Couch to 5K
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Dull pain in foot

Hi

Wonder if anyone can help me

I have a dull pain / ache in my foot.

Best way to describe it is the base of my heel feels really hard and the foot feels stiff? Worse when I get up in morning or been sitting down for a long time. It's fine when I'm out walking or running

Anyone have an idea what this is and some exercises or something I could do to help it?

5 Replies
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Sounds like plantar fasciitis. Take a look at this link.

nhs.uk/Conditions/heel-pain...

Try heel dips on the stairs daily (15 three times a day)

Never wear totally flat shoes, eg slippers, flip flops, pumps, you need a slight heel.

Have you had a gait analysis? Important to have the correct fit running shoe, and get a heel to toe drop of at least 10mm, 12mm is even better!

I had a serious case of PF but dont now suffer which is positive news!

Reply

Thanks Jacs

I was worried it was PF, I really don't want to stop running now ☹️

I had gait analysis so definitely have right shoes, but will check heel drop on them.

I do wear flat shoes quite a lot so will change to more of a wedge or small geek, I can't wear too much of a heel

Have been doing toe drops but not that many so will increase those from today 👍

It's encouraging that you used to have it but Don't suffer now 👌

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Brilliant. A small wedge is sufficient , it doesnt need to be big just not flat. Good luck!

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Agreed! Can get shoe insoles that help too.

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How annoying! Sorry for you, hope it gets better soon. I've had some heel pain but those step exercises help. Do you have high arches? I do & can't wear flat shoes, they make my feet ache!

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