Have been suffering with PF for 3 months.

I don’t run, but I walk a slow jog equivalent. My podiatrist said there was no reason to stop, so I bought cushy shoes to get me through the worst and I’ve been doing 3 miles a day since end of January. My pain has improved, but I’ve also been doing a lot of strengthening, stretching and balance work as well.

I’ve managed to get back running by basically living in crocs the rest of my life !

I am an avid runner and got PF in January after running my entire life. Long story as to why it came on. Running absolutely makes it worse. As a result I was back to square one from to light jogs. I’ve resigned to walking and strength training until I’m pain free or I fear it will never heal. I know this condition is diff for everyone, but it’s so awful. I feel your pain!

Hi I have returned to running but I am doing weighted calf raises and holds . I also wear heel lifts in my trainers . My physio only let me run once I was able to jump with two feet without pain and then hop on each leg without pain. Hope this helps x

I developed PF from running. Took 3 months off also, then went back. I started with three three-miles runs per week and slowly kept increasing mileage. After two months I was at five 4 mile runs per week and could barely walk after each run. I realized I was getting worse not better. I’m now not running at all (biking, strength work, etc) and waiting to start a four week course of shockwave. The podiatrist says I can’t run during that, but hope to try again when it’s completed. My advice is is to start super slow with very low mileage. It sucks, but I think it’s the best way to approach it.

Run and see what happens

I'm an avid runner for years, hence the cause of PF. Super common running injury. I completely stopped running for 4 mo, as the pain was so intense. During those mo my physical therapist had me do specific stretches (mostly with my calves), foam rolling, and additional calf strength training moves. I'm a very active person so I always maintained my normal weight lifting workouts and incline walks on the tread-making sure my pain never went above a 4. Slowly but surely my PF has subsided 99% after 6 mo, minus a few flares here and there when I over do it. I'm back to running, but not to my full potential/pre PF pace or distance. I refuse to over do it too soon and it return. I know once ya get PF we will likely get it again at some points in our lives, but I will always continue with my stretches & exercises to hopefully prolong my time period of not having it. Running is LIFE to me so returning to it finally has been heavenly. Listen to your body, recover appropriately, and do those PF stretches and exercises like it's another full time job! 😁 Good luck!

Similar experience to me. Has been hit and miss. Am back to running now and times not far off what they were before PF. I’m about a year snd four months of having PF! Three months isn’t long . Talks your time, ease in, slow down, take walk breaks, do some Jeffing. I think dynamic multi-plane calf stretches have helped me. See Jeff Cavalier (Athlean X) YouTube for his thoughts on PF. I know there are lots of ‘pet theories’ out therr and maybe that is mine. I was always a gym bunny and lifted heavy - wasnt protective for me. Good luck

I find incline walking causes most pain the next day.

Don’t rush or you will ruin your feet for ever. Bike or chair workout, yoga, pillate, you can switch to

The newest studies show you SHOULD be pushing through (within reason) the pain to a level of 4/10 or less.

I’m trying to get back to running. I have tried a few short 1/2 mile runs having zero pain during the run but after resting and the next day my pain was a little more than I liked. I am now doing progressive jumping: pogo jumps , jumping jacks, single leg jumps. I am making progress. I feel like it’s healing faster now. Zero pain all day yesterday and today it was very minimal. I feel your pain with not running. I subbed with the elliptical and rower but I can’t wait to be able to run (pain free) again.🤞

I am a runner and mostly ran through my PF healing. I worked with a physio for treatment and strengthening and also ended up doing shockwave. I had to really drop my milage and cut out speed work. I had to find shoes that works and then I slowly built back up with guidance from physio. I got PF in November and just ran London Marathon on Sunday! It is possible for some of us!

Consult an osteopath

I had issues with PF on and off for 5 years, especially my right foot after putting weight on it from having a broken left leg. Got to the point couldn’t step on it from the pain so eventually had cortisone shot and was fine. Until 3 months ago my foot especially arch area slipped off the foot bar in pilates. It’s been a nightmare since. Swelling, bump in arch, doing exercises, had shockwave made it even worse. Again had to have injections and now 15 days later a bit better but still sore and stiff in heel arch area. I had to stop every kind of activity (driving me crazy) got good sneakers, slide ons. I have had enough and don’t know how to feel better anymore. So disappointed