After running my first 1/2 marathon in April 2004 I thought I did not need to stretch after running anymore.  I was wrong.  After recovering from the 1/2 marathon for 2 weeks I thought I could still run 6 miles easily.  However after my 6 mile run my heel started to hurt a lot and feel very tight.  Stupidly I decided to go running once more without stretching.  After that run my heal hurt so bad I was not interested in running anymore. Turned out I had got plantar fasciitis (PF).

There is lots of info on the net about what causes PF.  Looking around I found several resources for what to do to get better.  The most common advice was: stay off running.  There are several more or less invasive things that can be done to help heal the plantar.  I found the best ones to be:

• * Strengthening and stretching the calves.

• * Stretching the foot.

• * Applying coldone pads to the heel immediately after running.

• * Orthotic inserts for your shoes.

• * Ibuprofen.

The calves can be stretched by putting the tip of the foot against a wall or on a stair step and then leaning forward until the calf is stretched out. Strengthening the calf can also be done by walking on your toes or standing flat foot and raising up to standing on your toes - I usually do 10-20 reps of this.

To stretch my foot - what I found most helpful - I will lift up my foot and then go through 10 - 20 reps of bending toes as close to my shins as possible and then extending my foot with toes as far away from me as possible.

By staying off running for 3 months I was able to get rid of the pain in the heel on a daily basis.  After 4 months I was ready to run again - but this time carefully stretching after each run and taking ibuprofen after long runs and putting cold pads on my foot.

Plantar fasciitis resources:

FDA - Taking care of your feet

Heel-that-pain - Good info on what is wrong

Heelspurs - Picture of plantar

Arthroscopy - Show how to stretch

Patient.co.uk - List of treatments