The Plantar Fasciitis Trials - Part 3 - The Podiatrist

So.. Picking up where I left off on part 2 - Off to see the podiatrist.

First, lets look at my thoughts/views/experiences regarding podiatrists.  I had never been to one (that covers experiences.)

I love research, so I had googled everything I possibly could in regards to  Plantar Fasciitis and (when I first got them) Vibram Five Fingers.  This had led me  to several Podiatry forums.  I read everything I possibly could on both topics - after all, these were the foot experts right?   Before I looked into Plantar Fasciitis and had been researching VFFs, I noticed a really common theme.  Podiatrists hated them.  This wasn't a huge surprise, after all Christopher McDougall had said the same thing in articles and in his book.  It was amazing to me the outright vehemence that the Podiatrists posted about them. The more common viewpoint seemed to be that any form of "minimalist" shoe was simply a horrible injury waiting to happen, whether you did "too much too soon" or not.  In fact, the whole idea of "too much too soon" as a problem was ridiculed.

The Plantar Fasciitis Trials - Part 1. Background

So, I've recently had several discussion regarding my experiences with Plantar Fasciitis both in comments on my blog, and with several people in person.  This made me realize it might be worth taking the time to really take a look and explain what I have done, and why!  I'll start with the background.

[caption id="attachment_2188" align="alignright" width="210"] My first pair of Vibram Five Fingers[/caption]

It all started with my switching over to Vibram Five Fingers.  I didn't know at the time that it could contribute, or why.  Looking back, I suspect that a big part of it is the old "too much too soon" problem combined with my complete lack of flexibility.  I don't know that moving into the five fingers slower would have prevented this - but had I been stretching my calves/Achilles/hamstrings - the additional time would have helped.  But I might be getting ahead of myself.

Running with the boy.

Thing 1 Showing how tired he is after the run

This is a repost from  my Wordpress Blog
Last night was Girl Scout night, so my wife and daughter went off to their bi-weekly meeting. This was the perfect opportunity for my son to join me on that run he has been asking about. With the 50 degree temperatures (on December 15th?) could it be any more perfect?

Considering his past-problems with side cramps, I thought I would take a clue from the couch to 5k and try something different. We ran for one minute, then we walked for a minute. He did really well and the walk/run combo was perfect! We did run into one snag about halfway into the run (at the 1.5 mile marker) he suddenly realized he hadn't used the bathroom before we left. I let him know he shouldn't be hard on himself for it, as running helps to "Speed things along" in that department, and we were only couple blocks from one of my bud's houses. A quick visit (thanks Zak!) and back out we went.

Running in the cold – you may not be as fast as you feel you are.

This is a repost from my WordPress blog.

Last night I got out of work earlier than usual. That worked out quite nicely as I got to run in the light! I went with one less layer this time, no under-armour on the top. I regretted that for the first mile or so. I never hit the point that I was "warm," but I was not "cold." I think I may stop messing with WHAT to wear, I seem to have it figured out now.

I felt good out there last night, I was trying to concentrate on lifting my legs and letting them drop the whole way. I tried to lift them as soon as they hit the ground - as the POSE book said, and I felt like I was FLYING! I also quickly understood why the book says you need to focus on building your core muscles. I could feel it BIG TIME. When I got back - I was a little disappointed at my time. I felt like I was doing at MOST an 8 minute mile. This was slower than I ran at the beginning of November. Regardless of that, it was a good run - and my calves/legs are feeling it this morning. A little bit of soreness always lets you know it was a good workout!

Running in the Cold and Dark - and loving it.

Another chilly run done and under the belt. When I started out last night at around 4:50, it was a balmy 35 degrees. I found out that once the sun goes down - the temperature drops FAST!!! By the end of the run it was quite chilly and I was glad I was finishing my run, not starting it! I had the advantage of already being warm once the temperature dropped, so even without the polar-fleece layer I was just fine!

In the new additions department of my running kit - I have added a head-lamp (the red thing on my head in the picture.) I picked up a set of flashlights on black friday that had 2 head lamps and about 5 hand-held flash lights. I didn't spend too much time examining them when I put them in my shopping cart, but it seems that the headlamp offers a choice of red or white light. This of course was something I had to play with as I ran.

Running in the cold, and trying some of the POSE philosophy.

So with this weekend being a chilly 27 degrees, I thought this would be a good opportunity to figure out "how to dress" for the cold weather. I did a quick google to find some charts on what people recommended, and decided on this:

Head: Perry the Platypus hat, Sunglasses (snow is BRIGHT), and headphones for music.
Body: Underarmor (though it was generic, not UnderArmor brand), T-shirt, Polar Fleece and Shell.
Legs: Underarmor (again, generic.. And sounds much better than "running tights"), running pants.
Feet: Smartwool Toe Socks, Vibram Five Fingers Bikila

I also had a bandana around my neck - that I could pull up to breath through if needed. I should have had my wife take a picture of me in my running get-up for the cold. I will do so next time! (I looked goofy.)

So, you want to be a runner….A Post for beginners.. part 2 - The Shoes.

So, we have looked at some of my thoughts on running so far. In the previous post – I mentioned some of the things that I thought were important: Physical Fitness Level, Environment, Goals and Dedication (or commitment). These are all important considerations when contemplating running. However, you may have noticed that none of them seemed to involve putting one foot in front of the other and watching pavement move by. So obviously there needs to be a part 2 post to my part 1!  You may notice the same lack again - so there will be a part 3!  So, here are some more of my thoughts on my favorite form of exercise - Specifically, lets discuss the shoes!

New "Work" Shoes!

YAY!!!! A new pair of shoes for work!!

So this is a running blog right? You must be asking yourself - why is this idiot posting about his work shoes?  Well, let me answer this brilliant question you have!  My new work shoes?  

[caption id="attachment_445" align="alignleft" width="300" caption="My new "work" shoes!"][/caption]

Vibram Five Finger Treks!

I thought that I would try going full-time in VFF's, as a Podiatry site mentioned that if you were after the "supposed" health benefits - wouldn't you want to wear minimalist shoes all the time?  This tied in with the fact that my every day dress-shoes caused me knee and hip pain made it sound like a really good idea.   PLUS it should have the added benefit of decreasing any calf-pain while running since my calves will always be "Extended" by not being in any shoes with a raised heel. (see? it applies to running!)  I am wearing them with the Injinji socks today (and I still find the socks to be annoying.  Hopefully I will "get used" to them soon.)

On a running note, last night was a nice 4.5 mile run.  I am looking forward to starting my 18-week marathon training plan next week!

Decisions on Vibram Five Fingers - The Cure for all that ails you? or a plan for injury?

 So, I went for a run last night in my Asics, after only using my Vibram Five Fingers (VFFs) as my primary running shoe for a while.  I found the run in general less enjoyable, especially the shoes. It seems that I really enjoy the range of motion granted by the VFFs, as well as the added ground feel that comes with the thinner soles.  In my reading however, I have found that there may be one major issue with using VFFs as my only running shoe.

[caption id="attachment_376" align="alignright" width="300" caption="Keith Olbermann's Foot on the David Letterman show."][/caption]

It seems they may cause stress fractures.   Keith Olbermann appeared on the David Letterman shoe wearing a "boot" due to a stress fracture in the VFFs.  There is an ongoing discussion on a podiatry forum I found online.  In regards to stress fractures and VFFs, the podiatrists were not the least bit surprised that people were reporting injuries from running in the VFFs.  Though to be fair on this one, they sounded as bad as the "church of the barefoot runner" folk do when talking about it.  They are hostile, non-helpful to people who might have inquiries about them - and just plain mean at times.  They actually search the internet (like my google search earlier) looking for people reporting foot breaks in VFFs, and then they mock them. So I take them with a grain of salt, just as I do the "VFFs/barefoot running will cure all your problems!"  Plus, add in the fact that if VFFs really do cure alot of foot problems - it will seriously cut in to a Podiatrists' bottom-line.

Learning more about barefoot running or Blisters are far better than pulled muscles!

So, its friday - always a good day for countless reasons!  Today, despite my graphic pictures posted yesterday, I am able to walk pain-free.  The quick recovery from blisters sure beats the weeks of recovery required for a calf strain!  After managing to do some pretty good damage to my feet this week, I wanted to figure out how I could do to prevent recurrance of the same pain.  My wife had a very simple solution - stop running.  This was followed up with other helpful suggestions of "stop running barefoot" and "don't be such an idiot."  I decided to keep looking elsewhere for ideas.

One of the things I had looked for in the past

Barefoot Running - Day 2!

Last night was looking to be a pretty busy night, and to be honest - if I had been physically up to running the distances I SHOULD be running, I wouldn't have even tried to work it in.  I was going to a Binghamton Mets baseball game that was sponsored by my wife's workplace (we were handing out free bags.)  I knew I wasn't up to 5 miles or so, but I decided I had plenty of time for a quick mile.  I had really enjoyed the mile I ran barefoot with my son the previous day, so I thought another barefoot mile would be perfect! (as a side note - this also had the added bonus of my VFF Bikila's not being all sweaty and gross, letting me wear those to the game.)

Running Again!

[caption id="attachment_349" align="alignleft" width="174" caption="Its not often you get to use a picture of a hurt calf multiple times..."][/caption]

So, I have not been allowed to run, due to my strained calf muscle - my physical therapist thought it would be wise to actually let it heal.  The only running one time in three weeks (which ended with my calf muscle being unhappy again).  Well, it hasn't "hurt" in over a week, although it has still felt tight.  So yesterday I asked my physical therapist if I could go and run - he told me I should wait until my doctor gave me the o.k. 

Well, since I wasn't seeing a doctor (he just gave me a reference to they physical therapist) - I figure it must mean I was good to go!  So I figured I would head out for a small run of a 1/2 mile to a full mile - which of course means that I was going to do a mile.  So I picked up my son after PT, we got hair cuts (less weight to carry around you know!) and then headed out for a run!  The only question ahead of time - was how I was going to limit myself to one

[caption id="attachment_348" align="alignright" width="300" caption="well.. it wasn't raining when my son and I went. and we weren't on a track. And we ran slower than this guy probably did. But other than that it was JUST like that!"][/caption]

mile and stay there (you runners that read this understand.)   Well, my son and I went out and ran it barefoot!  I figured it was a good way to work on my form, as well as making sure I didn't over-do it.

It felt great.

Hills... Equal to more mileage/pain...

Hmm..  So it was beautiful today, and I took advantage of that - to take  nice run.  I went with the Vibram Five fingers - and it was nice..  There is just something very different about running in these.  I could feel it along the bottom of my feet - some tendon/muscle/something - that almost seemed tight.  With some time - it took care of itself (although i can still feel it now).  I decided on a four mile loop in the VFFs, although I suspected I was going to feel it at the end of the run.  One of the nice things about this particular loop - is it has a really nice hill in the middle of it, one that my old cross country coach used to torture us with.  I didn't stress myself going up the hill - took it nice and easy although it was definitely not "simple" - could feel it as i went..

The problem was when I reached the top of the hill - it hadn't occurred to me how much more running up hill could stress the calf..  I had run 2.3 miles at that point - which was the limit of what I had been able to do pain-free until then... and it seems it was or should have been the limit today too.. luckily my wife was able to come get me... the problem is these feel so good to run in - it is so easy to over do it.. and unlike sdealing with some minor sore ness the next day - since it is using muscles  differently than they ever have been - the pain is far more immediate..

So, it looks like tomorrow's run will be in my ASICS..  unfortunately.

Wonder if I can come up with a way to carry my normal shoes.. could run for 1.5-2 miles (gradually increasing it over time) and then swap to my ASICs, and carry my VFFs..

hmm.

Calf Pain

So, I love running in my vibram five fingers.. It really forces me to change HOW I am running. It also makes the entire process more enjoyable!  Something about the change in the way my stride works improves the experience - But there are some unfortunate side effects to them.

All of the reading i did online before i really started going - and everyone warned against "too much too soon" - so I have been trying to take it easy.. I started with 1/2 a mile and worked up (for the most part).

My right calf has been KILLING me. Yet, I didn't feel that I had done much beyond what seemed reasonable - and not by a runner's stand point. It turns out that when learning to run barefoot, or in VFF's - that if one doesn't actually let their heel hit the ground, the calf muscle gets an INCREDIBLE workout.. in otherwords - agony. So, rather than running in my VFF's full time and being limited to a mile or two - i have begun to do a couple miles in my old running shoes, then switch and concentrate on making sure that right heel touches the ground!!

It took alot of research through various forums and websites to find that one gem of wisdom. I knew I was doing something wrong, just couldn't figure out what it was!

Running, Running and the looks you get when you are carrying your shoes in your hands instead of on your feet!

So my foot has mostly healed from an injury I had picked up a while back (and promptly ignored for 4 months) after a week off.  The physical fitness test I have been training for was postponed due to the injury. While I would like to get this done and over (in a passing way), I can't complain about a few more weeks to train!  So Although my running for the physical fitness test is only 1.5 miles, I have mixed distance into it - as I view myself as a distance runner.  Saturday I did 10 miles, 3 miles longer than I have run in the last 16 years.  (my knees still hurt from this stupidity).

So this week I have limited my running, 2 five mile runs earlier in the week, and a 3.5 mile run yesterday, with the last half mile in bare feet.  The times haven't been horrible - but a 45 minute five miler, or a 29 minute 3.4 miles are certainly not the sub-20 5k I would like to get back to.   They say slow and steady wins the race, so I will keep my progress going - even if it is slowly.. Though with fall here, and winter approaching, it means the race season is mostly done.  This bodes well for next spring if I train all winter.  I did my last 5k in sub 24 minutes.. Perhaps I can shave 4 minutes off over the winter?

So, the last 1/2 mile last night was in bare feet. I have been doing alot of reading on barefoot running and the benefits that it can offer. The problem being my feet have been in shoes for 35 years, so I need to build the muscles and tendons up to the idea of doing their actual job.  All of the sources online for barefoot running, or for running in the vibram fivefingers - That you start out VERY slowly.  Hence my 1/2 mile run.  For the record, most of the sites I read DID mention 1/4 of a mile, not 1/2... And my calves are certainly quite tight and sore today.. 

Running barefoot was interesting.  Down hills seemed far less controlled, possibly due to my paranoia of foot-pain... But I imagine as my feet toughen up and I get over my mental blocks - that aspect will become far less of an issue (I hope.)  I don't know yet if I plan on actually going with the whole barefoot running concept, or if I am just building up strength for Vibram Five Fingers, or just to make my feet stronger.  But I have to admit, IT would be pretty cool to line up at a local road race with no shoes on.

On a funny note, I headed out for my run last night, and right at the beginning I went by the person who runs my kid's after school program.  On the way back (in barefeet), there she was again! She asked why I didn't have shoes - so I showed her they were in my hands!!!

She may think I am a bit odd...