W5R1 heel pain and aching legs

[Starbi]

Hi all, I completed W5R1 yesterday with no problem at the time, but since then I've found my calf and thigh muscles aching a bit and I've got a dull ache in both heels. I wear Brooks Ghost trainers which were fitted for me and I've started W1 of the strength and flex program which I do on the opposite day to my run (apart from today). I've completed 2 of these days so far. I should also say that I'm a dog groomer so I'm on my feet alot during the days, but use Skechers which are really cushioned and also have an anti fatigue may as well. Any suggestions for what more I can do would be great pls? 😃

[Devon_straggler Graduate]

Look up plantar fasciitis symptoms and see whether they seem to fit you. I tried running years ago in poor shoes and it kick-started my plantar fasciitis problems, and heel pain is one of the first things I notice when it starts to reoccur. I now mostly avoid this through shoes with very supportive arches (cushioning shoes aren't enough), and having tight calves can make it more likely that you develop plantar fasciitis. It's worth looking into early because if left to develop it can be very painful and take a long time to fix. Of course it might just be tired muscles, but worth knowing about just in case. Good luck!

[Starbi Graduate in reply to Devon_straggler]

Thank you, I'll have a look 😃

[IannodaTruffe Mentor]

Do you stretch after every run as recommended in the guide to the plan?

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Also follow the advice in the guide to the plan on minimising impact and hydration.

[Starbi Graduate in reply to IannodaTruffe]

Thanks for your reply. Thought I replied back but it doesn't seem to have done it! Anyway, I do stretch after each run but maybe not for long enough or well enough so I will try harder. I'm trying to drink alot more as well as that's my downfall. It's a bit like being back at school......must try harder! 🤣

[IannodaTruffe Mentor in reply to Starbi]

If you have heel pain then calf stretches are particularly important to avoid Achilles tendonitis. Eccentric heel drops done on a step (see the web) are very effective.

[Starbi Graduate in reply to IannodaTruffe]

Thank you, I'll have a look and do them as well 😃

[Twinkl66 Graduate]

Your heel pain does sound like plantar fasciitis. I had this quite severely, so much so I was hobbling in pain between walks/runs. I paid for custom trainer inserts from a physio and the problem has completely gone. I have quite low arches so the inserts give a much needed lift. It might be worth considering if the pain increases. Good luck with the rest of the programme.

[Starbi Graduate in reply to Twinkl66]

Thank you. I will definitely look into this as I did W5R2 today and have been on my feet working all day and this evening it's actually quite painful 😔

[Starbi Graduate in reply to Twinkl66]

Just a thought, should I carry on running or rest? What did you do with yours? I do have orthotics I use in my normal shoes but none specifically for my trainers. I thought as my trainers were cushioned etc and the right ones for me apparently, that I wouldn't need to use the orthotics in them so haven't been using them! Thanks

[Twinkl66 Graduate in reply to Starbi]

I reduced my runs from 3 a week to 2. I still do this sometimes if I have any pain issues.

[Starbi Graduate in reply to Twinkl66]

Good idea. Think I may rest for a few days now 😃