You never know how well you have it until your feet throb in pain so badly that you can take your heart rate by counting the pulses of pain while watching the clock. A few weeks ago, I had completed a three mile walk and felt strong. It was the farthest I walked since surgery for a torn meniscus in the right knee. The regimen started slowly after Doc gave the green light for weight-bearing exercise. The half-mile walk around the neighborhood on a mostly flat street grew into the latest out-and-back course a little over three miles with a steep hill that I descended going out and ascended coming back. Since I was on a budget, the only shoes suitable for walking were my favorite pair of New Balance tennis shoes I had not worn in a year.
I had played in the shoes for about two weeks before the meniscus tear. Of all the shoes I had, these were in the best condition, so I thought they would be OK for walking. I thought wrong. The day after the hilly three-mile walk, I woke up with the sensation that I had been stabbed in the bottom of both feet. There was a lot of tightness right around the heel. Just walking to the shower was excruciating and since both feet were like this, I couldn’t even hop on one good foot.
The strange thing about it was that after a while, my feet loosened up and were relatively pain free. I had not taken any ibuprofen or iced anything down, so what happened? This process repeated for the next three mornings before I talked to a couple of friends I worked out with about this strange tightness and pain that seemed to go away after an hour each morning.
To one friend, this sounded all too familiar; he thought I had plantar fasciitis. The plantar fascia is a connective tissue that connects the ball of your foot to the heel and supports the arch. As you might imagine, it gets quite a workout with all your weight on top of it. When it becomes inflamed, you have plantar fasciitis. My friend had also gone through the phenomenon of feeling pain that seemed to go away after an hour or so.
Doc referred me to a podiatrist friend who confirmed that I had plantar fasciitis. He cited a number of factors as possible causes: my weight, my increase in mileage with the walks and the New Balance tennis shoes I wore for walking.
First, he said no weight-bearing workouts for the next two weeks to give my plantar fasciae some rest. He then recommended some over the counter arch supports that you could get at any pharmacy.
Secondly, I was to continue working out to lose weight, but to mix some non-weight bearing exercise into the mix. Swimming, water running with a floatation belt and the bike machine allowed me to resume working out without killing my feet.
Finally, he said to ditch the tennis shoes. I was going to walk only once or twice a week instead of the five times per week I did before, so I should use shoes suited for walking or running that I could wear the arch supports with. If I was going to play tennis, I also needed to get new tennis shoes that had a good mix of stability and cushioning that would also accommodate the supports. As it turns out, I could get New Balance shoes for tennis (albeit a different model) and walking. They are one of the few vendors that provide shoes in different widths and I was a long-time customer.
When you take the time to think about how much abuse your plantar fasciae take, it’s a wonder they have lasted as long as they have. One of the consequences of leaving plantar fasciitis untreated is the development of painful bone spurs. As your plantar fasciae get overworked and tighten, one way your body compensates is with the growth of bone in the heel area to reduce the stretching of the plantar fascia. Many people have some spur growth in this area, but when it becomes excessive, the result is painful to the touch; never mind putting weight on it.
While the whole experience of plantar fasciitis was an interesting education, I would have preferred some pain-free ignorance. Fortunately, with this injury, addressing the problems early prevented any serious long-term damage to my feet. The only loss was that I had to toss the previous New Balance tennis shoes. I was bothered at the abuse my shoe budget took, but glad something other than my feet was feeling the pain.