Your Questions Answered…including that one about PF.

Let’s get right to it, shall we?

You asked, I will answer. To the best of my ability anyway! Oh, and be warned, I had a little too much fun with the cartoon option on my photo editor. I feel all comic-booky and awesome. Like Wonder Woman awesome. 


Laura asked: ” am 4 weeks into dealing with plantar fasciitis and was sad to read you were out for 3 months! I have had two cortisone injections already and am now in a boot. Any secrets to speed recovery? What finally worked?”

Shmidte asked : “I ran a long run in new shoes and had a great run until the last mile where it hurt my right foot at every step. Did you take a complete break from running for 3 months? After about 3 months I have been running, but I am still having some PF. How do you kill the PF beast?


It makes me so very sad that PF affects so many runners. It is an AWFUL injury. It likes to linger on and on and can be very very painful. I’m talking hurts so bad that you wonder if a foot transplant is possible. That’s pain baby.

DISCLAIMER: I am NOT a doctor and this is not medical advice. If you are suffering from PF I strongly recommend you see a doctor. Preferably one that is a runner/athlete that understands the injury.

So how did I deal with and get rid of PF?!

I initially saw my primary care doc who told me to stop running, ice my foot, stretch and if the pain doesn’t go away we can do injections. Como say what? I did this for 2 weeks with no results. My pain was BAD. I could barely walk. I had to reassess.

Per the advice of a friend I ended up finding a doc that specialized in running injuries. Super bonus? He is a runner and understands how mentally tough it is to deal with an injury that doesn’t allow you to do what you love. He was very patient and kept me on track. No injections. No surgery. No-nonsense. That was huge for me.

In addition to in office treatment (ultrasound, etc) I dedicated myself to home treatment plan. It included stretching, rolling out my legs, using a foot roller and compression. Oh and rest! I could ride the bike but no running. For at least a few weeks.

One night at home I was using the stick to roll out my legs when bam! The idea of rolling out my foot with the stick was born.



Within 72 hours of including the stick instead of a foot roller the “crunchies” in my foot were almost gone. I was walking with NO PAIN and could run with NO PAIN. This is what I had been waiting for!!

With my doc’s permission I started to go on short 3-4 mile runs, stretch, roll out my legs and feet and then take 2 days rest. As long as I was pain-free on day 3 I was allowed run again. I did this until I built my mileage back up and was walking/running with zero pain. I still saw the doc once a week until I was back to my old self.

I had my gait analyzed (for a third time!) to make sure I was in the right shoes. To this day I still do calf stretches before and after running and roll out my legs and feet. The key is to prevent it!

This is what worked for me and I cannot promise it will work for others. I do feel that the use of the stick played a BIG role in breaking up the scar tissue that was causing me so much pain.


On Stretching

Amy asked: “How long do you stretch after you run? I always wonder if there’s a magic number for that.”

Before I run I do dynamic stretching so it’s quick and gets me ready to run. I also stretch my calves given my history with foot injuries (tight calves can lead to PF, Achilles tendonitis, etc).

After I run I stretch but not for a set amount of time. I do just enough to feel like I am not over stretching and that’s it. I DO stretch before bed at night. Runners stretch, a couple of simple yoga poses, etc. It just feels good and I cannot say whether or not it benefits me in running. 

Melissa said:Super tight psoas, abductors and hip flexors after my long runs. Long = 7 miles. The morning after I can barely put weight on my left leg. Suggestions?

FOAM ROLLER! Trigger Point Performance Therapy makes an awesome roller. It works wonders! Stretch and roll sister, stretch and roll.

The Cookies

Amy asked about the cookie recipe. And you know JANAE wanted this one too. She is the queen of desert. A girl after my own heart!

I got the recipe from Food Network! You can get it HERE.

I substituted with whole wheat flour, an entire can of pumpkin and mini chocolate chips. They were so good! Make them. Tonight.

The Shirt

Laura asked: ” I really like the blue running shirt you’re wearing in the pic, what brand is it?”

You mean this one?

It’s a Nike  Women’s Legend DriFit. I got it at Sports Authority. I love this shirt. It’s one of three burnout colors and is really light. Almost paper thin. Did I say I love it? Enough to buy it in every color. It’s not cotton so it does run a little big. I like my shirts to fit longer with running tights (to cover my booty) and I ended up with an extra small in this shirt. I usually prefer running in tanks but this T is awesome!


Annnnnd that’s all she wrote. For tonight.

Go check out OUAL’s new-found fame. She will be doing an autograph session in Vegas. 

11 thoughts on “Your Questions Answered…including that one about PF.

  1. Thanks, girl. I WILL be making those cookies ASAP!

    Good news on the running front….have been running pain free 🙂 🙂 Lots of stretching, yoga, and quad strengthening.

  2. I’m dealing with a little bit of PF too, and I noticed the same thing with the stick. I was using a foot wheel for my foot, but for whatever reason the stick worked so much better. I noticed instant results. Thanks for your advice 🙂

    1. Yes, that little foot roller didn’t do a darn thing for me. The stick seems to help much better. Have you had ultrasound done? That, the stick and a compression sleeve worked wonders. I also stretch it out multiple times a day. Hope you get rid of it soon and keep it away. Worst.injury.

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