My daughter is really struggling with pain

[Elsiebea73]

I wonder if I can ask for some advice. My daughter is 14 and is doing C25K as part of her DofE .

However, she is struggling with pain in her feet, and awful stitches. We’ve bought running trainers, change the insoles to more cushioning ones, bought ankle supports (which were a disaster and did not help at all)

She is keeping hydrated and doesn’t eat more than a slice of toast or a piece of fruit before a run which is always early morning.

She is now on week 4 and was in too much pain to complete the second 5 min run. She runs very slowly (I run with her).

Something that’s supposed to be fun and empowering is turning into something to dread.

[GoGo_JoJo Graduate]

Consider popping in to your gp to look at her feet.

When you bought the new shoes did they do "gait analysis" where they check how she runs?

Stitches are usually caused by poor oxygen or poor hydration. Try to make sure she's drinking enough fluids each day and get her to slow down on the runs so she's able to get a deep breath in, even if it's only 1 in 3.

Is she doing c25k alone?

[Elsiebea73 Graduate]

Hi. I run with her and it’s incredibly slow. If she ran any slower we’d be going backwards -😆

We didn’t get gait analysis. Where would we get that done?

I think she needs to probably drink more fluids

[GoGo_JoJo Graduate in reply to Elsiebea73]

A good run shop would do gait analysis before recommending shoe type.

Where is the foot pain? Balls of the feet, heels, arches?

Are you sure the shoes are properly sized?

Has she had an similar pain with her school shoes? Gp may recommend a podiatrist visit.

More fluids is always good

[Elsiebea73 Graduate in reply to GoGo_JoJo]

She doesn’t get any pain until doing the runs. She wears the trainers for other sport activities such as basket ball and has no issues - no pain. She walks to school and has no issues then either. It does sound like a gait analysis is what we need to do

[GoGo_JoJo Graduate in reply to Elsiebea73]

🤔 does she only complain of during the run then?

Do you think there's pain or is it a way to get you to stop pushing her to run?

[Elsiebea73 Graduate in reply to GoGo_JoJo]

I don’t ever push her to run! I go with her when she wants me to and because I don’t want her running across the woods on her own. I stay right by her and am guided by her. I’m only there to support, no other reason. Believe me if I could have a sleep in on a Sunday morning I would 😂

[GoGo_JoJo Graduate in reply to Elsiebea73]

Ok well that's good, so she's not manufacturing an excuse to get out of it (kids do that!).

Does the pain hang around after the run or only on the go?

Foot stretches may help, the easiest being heel drops and raises on a stair. Especially effective for pain in the fascia, which is usually felt through the arches and back to the heel...

[Elsiebea73 Graduate in reply to GoGo_JoJo]

Ok. That’s helpful. The pain subsides quite quickly when we get home.

[GoGo_JoJo Graduate in reply to Elsiebea73]

How does she describe this pain?

[Elsiebea73 Graduate in reply to GoGo_JoJo]

She said it feels like she’s going to get cramp but never does. In between an ache and a sharp pain

[GoGo_JoJo Graduate in reply to Elsiebea73]

So like a tightness underneath?

It could be a bit of cramp if she's not getting enough fluids.

Try the heel drops/raises, increase the fluids and see if that helps, if not... off to the professionals! 🤞🏻

If it's a tightness on top of the roof of the foot, it could indeed just be too tightly laced.

[Elsiebea73 Graduate in reply to GoGo_JoJo]

Thank you so much. Should she do these before a run or after or both?

[GoGo_JoJo Graduate in reply to Elsiebea73]

🤔 try and do them together every day. The more sort of "good stretch pain" you feel as the heel dips deeply will indicate how tight the fascia is. You should feel it too even if just a bit. After a run on run days but by doing it every day you'll be able to stretch that tightness away.

If you look at YouTube you can also self massage and again the more stretchy pain you feel at first is a great indicator of how tight the foot is feeling.

If there's no reactive feeling then it might be something else entirely but those stretches will be good regardless.

[GoGo_JoJo Graduate in reply to Elsiebea73]

If she's doing other sporting activities she's certainly capable of doing c25k 👍🏻

[Kevtrev]

I feel for her now a daft question but were did you buy the trainers from the reason I’m asking she might have the wrong type of trainers on her feet especially if they are hurting her if you haven’t been to a proper running shop you need to find out if she needs a neutral or a support shoe and have a gait analysis which they put you on a treadmill and see how your feet land it could be something as simple as that and something else don’t over tighten your laces this also can be a factor to foot pain hope this helps.

I have brooks trainers they are comfy and a lot of runners have them because they are so good and bouncy not the cheapest but the wrong and cheap trainers can be causing her pain if that’s the case have a look into it 😉👍

[Elsiebea73 Graduate in reply to Kevtrev]

Thank you. Unfortunately the trainers were expensive for us. I’m desperately trying to help her without having to ditch them and start again.

[Kevtrev in reply to Elsiebea73]

That’s a shame how about does she over tighten her laces ?

[Elsiebea73 Graduate in reply to Kevtrev]

I will definitely check that next time. Thank you

[Kevtrev in reply to Elsiebea73]

You are welcome it could be something as simple as that I hope you get to the bottom of it soon as it’s not nice for her or you seeing her in pain

[Elsiebea73 Graduate]

Thank you. We only run once a week due to work/school commitments. Sometimes I wonder whether it’s actually not enough, and her body gets a shock every Sunday. Interesting you say it might not be suitable for her age

[GoGo_JoJo Graduate in reply to Elsiebea73]

I'd disagree there, children of all ages can run unless they have a specific disability and its good for them. Maybe not full on racing without proper tutelage but jogging... sure!

At her age it can be hard to get them to do anything at all so in one sense you're winning anyway! Is she overweight?

The pain needs to be dealt with before attempting more times a week.

[Kevtrev in reply to GoGo_JoJo]

Yes I agree with you gogo_jojo at parkrun even 9 and 10 year olds run and most of them are fast they pass me and I’m going for it and I’m thinking omg they are fast 😂 so it’s absolutely nothing to do with age but if she is in pain I would be getting to the bottom of it before she goes running again 😉👍

[Madge50 Graduate in reply to Elsiebea73]

It must be distressing to see her in pain, I really feel for you (and her) I’m no expert, but I find cycling (low impact) and a little bit of yoga helps me too....

DofE is a great thing to do, so well done her for taking on the challenge, hope you find something that works.

Mx

[SlowLoris]

Not sure if I missed it in previous replies. Are you only running once a week? Each week requires the three runs to be completed - even if a week really takes 3 weeks if you see what I mean. I look on as a 9 stage plan but each stage has three runs that should be completed before moving on.

[GoGo_JoJo Graduate in reply to SlowLoris]

Except that she doesn't complain of a similar pain walking to school or any of the other sporting activities that she does. PF would be there throughout some if not all of these, usually especially first thing in the day...

[SlowLoris in reply to GoGo_JoJo]

True. I'm in danger of falling into the same trap I don't like.

I was using it more as an example of the fact that the problem could be anything at all. I've edited my reply.

[Elsiebea73 Graduate in reply to SlowLoris]

Yes. Once a week so it is indeed taking 3weeks to complete one. Sometimes we might manage twice a week, but I’m not in from work until late during the week and my daughter volunteers on a Saturday so Sunday it is.

[Annieapple Graduate]

Something as simple as runners socks (left and right socks) might help her. Certainly made my feet feel more comfortable!

[Elsiebea73 Graduate in reply to Annieapple]

Good advice. Thank you!

[backintime Graduate]

If she does other sports I would be tempted to let her do 1 run in her other sports shoes, just to see if it's the shoes or her feet. Or even some jogging up and down the living room or bedroom in bare feet. Does she get the same pain ?

Make sure she is hydrated the days before her run, not just the same day or during the run.

I would check with a gp if you don't find another solution, as that much pain is not normal for running slowly.

I hope you find some solution

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5... and may have some useful tips.

If the pain is recurrent, get medical advice from a GP or physio.

[Tasha99 Graduate]

Make sure she’s drinking lots of water the day before.

[Parky88 Graduate]

I'd def suggest she tries drinking more water- you said she gets stitches and I get these if I'm not hydrated enough.

Also wonder as someone else mentioned are her shoes/laces too tight? I dont have this problem as such but when I play netball wear an ankle support- when I tried to run in it it was horrible as it was too tight around my foot!

Otherwise as someone else said maybe speak to a doctor, she shouldn't be in that much pain running for a few minutes, especially if she can do other sports no problem. Good luck!

[GoGo_JoJo Graduate]

How's she doing? Was she any better this Sunday gone?