I know, I know, where the heck have I been? Busy. Working. Running. Etc. Well, not running much, I guess. 11 more days until the Lake Nona 13.1. I’m not entirely ready, and my time won’t be that great, but… eh.
For the last few months, probably >4months I’ve been having a lot of pain in my left arch and heel. I knew I was developing plantar fasciitis. I thought maybe it was my shoes, so I started wearing my current Brooks training pair to work. I still would have pain at the end of the day. Massage wasn’t really helping either. Honestly I didn’t even bother looking for a solution. I figured I just needed new shoes or some in-soles. I went to my local Fleet Feet and the associate was so helpful in giving me tips. He suggested in-soles for arch support (I got these ones), stretching exercises, and Strassburg Socks. The point of the Strassburg Sock, or dorsiflexion sock, as explained to me was that plantar fasciitis is caused my micro-tears inflammation of the plantar fascia on the bottom of the foot. In order to get the fascia to heal, you need to keep it in a position where it can heal. He explained it like getting a cut on your knuckle, it will keep busting open when bent, but if held in a position where new tissue can develop, it will not continue to break open.
And I’m on a budget, so I couldn’t see myself paying $35 for each sock. If you’ve seen my race costumes, you’d know I’m a pretty crafty person, so I figured I could make a version of my own and save some moolah.
I bought a pair of knee high socks from Target for $2.50+ tax
I found some different versions online of people that made their own, with pretty complex designs, but I was like, “Ain’t nobody got time for that…” So I did mine without all the pulleys, velcro, clips, etc. Just used some ribbon I found in my craft stash.
1. Take a piece of ribbon, about 6 inches long, and create loop and sew it securely to the top middle of the sock.
2. Cut another piece of ribbon, about 2 feet long, fold it in half and sew the folded side to the toe of the sock securely. (btw, I used a candle to melt the frayed edges of the ribbon)
3. With your foot in the dorsiflex position, pass the ribbon through the loop and make an adorable bow. The toes should curl up slightly. If your toes feel numb, loosen them up a bit, they shouldn’t feel like that. **Disclaimer: This is not recommended for people with circulation problems, history of blood clots, people with diabetes etc. Please check with your medical doctor if any type of device like this is okay for you to wear**
AND Voilà! A cute dorsiflexion sock. I’ll be wearing these at night for the next month or so (we’ll see how my husband feels about that). I was told it could take a month or more to start feeling relief, so I hope this in combination with stretching and the new insoles, does the trick.