General Discussion Triathlon Talk » PF 10 weeks before IM ( Rss Feed  
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2017-05-20 12:08 AM

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Elite
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Alturas, California
Subject: PF 10 weeks before IM (
Sigh my first round of PF only 10 weeks before an IM. Anyone have some experience with recovery from PF and racing etc.? Suggestions, stories, recovery strategies welcome. (Yes I have seen a doc and got cortisol shot yesterday and orthotics today, new shoes.).


2017-05-21 9:52 AM
in reply to: Baowolf

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Pro
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Camp Hill, Pennsylvania
Subject: RE: PF 10 weeks before IM (

Be very aggressive with addressing it.  IME, PF is the worst of the common overuse injuries to deal with.  The biggest mistake athletes make is trying to train through it.

If you're only 10 weeks out, and training has been consistent up until this point, getting the inflammation to go down is a much higher priority than trying to increase fitness.

In addition to the treatment by your physician, rolling your foot on a frozen water bottle, never going barefoot or wearing sandals or flip flops without arches, and replacing all running with deep water running until all signs of pain are gone can be effective strategies for addressing it.

Good luck.

 

2017-05-22 4:01 AM
in reply to: Baowolf

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Newcastle, England
Subject: RE: PF 10 weeks before IM (

Suffered PF in training for 2 of my IM.

Tips

Freeze a bottle of water and use it as a roller

Keep a golf ball handy ... use it as a roller.

NUMBER 1 TIP ...

Sleep in a strassburg sock ... work wonders 

2017-05-22 7:59 AM
in reply to: TriMyBest

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Expert
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Tyrone, Georgia
Subject: RE: PF 10 weeks before IM (
Originally posted by TriMyBest

Be very aggressive with addressing it.  IME, PF is the worst of the common overuse injuries to deal with.  The biggest mistake athletes make is trying to train through it.

If you're only 10 weeks out, and training has been consistent up until this point, getting the inflammation to go down is a much higher priority than trying to increase fitness.

In addition to the treatment by your physician, rolling your foot on a frozen water bottle, never going barefoot or wearing sandals or flip flops without arches, and replacing all running with deep water running until all signs of pain are gone can be effective strategies for addressing it.

Good luck.

 




^^^^^This X100

I know Don is a coach and I am not but what I have found is it is not going to get any better trying to train through it. I utilized the frozen water bottle treatment at home, would use a tennis ball at my desk at work, or even a golf ball. I still exercise my right foot every morning before I get out of bed to help stretch. My PT told me to imagine drawing the letters of the alphabet with my foot to help. It seems to for me. It ended up taking a few weeks for mine to get manageable enough for continued marathon training at the time. I was lucky enough to be able to go to PT and run on one of there anti-gravity treadmills but supplemented with deep water running as well. I think you have time to get the swelling down and achieve your goals.
2017-05-23 10:19 PM
in reply to: dandr614

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Elite
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Alturas, California
Subject: RE: PF 10 weeks before IM (
2017-05-24 8:54 AM
in reply to: Baowolf

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The Woodlands, TX
Subject: RE: PF 10 weeks before IM (
For a lot of people, Arosti / ART or similar treatments work wonders for PF.


2017-08-04 11:04 PM
in reply to: g_shotts

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Elite
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Alturas, California
Subject: RE: PF 10 weeks before IM (
Follow up. I ended up have to run/walk the marathon, but finished the IM in a reasonable amount of time last Saturday. Thanks for advise.
2017-08-06 1:04 PM
in reply to: Baowolf

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Langley, BC, 'Wet Coast' Canada
Subject: RE: PF 10 weeks before IM (
Originally posted by Baowolf

Follow up. I ended up have to run/walk the marathon, but finished the IM in a reasonable amount of time last Saturday. Thanks for advise.


Congrats !

2017-08-06 5:07 PM
in reply to: #5220822

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Subject: RE: PF 10 weeks before IM (
Other people have given good advice. You are still a ways out, but you can't finish if you don't get to the starting line healthy. One of the things that really helped me was having my wife perform Graston technique on the bottom of my foot. I am too cheap to buy the tools but if you look at some videos of Graston you'll see the expensive tool isn't that different from the backside of a butter knife. My wife would simply use a knife and baby oil and rub it on the bottom of my foot. Have someone start gently... it will almost sound like when you pour milk on Rice Krispies (snap crackle pop). It seems like PF cures/solutions are a little bit different for many people. I would go with the shotgun approach and try as many things as possible to try and knock it out.
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