L Foot, Plantar Fasciitis
2019-05-10 – 2020-07-10
Grade: 3
Torn PFascia with tendonitis - peaked at the last FUNdamentals session (June 4) when I felt the clunking/snapping sensation of the tendons rubbing over the heel bone. Extremely painful and swollen (level 4). Went to ER: MRI sCheduled and done early June. On crutches for about four days. Microtears and tendonitis. Started my own physio treatments. Stayed at level 3 for about 3 months, level 2 for two months after that. Now, after almost 6 months, at level 1 and monitoring things carefully.
The BEST exercises: 6/30 exercises (look up the video on youtube: https://youtu.be/kStuJAu0a20). Have been doing them EVERY single morning for the past four months, along with 3min calf stretches after each workout. The 6/30 exercises are the only thing that helped and they are keeping me moving and pain-free! Tight calves are a huge culprit for prolonging recovery from PF. Keep stretching those, and also do some MFR on them at bedtime :)