How sore should my feet be?

Thanks for the responses.  I agree--after having in once, I know that it's something I definitely don't want again and I'm going to take the early symptoms seriously this time.  I've begun doing the golf ball massages, wearing my shoes at all times, and rolling my arches with the frozen water bottle.  I'm beginning my aqua-jogging regime tomorrow night.  I'll be walk/jogging the 5k in my tri in two weeks, and I'm hoping to start over on my gradually-increasing mileage running program--on grass--a month after that. 

Happy training!

-Laugher

Have been doing some research and have a new question. 

I noticed that a lot of people identify their plantar fasciitis pain as located in the arch where it inserts in the heel.  My pain is more in the middle of my arch and, if anything, closer to the balls of my feet.  I have little if any pain where my arch inserts into my heel.  Is this not plantar fasciitis?

I'm kind of curious to an answer.  I am having the same thing.  I don't think it's PF considering where it's located.  Mine is more in line with the bone just above my arch.

I've struggled with plantar fasciitis for a year. It is finally better and I can run again regularly. First, you have to determine if yours is due to faulty biomechanics or overuse. The overuse kind is easier to resolve. The biomechanics one is more complicated and you usually need some kind of orthotic to prevent reoccurrance among other things.

I have many articles on a site I own written by a foot doctor but I don't know if I'm allowed to link to them since I don't yet know the forum rules.

But the three key things for me were stretching (I do high heel on the wall), kinesio tape and I bought some orthotics at amazon that work. Mine is more in the arch than the heel. And mine is related to pronation when I run. So mine is due to faulty biomechanics.

Stretch your arches. It sounds like you may be able to avoid the full throttle plantar fasciitis so stretching that arch out and your calves may be the ticket. It usually takes 9 months to get over if you get a full blown case. A year for me. And some find relief in 3 months or so.

UPDATE:  it's been about two weeks since I posted my initial concern about a return of the Plantar Fasciitis that I had four years ago.  This time I seem to have caught it early enough to prevent a bad case.  Here's what I did:

The golf ball thing - didn't seem to help.

The ice bottle thing - didn't seem to help.

Checked my shoes - ding ding ding!  The heels and toes still had plenty of tread, but my forefoot was worn completely down.  Bought a new pair of running shoes.

Note on my new running shoes--for the last ten years I've been buying the shoes with the "medial post support" that Runner's World is always touting as 'best in show' or whatever.  I've discovered that I actually have a normal, efficient gait and that shoes with extra support and extra cushion actually tend to get in the way of my running.  After trying on six pairs of running shoes at the store I decided that a pair of Adidas Supernova Glides was the best choice for me.  Bonus-- without the extra cushion and motion control, these shoes were lighter and cheaper than the ones I've been buying!

Wiggled my toes for a few minutes and rubbed my feet before I got out of bed every morning - yeah... this was nice.

Stretched my calves and hammies often - four or five times a day after they were warmed up a bit from walking or some such.  Never stretched them cold.

Aqua Jogged for a week (four sessions replacing my scheduled runs) - it was tough for the first fifteen minute session, but awesome every time afterward.

Wore extra socks with my (supportless and worn down) dress shoes - I think the extra cushion helped.

Stopped walking around barefoot at home - 'nuff said.

Dropped a few pounds - could stand to drop a few more, maybe, but I was prolly twenty pounds over ideal and I dropped six in about ten days by cutting my portions about 20 - 33% and getting rid of the ranch, mayo and sugar drinks.

Anyway, as I said, two weeks have passed and to be honest I really haven't thought about my arches much in the last four days.  I've run easily on the grass in a local park twice in those last four days-- about two, two-and-a-half miles run/walked each time.  I have my first tri on Sunday and am looking forward to finishing without pain.

best of luck to you if you've come to this thread with similar troubles,

-laugher

Any1s feet ever cramp when doing the rolling exercise?