I had a dream that I appeared on the Jeopardy stage.
Naturally, I chose “Endurance Sports” for $1o00.
Alex Trebek: This ability is beneficial to the athlete in training and racing yet detrimental in responding swiftly and effectively to nagging aches and pains.
Me: What is “the ability to block out pain”?
Responding in my dream was much easier than treating my plantar fasciitis in real life. Like a champ, I had been blocking out my heel pain for years. I came to believe that like salt tabs and spandex, plantar facsiitis was just another part of my chosen sport.
Luckily, I was wrong. Here’s my map down the road to plantar fascia fantastica:
1. Footwear. For any activity that doesn’t involve running or biking, I opt for footwear that simulates walking barefoot. This means no flip flops at the pool and no heels or hard shoes at work. This also means that I have four pairs in three colors of the Merrell Whirl Glove. Nice enough to wear to the office, and superb for stretching and strengthening the muscles in my feet.
2. A Treatment Team of Two. My physical therapist at Rose PT put my injury in the larger context of my body’s mechanics, finding imbalances and inflexibility in my back, glutes, and calves, all of which contribute to the inflammation in my heel. Like other therapists, she gave me home care exercises to address those weaknesses, but unlike other therapists, she took an active interest in my progress, making me feel like we were treating my injury as a team, thus motivating me to uphold my end of the treatment partnership: executing home care exercises.
3. Dry Needling. Yikes. Sounds scary, probably even looks scary, but has almost entirely scared away years of heel pain. My Rose physical therapist inserts a thin needle into the muscle knots in my calves, which creates an involuntary twitch, which in turn relaxes the tight muscle bands that create such knots. As the picture shows, Claire dry needled my calf to treat my foot, recognizing my heel pain as a partial function of tight calves.
4. Targeted stretching. Though muscle relaxation follows the twitch response from dry needling, it is my job to maintain the health and flexibility of my calves between needling sessions. As such, I dedicate the first 10 minutes of every morning to down dogs and other deep stretches that prepare my calves and plantar fascia to take on the day. If I wake up late and skip my stretches, I receive a painful reminder of their importance when I step out of bed the next morning.
And back to my jeopardy dream where I won the first $1000 of the game, I moved onto “Not-So-Common Sense” for $1000.
Alex Trebek: The optimal time to treat your nagging injury.
Me: What is “now”?
We are athletes. Our personal records depend on our ability block out pain. But our long-term athletic success depends on acknowledging that some pain is worthy not only of of recognition but of intensive, dedicated, and committed treatment. And only you can make that determination.