Constant foot injuries need help and ideas? - Couch to 5K

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Constant foot injuries need help and ideas?

Tansycat profile image
TansycatGraduate
10 Replies

Hi everyone

I got to 5k a while ago, and was trying to get beyond that. However I’m finding that I keep getting what feels like plantar fasciitis on the top/side of my foot (don’t know the clinical term for that).

I keep having to take time off and then go back in about week 6 to build up again. I get back to 5k/ 40 mins and it comes back. Grrrrrrr.

I’ve bought shoes that were chosen after gait analysis so it’s not that

Any ideas appreciated

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Tansycat profile image
Tansycat
Graduate
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10 Replies
IannodaTruffe profile image
IannodaTruffeMentor

I would consult a podiatrist or sports physio.

joeyg76 profile image
joeyg76Graduate

If it’s the top side of your foot, it might not be plantar fasciitis. I had that last year and it is in the heel. I saw a sports massage therapist and I had tight calf which she sorted and gave me exercises to do. I still do them now to stop it coming back and I am careful about the shoes I wear, all the time not just for running and sports.I’m certainly no expert though and definitely would see a professional to get it checked out in case you do further damage.

Tansycat profile image
TansycatGraduate in reply to joeyg76

Thanks I’ll try that

Tasha99 profile image
Tasha99Graduate

You might need higher drop shoes. You can try gel heel cups first to see if that helps.

zappos.com/c/what-is-heel-t...

A gait analysis might tell you if you need neutral or support but they wouldn’t know if you needed high or low drop shoes. What are you wearing? Brooks do lots of 12mm drop shoes.

Tansycat profile image
TansycatGraduate in reply to Tasha99

Thanks for that suggestion

I’ve got brooks arcadian but no idea about the drop

Tasha99 profile image
Tasha99Graduate in reply to Tansycat

Do you mean cascadia?

If so, they are 8mm drop so room to go to 12. Also they are trail shoes. And not very cushioned ones either. Do you not have road shoes?

Tansycat profile image
TansycatGraduate in reply to Tasha99

Oops yes... cascadia. Sorry

I run about 50/50 tarmac and muddy, sandy paths

No idea what to try now, as the running shop recommended these after I got on well with ON shoes in the summer... but which suck up water in winter

Tasha99 profile image
Tasha99Graduate in reply to Tansycat

I’d go for 12mm drop. Try using gel heel cups first. They’re cheap.

Tansycat profile image
TansycatGraduate in reply to Tasha99

Ok thanks

Delly-dot profile image
Delly-dotGraduate

Hi Tansycat. This sounds like extensor tendonitis. I had it last year and unfortunately it kept me away from running for 6 months. I tried to restart initially after 3 months but it was too soon so waited a while longer.

Do you have a swelling on the top of your foot ? I have been left with a residual bump.

Do go and see a physio and get some good advice. I should have stopped sooner than I did, then I probably would have been able to return sooner.

Don’t run through pain. It’s just not worth it.

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