Painful heel: Hi I graduated this last week and... - Couch to 5K

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Painful heel

Uphill-downhill
Uphill-downhillGraduate

Hi I graduated this last week and now have a painful heel and footbed. I’ve had a gait analysis and have fitted running shoes so that’s not to blame. Am now resting up the foot having run through it last week, does anyone know how long this is likely to be for? Going to try swimming to maintain gains made but missing the simplicity of running gear on and out the door. Thanks

9 Replies
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Sadie-runs
Sadie-runsAmbassador

That sounds a little like a touch of plantar fasciitis to me; a common running injury. You could try using a hard massage ball or tennis ball to massage the arch of your foot. While standing place ball under arch of foot, put most of your body weight on it, and roll back and forth. It will be a little painful...but try doing this a few times a day. If it gets much worse you might need to see a physio, but I averted full blown PF by this ball massage technique so maybe give it a go?

Uphill-downhill
Uphill-downhillGraduate
in reply to Sadie-runs

Thank you for the tip, have been doing this and using ice daily, got up today without immediate pain. Have managed one Boxing Day walk for the Stiperstones dawdle and dash, but want to be running again. Think I caused it running on a slightly painful right knee, this meant I went heavier onto the left leg and foot.... should have sat out that run instead. Going to give it longer so as not to re aggravate it immediately... once again thank you Sadie.

Sadie-runs
Sadie-runsAmbassador
in reply to Uphill-downhill

You are welcome. Resting and using the ball massage should help, so keep it up. I also did this yoga pose, which helps to gently stretch the foot and the Achilles’ tendons:


Give a couple of weeks, and if it is easing a gentle run may be okay. Failing that, please do go see a physio! My brother in law is being looked after by a physio with his PF.

Hope it eases up soon. x

Millsie-J
Millsie-JGraduate

If this is plantar ficiitis it could be the new shoes, I am sorry to say. For those prone to PF a heel to toe drop of 12mm in a running shoe is recommended. You may have chosen new shoes with a more shallow drop than you are used to which may be creating the problem.

Hope you can sort it soon.

Donna79
Donna79
in reply to Millsie-J

Congratulations on graduating but unfortunately I agree with Millsie-J.

This is almost dejavu for me. I graduated earlier this year and same as you, graduated in pain. 2 weeks after having gait analysis done my troubles began. Over 6 months later and I'm still in pain. Some days worse than others.

Plantar fasciitis is very painful and can bring a grown person to tears. Try to see your doctor asap and start with any remedies given.

There's lots of tips on the internet. Hoping that this doesn't last for you.

Uphill-downhill
Uphill-downhillGraduate
in reply to Donna79

Yes, having been reading up about it, my fear is that it could last some time. My shoes are a year old as the gait analysis was in 2017 (the first time I graduated the 0-5k, ran Oct 17- April 18 then stopped). I’m disappointed to have got back to 30 min runs and to now be injured. Was hoping to keep it going this time! Using advice from Sadie and the internet is helping, hope that you get an improvement soon too, as it looks like it can be a drawn out injury. Good luck with it.

Uphill-downhill
Uphill-downhillGraduate
in reply to Millsie-J

Have been running in Mizuno wave paradox 4 shoes, bought in 2017 and worn for some time ( ran Oct 17- April 18 then stopped). I think they do have a drop and good fit to instep, i think I’m the problem rather than the shoes! I have a long standing knee problem on the right side and am thinking that I’ve over compensated to the left leg/ foot causing additional strain... shame as after years of being the weaker leg my right side has definitely strengthened overall through running. If this resolves the answer may be trail shoes and to run on softer terrain/ trails rather than the road :) C’mas lay off has helped, just wanting to avoid 0-5k for a third time! Thank you for the encouragement.

Millsie-J
Millsie-JGraduate
in reply to Uphill-downhill

It would probably be good to get a proper diagnosis to allow you to move forward.

Hope it gets sorted

I had this after wearing new trainers but only in one foot! Pain in heel on walking and felt there was a stone in my shoe when walking in normal footwear (boots). So I wore my old trainers until pain subsided. Just under a week. Tried out new trainers again and no issues. Weird! Hope you're sorted soon.

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