FIX FOOT / ANKLE PAIN! | Plantar Fasciitis & Achilles Tendon Injuries! – ScottHermanFitness

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Today I want to talk about something that’s been affecting my own personal life, and it has to do with having a lot of pain in my feet and in my ankles. It’s been really affecting me because I’ve been doing a lot more running throughout the development of my Cheat & Recover program. The reason being is that the program involves training really intensely three days a week, and because I’m trying to stay more on the lean side and also prepare for future Spartan Races and Tough Mudders, I’ve been trying to do more running.

I’ve been running about 4.5-5 miles, 3-4 days a week, and I hadn’t been running that much in a long time. For a while I was simply doing 15-20 minutes of HIIT 2-3 times a week, but lately I’ve been going outside and running on pavement. Because my body isn’t used to doing it, I’ve been getting a lot of pain in my feet and in my ankles. You can probably say it’s some of the symptoms of plantar fasciitis, but I think it’s a couple of different things that are going on at once.

Where Is The Pain Coming From?
Basically what’s been happening to me is I would go to start my run, which always starts off with me running uphill. As soon as I would start to move my feet, I get pain in my right foot through the Achilles tendon, and pain in my left foot right through the arch of my foot. To try and fix it, I would try to stretch my calves by doing a kind of static lunge, and I would put my foot on the curb and press my heel down to try and stretch out the back area as well. For the pain in the arch of my foot, because I’m really stubborn, I would just run slowly until I got warmed up and the pain would almost go away, but basically I would push through any pain for the remainder of my run.

What I’ve Been Doing To Make A Full Recovery
First of all, there are a couple of different tools I have been using to deal with the pain. I have a foam roller, a lacrosse ball and a small dumbbell. Since I’ve been doing things with my tools at home, I’ve been feeling a lot better and am probably about 85%-90% healed from all of this. We’ll start with what I’ve been doing to help the pain in the arch of my foot, and there are a couple of different things I’ve been doing. Remember first and foremost, that anything you do on one side of your body, you need to do on the other side as well, and I suggest doing these mobility exercises before AND after running.

Recovery Method #1: Foam Rolling
I would start by getting on my foam roller and rolling from my hip, all the way down through my quad and past my knee. While doing this, I look for areas where it really hurts, and when I find a really sore spot I would sit in that area for a bit. I would go back and forth over the same area about 15-20 times, really trying to roll out the entire area, loosen things up and break things up. Once finished on one side, I would switch to the other side of my body and do that.

Next would be to roll through my quads, and to do this I’d place one leg on the foam roller, and use my upper body for support. If it hurts A LOT rolling out your own quads, you can place your opposite leg on the ground for added support. Otherwise try to tuck your opposite leg on top of the leg you’re working for added pressure. Again, I would roll from the hip down to the knee, and if I found an extra painful spot, I’d sit there for a bit, before continuing to roll all the way through 15-20 times. I’d then repeat the same process for the inside of my leg as well, before moving to my hamstring where I would roll from my butt all the way to the knee.

Obviously this will take time, but if you do it every time you go running, or even just once in the morning and once at night, eventually the pain will go away and you won’t have to do it as much. But as much as it might suck, when you’re in pain you have to take the time to do this to make a full recovery.

After completing the upper portion of the legs, it’s time to move down to the lower half from the knee down. Starting at the front, I would roll from my knee through my shin to my foot. This is an area where I found quite a few painful areas, but if you’re like me, this pain feels good and really helps to loosen things up.

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