Why does my foot hurt?

[Katiepops]

I’m really trying not to self diagnose using google, so does anyone out there have any idea why I’m getting pain in my left heel? Doesn’t happen when I run, usually when I’m resting some time later. I’ve had the words Plantar facilities thrown at me. Not sure what that is and hope it’s not too serious.

I have proper trainers purchased as a result of gait analysis. I haven’t had any knocks or sprains and I am running on level paths for the most part.

Any ideas? And especially any ideas how to make it better?!

[Sadie-runs Graduate10]

It does sound like PF. If it is particularly sore in the morning, that is a sign. I had a touch of it once but averted it by rolling a hard massage ball under the arch of my foot 3x a day. And “toes pose” - a really good yoga posture for the feet. Google PF - there are other exercises and stuff you can try. But, if it gets any worse, do consult a physician. Hope you feel better soon. x

[UpTheStanley Graduate10]

A friend has a bad case of Plantar Fasciitis - hers is with her more than yours sounds to be, she can’t run with it and walking is painful when it’s at it’s worst. But hopefully for you it’s just bruising your heel - I get that sometimes - have you increased your distance lately?

[limberlou Graduate10]

If it is Plantar Fascitis my sports masseuse says Heat, Massage, then Compression. So soak your feet in as hot a bowl of water as you can stand ( preferably with some Epsom salts added to the water) , then stand on either a tennis ball or spiky Pilates ball and roll it back and forth under your foot.

Also put just in front of the heel on the ball and roll the toes to the left and then the right, trying to get the side of your big toe, and then little toe onto the ground. Then put compression socks on your foot.

Good luck with it.

[Sandraj39 Graduate10]

Another vote for the tennis ball! Hope it settles soon ☺

[Madge50 Graduate10]

Could be PF, but also do bear in mind these things are usually a result of overuse, so perhaps give your self a bit of a break, leave out a session, do the stretching exercises (as previously recommended) or cut down your distances a bit.....hope it settles for you.

Mx

[GoGo_JoJo Graduate10]

Massage your own feet paying close attention to what you find. Is the part in your arch tighter on that foot? That's your fascia band. If its tight try the tennis ball or anything you can use to roller it right back to and including your heel, or even just get your knuckles in there and massage it until it feels less... gritty for want of a better word.

If that's it add extra heel drops to your stretching routines, as well as plenty of hamstring sit stretches (stick one leg out in front with flexed foot and "sit" back into the stretch on the rear leg).

It can be a sign of overdoing things so do make sure you're getting enough rest as mentioned above.

[Dexy5 Graduate10]

I am not an expert Katiepops, but I understand heel strike can cause PF so check that when you run, you land midfoot under your body.

[Katiepops Graduate10]

Thanks everyone. Tried the exercises you recommended and it’s much better! Thanks guys.x