Any tips for a sore heel?

[Lola-bear]

Hi I’m on week 4 run 3 and loving it but I do have this pain in my right heel, not whilst running but generally afterward and in the morning. Any advice would be most welcome.

Many thanks

[IannodaTruffe Mentor]

Is this surface damage or something else?

If it runs up the back of your heel it could be your Achilles tendon. If so make sure you stretch after every run, as per the guide to the plan, and do frequent heeldrops while standing on a step. Do not ignore it.

[Lola-bear Graduate in reply to IannodaTruffe]

Thank you, It is just my heel feels like the bone. I will try your tips thank you

[IannodaTruffe Mentor in reply to Lola-bear]

If it feels like bone it is unlikely to be Achilles and sounds more like impact damage. What are your running shoes like?

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.

[Dexy5 Graduate]

In addition to other useful comments, could it be that now that you are extending your running, your shoes might need replacing by some fitted in a running shop? I started in cheap trainers but had to move on as I ran further. They recommend at least a thumbs width space in front of your longest toe. Here is a useful post for when you need to buy new shoes.

healthunlocked.com/couchto5...

Happy running

[Lola-bear Graduate in reply to Dexy5]

Thank you for that I will look into it but it seems I have the plantar thing, been to a podiatrist. So annoyed I have to stop running for 4 weeks and just got to week 5. He said it’s a moderate case, exercise and rest and it should be fine. On my bike to keep up my new found fitness. Thank you so much need to find a running shop now

[Dexy5 Graduate in reply to Lola-bear]

Sorry to hear that but it sounds like you have found out early so hopefully with the exercises you will be back stronger. A great idea to cycle instead of running - it’s all good for fitness. 4 weeks will soon pass.

[Lola-bear Graduate in reply to Dexy5]

Yes it will pass, I am secretly gutted though never run before and am loving it but I will be back. as I am a more mature runner I need to listen to my body, thank you so much for your reply