Training through Plantar Facsiitis

I got hit with Plantar Facsiitis last summer while training for Ironman Kona. I did not have a healthy respect for this injury, but I did manage to train through and competed without the injury causing issue to my race. However, there was some impact to my training regimen.

After the big race, I did properly nurse the injury, hoping that taking a month off would simply resolve the problem. Unfortunately things got works since all of my muscles simply tightened up during the month off, and my Plantar Facsiitis was simply worse as a result.

In January I started training for the Big Sur Marathon in April. Slowly adding miles and only running 3-4 times a week. On Thursday I ran a 6 mile tempo run at a 6:20 pace. I ran 18 miles today at a 7:20 pace. My foot was sore, but not debilitating. So, here is what I have been doing to train through this...

I ice the foot several times a day. I stretch regularly (2-3 times a day). I wear a foot splint at night, to keep my foot at a 90 degree angle. I do some strength training for my hamstring. I self message my foot and calf regularly.

I'm not convinced that if I stop running it will get better, since it always seems worse when I stop running. I did check in with my Podiatrist and she told me I could continue running, but needed to stay on top of it.

Let me know if you have had similar experience.