lower back)
Heel raises
Massage
Ice
Calf stretching (accentuate across not straight stretch)
Rolling
Heel raises with big toe on rolled towel to stretch plantar
Ibrupropene
Wrapped in KTape
Sleep boot
No running
Lots of work to see if I could break it down and recover. Today, little tender but no worse than normal.
The sleep boot I managed to get a couple of hours sleep but got too hot and had to remove. Think there was a benefit though.
Today the options are - rest again or control test
If I run the test will need to be treadmill based and using speed & gradient. Any issue I'll need to stop (hence the treadmill)
It's 80% plantar fasciitis and maybe 15% just a strained tendon in the toes.
Reading up, rest won't cure it, need to recover, get running and address the issue. It's been kicking around for a while, manageable and certainly not enforced much in the way of rest days to get over it. Possibly track in 4% is just not doable - running bends under pressure with little support so I will look into that if I can get running OK again. Maybe spikes are better after all !!
So today, more rehab, possible control test to pace and fingers crossed!
Basically -
Foot massage machine
Pilates (glutes / lower back)
Heel raises
Massage
Ice
Calf stretching (accentuate across not straight stretch)
Rolling
Heel raises with big toe on rolled towel to stretch plantar
Ibrupropene
Wrapped in KTape
Sleep boot
No running
Lots of work to see if I could break it down and recover. Today, little tender but no worse than normal.
The sleep boot I managed to get a couple of hours sleep but got too hot and had to remove. Think there was a benefit though.
Today the options are - rest again or control test
If I run the test will need to be treadmill based and using speed & gradient. Any issue I'll need to stop (hence the treadmill)
It's 80% plantar fasciitis and maybe 15% just a strained tendon in the toes.
Reading up, rest won't cure it, need to recover, get running and address the issue. It's been kicking around for a while, manageable and certainly not enforced much in the way of rest days to get over it. Possibly track in 4% is just not doable - running bends under pressure with little support so I will look into that if I can get running OK again. Maybe spikes are better after all !!
So today, more rehab, possible control test to pace and fingers crossed!
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