Having heel pain

[Iwilldothisthisyear]

I'm just starting week 5 but I've started to get pain in my heel when walking. Are there any exercises I can do to help this improve?

[Sadamski Graduate]

Could be a few things, try some calf stretches and see if it helps - youtu.be/cO_puTNyX14(Not working as expected?)

[Iwilldothisthisyear in reply to Sadamski]

Thanks Sadamski

[agedsnailspace Graduate]

Check out stretches for plantar facilyitis. What are you running in - could be down to your trainers. Also make sure you are not overstriding. If it persists you might want to try a sports physio.

[Iwilldothisthisyear in reply to agedsnailspace]

Thanks I will try the exercises. It's worse 1st thing and when walking not when running .

[davelinks Graduate]

Gentle calf stretches & heel drops on the stairs, warm up a bit first..😊

[Iwilldothisthisyear in reply to davelinks]

Thanks I will try these

[Hillrunner2201]

When sitting down try stretching your leg out and then pointing your foot towards your body.

[Iwilldothisthisyear in reply to Hillrunner2201]

Thanks

[Now-runner_NeedsAttn Graduate]

I tried to "run off" a problem with my Achilles tendon. Big mistake. Huge. I had to call my wife to pick me up as I couldn't walk the 2 km to get home. I'm no expert but I'd recommend resting it until it's 100% before trying to run again.

[GoogleMe Graduate]

I am wondering about your running style and whether you heel strike when running? It's the one thing Laura says that I think most of us would counsel against.

[Iwilldothisthisyear in reply to GoogleMe]

It only really hurts when walking & is worse 1st thing in the morning.How do I avoid heel striking ?

[GoogleMe Graduate in reply to Iwilldothisthisyear]

Aim to land either mid-foot or on the ball of your foot - which may mean taking smaller steps.

There are folk round here with *way* more knowledge, links and whatnot about this than me and I hope they are about to come galloping up on their white chargers...

[Iwilldothisthisyear in reply to GoogleMe]

Thanks - any advice is greatly appreciated

[Iwilldothisthisyear]

I have just done week 5 run 2 and have tried landing on ball of foot & reducing my stride & the pain is much less . I am doing the stretches as well thanks again everyone

[Iwilldothisthisyear]

I have now been diagnosed with plantar fasciitis by my gp , it is getting better & the doctor says I can try to start the C25k once the pain is gone

[Millsie-J Graduate]

My physio told me to do the heel drops regularly, 5 drops , three times. Repeat three times a day. Wear shoes with at least a small heel (not totally flat). Running shoes should have a heel to toe drop of at least 10mm, actually for PF 12mm drop is recommended .

Good luck, you can do this!

[Iwilldothisthisyear]

Thanks . I will try that. Doctor also recommended some gel insoles