Heel pain: I have suffered from heel pain on and... - Couch to 5K

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Heel pain

Keepongoinggirl
Keepongoinggirl

I have suffered from heel pain on and off past few years but since I’ve started regularly running it’s got worse especially in my right foot. I don’t want to stop running as I now love it. I’m not brave enough to run outside I do all my running on a treadmill but I do enjoy that as I feel in control and can track my speed. I graduated two weeks ago now I can increase my speed a little each run. I run in a pair of ASICS cost about £40. I’m considering buying new dearer trainers but will this really help?

12 Replies
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davelinks
davelinksGraduate

Buying dearer trainers won't nessacarily help, if you do go for new shoes go to a good running store that does gait analysis and expert advice on fitting for new shoes suitable for you..

It does sound like plantar fascitis, do your stretching post run, try rolling a tennis ball or cold can of coke under the affected foot, gentle heel drops on the stairs, generally keep gently stretching the feet and achilles. There's info on the internet about plantar..

Thank you for taking the time to reply to me - I will look into all your advice yes I’ve been thinking it’s that plantar fasciitis as every morn sharp pain on first footstep on ground when I get up too!

davelinks
davelinksGraduate
in reply to Keepongoinggirl

Yep, sounds like classic PF, where there's pain on getting up and subsides during the morning, I've had it and the wife's had it..

Rossinyol
RossinyolGraduate

I’d get it checked out to make sure it is PF. If so the first thing you need to do in the morning, before your feet hit the floor, is to stretch your legs out (toes towards you) and repeat this as you can during the day. I do this every day. You have my sympathies, PF can be excruciating. It left me unable to walk.

Hi thanks for your help yes I know I definitely need to get it checked out pain was so bad the other night my husband had to help me walk up to bed and again the next morning. I’ve taken a few days rest from running and just slight ache now but has got me afraid. I have had this pain for a few years but have just got on with it but the pain the other night was another level. I need to start those feet exercises before it gets any worse!

Beccym
BeccymGraduate

It is worth getting gait analysis done. I got Planta Fasciitis when I first started running and getting the right shoes I think helped.

Asics are a good brand though

Yes I’m definitely going to get the gait analysis done as don’t want pain to get any worse and stop me from running prob need a new pair of ASICS too as they’re few years old but I’ll get the analysis organised first thanks

Beccym
BeccymGraduate
in reply to Keepongoinggirl

You're supposed to change your trainers every 500 miles I change mine every year.

Mo Fara runs 120 miles a week so I guess he changes his once a month

ArcherJ
ArcherJGraduate

I would see GP or sports physio and check exactly what it is. There can be many causes and your body is telling you something is not right with what you are doing.

Gait analysis could help.

You may need to leave more than 1 day between runs, I'm certainly guilty of getting carried away and doing a run every other day so that my 7 weeks took 6 to get to if you know what I mean.

You may be very weak in that calf. See how many heel raises you can do on each leg. Do as many as you can at a steady pace (preferably on a step so that the heel drops low) on one leg then test the other. Repeat 3 -5 times. On the foot I get my plantar fasciaitis I can just about do 9 compared to an easy 10 on the other side. by the time I get to the 3rd set its very noticeably weaker and burning in the calf. So I find doing this as a strengthening exercise on my off days helps. Also a few squats and lunges to get the legs overall stronger. Then adding an extra rest day in lets the heel settle. So far so good.

Best to see someone tho to determine exactly what the problem is. Might be completely different and very solvable.

Thank you for taking the time to get back to me - I have started these exercises and hopefully the strengthening will ease my flare ups. I also went to my gp today he said it’s plantar fasciitis and started me on antiinflammatories. To be honest I’m going to hold back on these see if I can help things by the exercises. I also went out today and bought myself a pair of ASICS gel kayano 22 got them in the sale reduced to £71 from £145 they feel amazing. Also purchased some good plantar fasciitis insoles for my other shoes and found a sports shop that does free gait analysis - they told me to come back to them wearing my new trainers and they would do an analysis for me. I will see how I get on with the new trainers first though - I’ve been busy today! 🤞

ArcherJ
ArcherJGraduate

Love those shoes! Excellent price too. Sounds like you are sorting that blasted heel out. Good luck.

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