Heel pain!! 😩 Advice on stretches please!!

[stlee16]

Happy new year everyone!!

I have been running since March last year and have not sustained any injuries. However, over Christmas, after going for a long walk where I had a very minor slip on a wet pavement I started to experience a band of pain around the back of my heel (not underneath). Think it’s too high up to be plantar fasciitis but have been advised (thankfully) that it’s not my achilles. Frustratingly I have not run since Christmas and still getting the pain on and off (particularly in the mornings). Can anyone recommend any stretches that might help me get back running. Feeling the withdrawal symptoms!!!

[Oldfloss Administrator Graduate]

Ouch... if there is not real deep seated pain.. try some exercises like these..

active.com/fitness/articles...

If the pain persists then do, please go and get it checked out... Are your shoes and socks still okay... ? I know you were walking when this occurred. I could be a bruised area which takes ages to heel on that art of your foot!

[stlee16 Graduate in reply to Oldfloss]

Thank you Oldfloss. I will try these and see how I go. I was wearing a good pair of walking boots when I slipped. It could bruising but no obvious discolouring. I will be patient though and rest and stretch as advised. Dying to try out my new. Christmas running shoes!!

[IannodaTruffe Mentor]

Ankles have relatively poor blood flow so recovery can be slow.

Last time I turned my ankle (while walking) I was off running for nearly three weeks, but I cycled, as it keeps the joint mobile and improves blood flow without putting load on it.

Take care.

[stlee16 Graduate in reply to IannodaTruffe]

Thank you. Will give it a try

[UnfitNoMore Graduate]

Take your time, keep it mobile (as above) and come back to running when pain free with short gentle runs. I did a week of half miles, and I’m adding half a mile a week at the moment... 2 miles again this week and I’m loving it for what it is rather than thinks about where I should have been without the injury.

[stlee16 Graduate in reply to UnfitNoMore]

Thank you!! Sounds like a good plan. I will rest up for another week and see if I can gently get back to where I was.