Plantar fasciitis

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Sore heel? Foot?  Running with it?
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Share with your running buddy
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It can become quite stubborn, so be careful! Start here:
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1. Reduce your weekly mileage.
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A couple of weeks of lower volume to see how the symptoms respond. When returning, try not to increase your total weekly mileage by more than 10% a week once you start increasing again. Further to this make sure that you are decreasing (de-loading) your mileage volume/intensity during every monthly block of training to ensure you are repairing and progressing towards the next block and/or goal.
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2 Check your intensity
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Are you doing too many speed and hill sessions?
Certainly essential to improve your running, but it’s easy to dose these incorrectly as they place more stress on surrounding structures of the lower leg and foot. I’d suggest dropping these for a week or two. See how you respond, then build back gently.
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3. Check your shoes!
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How many miles/km’s have you done? ~ 350-400miles/560-640k’s. Probably dont go longer than 6 months in the same running shoes.
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4. Self-myofascial release / Foam rolling
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🎥These 3 exercises will assist – 
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1. Lacrosse ball on the plantar fascia.
2. Lacrosse ball on the anterior and
3. posterior compartments.

(See link below).

5. Stretch the gastrocnemius, soleus and plantar fascia.
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Make sure you have a (rehab) plan

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