After four weeks of no running due to a minor case of plantar fasciitis, I’m baaaaccck!

Last week, I laced up my running shoes for a reason other than using the elliptical machine or running on the anti-gravity treadmill. I returned to the roads where I belong. I logged 20 total miles for the week, all easy and slow. I have zero pain while running, but I can still feel some tightness in my foot and some tenderness at the top of my heel (closest to my arch) when I press into it with my fingers. I wouldn’t say it is 100 percent, but I feel confident that taking time off has enabled me to focus on things that will make it better. I’m fortunate that this injury has been very minor and has not caused me a lot of pain. Irregardless, I wanted to nip this in the bud sooner rather than later so it didn’t grow into something worse.

Some of you have reached out to ask about what I did during my four weeks off to work toward a full recovery. Here is a snapshot of my actions:

• Weekly visits to my sports chiropractor: I’ve been seeing a fantastic sports chiropractor one to two times per week who specializes in endurance athletes and Active Release Techniques (ART). On each visit, he spends time working on my foot and calves, as well as stretching me, aligning my hips and back and even trying some laser work and other things on me. He has given me a ton of stretches and exercises to do as well. He feels like my foot is in a much better place than when I first came to visit him at the beginning of October.
• Regular hip and glute strengthening: At least every other day, I have been doing this hip and glute routine to strengthen the muscle weaknesses that have led to my plantar fasciitis. I do it after my daily workout and even talked my dad into doing it with me one day last week. I’ve also tried to be more diligent about deep stretching (especially my calves) and foam rolling.
• Cross-training on the elliptical machine: The elliptical machine has been my best friend the past four weeks. I was using it for an hour (about 6.5 miles) at a time four days a week, alternating between high and low resistance levels to maintain my fitness to the best of my abilities. I had intended to do more biking and swimming, but I only rode the stationary bike a few times. I plan to get back to spinning and swimming this month.
• Running on the AlterG: After four weeks off, I started running first on the anti-gravity treadmill, which enables you to run without bearing all your weight. You can set the treadmill to a lower percentage of your full weight (I’ve been running at 65% of my weight) to ease the introduction of running back into my schedule and protect the progress I’ve made on my body.
• Wearing Kenkoh Massage Sandals: A neighbor who’s an awesome runner and triathlete and has survived a severe case of PF introduced me to Kenkoh sandals last month. Since I work from home, I walk around barefoot constantly, which can exacerbate plantar fasciitis. After hearing her advice, I went out and purchased a pair (at Happy Feet) and recently started wearing them all day when I’m at home. The insoles are made up of about 1,000 rubber nodules that are supposed to stimulate the bottoms of your feet, similar to acupressure. I have absolutely no idea if their claims are legitimate (I haven’t been wearing them long enough), but they claim to improve circulation, provide relief from stress and revitalize and improve mobility of the feet, ankles, legs and back. I’m willing to try anything, and I need to stop walking barefoot all day so I’m loving these so far. They take a few days to get used to as they can be a little painful at first, but you adjust quickly. I bought my mom a pair too.

Here’s what my past week of training looked like.

• Monday: Ran 3 easy miles + sports chiropractor appointment
• Tuesday: Ran 3 easy miles in NYC with a co-worker (we ran to the Today Show, watched Matt, Savannah and Natalie on the plaza and ran back to our hotel … I love when my work travels take me on fun running adventures)

• Wednesday: Ran 3 easy miles with my dad + PT exercises (I was planning to use the elliptical machine today, but my dad was going for an easy run and I decided to join him)
• Thursday: Ran 5 miles on the AlterG
• Friday: Rode for 45 minutes (13 miles) on the stationary bike + sports chiropractor appointment
• Saturday: Spectated at the Honeymoon Island 10K to watch my mom run the race. She did great, especially considering that it was 95 percent humidity and in the low 80s during the race. I walked and ran about 5 total miles while I was out there cheering on runners and running the final stretch with my mom before she approached the finish line [As a side note, this is one of the most poorly organized races I have ever witnessed. The temperatures were dangerously oppressive, and the race had no sports drink on the course or in the finish line area for runners, nor did they have any food other than some pancakes for runners after. Runners were throwing up, and several had to be treated by medics and taken away in ambulances. Furthermore, there was not enough room for runners to pass each other on the course as they were forced to share a half of a half side of the road even though runners were going in both directions. Volunteers did not know anything about the course or amenities and were unable to answer questions. I searched desperately to find sports drink/electrolytes for a runner who was vomiting after the race and no one knew anything. The medals they provided to the 10K runners said half marathon on them. Absolutely horrible all the way around. Do not run this race unless they fix the logistics and provide better support for runners.]

• Sunday: Ran 6 hot and humid miles with my pal Beth … it felt SO good to be reunited with my running buddy after so many weeks off and apart! I followed the run with my PT exercises and core work.

How did your training go last week? Do you regularly see a chiropractor?