Painful heels!

[Strawberry3]

Hi, I’ve done the first 4 runs now but am so upset as my feet are telling me I can’t go on. The backs of my ankles have virtually seized up, so much so, that I can hardly walk, let alone jog! Anyone else experienced this and any tips please, gratefully received. I really want to carry on. Thank you.

[davelinks Graduate]

Possibly it's plantar fascitis, it's quite common, I get it a bit sometimes, have to keep doing gentle stretching, heel drops on the stairs, generally keep on stretching flexing the feet, toes, legs, and check shoes are ok, here's a link with more info...

active.com/running/articles...

[Strawberry3 Graduate in reply to davelinks]

Thank you for taking the time to reply, I’ll check out the link. Fingers crossed. Thanks. Much appreciated.

[Knittingrunner]

If it is plantar fasciitis I’ve had that too and along with the exercises suggested I’d say make sure your shoes are right. Best to get gait analysis as it often helps to have inserts or shoes that are right for your feet.

Another thought! Are you stretching after your runs? Otherwise muscles and tendons can get really tight!

[Strawberry3 Graduate in reply to Knittingrunner]

Thanks so much for the advice, very much appreciated.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes links to the NHS Sports injuries page.

I think your body is telling you that it needs careful nurturing. davelinks has give good info, but I would question your footwear. Most new runner's aches and pains are caused primarily by the impact of running. Proper running shoes fitted after a gait analysis done at a specialist running shop are designed to minimise the impact.

Take care and enjoy the journey

[Strawberry3 Graduate in reply to IannodaTruffe]

Thank you. Your advice is much appreciated. I just started in ordinary cheap trainers, think I need to invest! Thanks again.

[Madge50 Graduate]

As others have said possibly plantar fasciitis, very painful! This is commonly an overuse injury, e,g too much too soon, so rest, stretch and when the pain is gone come back to it slowly, you may find you need extra rest days, that’s fine, the plan is a guide and we’re all different - I found 3 runs a week too much and did get overuse injuries, I run twice a week (still do) and have gone on to run 10k’s and half marathons, so don’t think you’re not doing it right if your body needs extra time to recover.

Slow and steady is the mantra 😄👍

Mx

[Strawberry3 Graduate in reply to Madge50]

That’s very encouraging, thank you. And well done you, that’s very impressive.

[Bookbizlady Graduate]

My calves were awful when I first started. I would start the running and then find I just couldn't move my legs and could barely get home, my calves were so tight they were like concrete! It's just your body adapting to new, high impact exercise. I did lots of calf stretches, several times a day and before I went out running. It took about 3 weeks and then they were suddenly much better! I also got proper running shoes as my Clarke's trainers didn't have any kind of cushioning to were making it even tougher on my legs. Get your gait analysed before buying. My shoes have a little extra support to stop my ankles rolling in quite so much (another thing that can cause calf strains). If you're calves are tender maybe postpone the run for a day. I didn't and then hurt my achiles too! It will get better, just go slow and maybe repeat the early C25K runs until it settles.

[Strawberry3 Graduate in reply to Bookbizlady]

Thank you for taking the time to reply and for the advice. I’m glad you got there, a good news story. I’m not giving up yet! Thanks again.

[Equi-geek Graduate]

Yes, get good footwear and advice on running form if you can. There is an exercise that helped me with PF - scrunching up a towel with your toes, or trying to pick up a pencil with them. But also a physio advised me to make sure my other footwear was as cushioning as my running shoes. Sore heels aren’t always PF, could just be bruising too. Good luck👍

[Strawberry3 Graduate]

Thanks for the tips, much appreciated.