W7R3 tender heel this morning

[Headspace1st]

Run 3 completed this morning in calm, mild weather, breathing is not a problem, so pace must be good. However I had tenderness in one heel, I felt this in the early weeks and it was back this morning, did some stretches and exercises, then I looked it up on line, i don’t think it’s the Achilles’ tendon, but the other thing it mentioned was plantar fasciitis which I have had in recent years and almost always wear an orthotic insole in my shoes. I got new trainers a few weeks ago and have been running in them for a week now after breaking them in first, i think I only put the insole in a few days ago, so perhaps it is the insole that has made the difference this morning, in that it’s not a good fit for my trainers. I’m going to try it without again next run and see if it helps, meanwhile I’ll use an anti inflammatory cream on it to see if that helps. The last thing I want to do is make it worse and then I can’t run.

[IannodaTruffe Mentor]

It sounds very much to me that the orthotics might be the cause of your heel pain and that is quite easy to experiment with.

The obvious question is are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop?

If not that could be the cause.

Are you doing post run stretches?

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.

[Headspace1st in reply to IannodaTruffe]

Thank you for your suggestions, no I’m running in trainers, though they are new ones, I’m not yet at the stage of investing in running shoes, though that may yet come. I am doing stretches after runs so hopefully I haven’t overdone that side of things, I’ll continue to do the massage with the anti-inflammatory cream and play about with the orthotic insole to see how it goes over the next couple runs, just don’t want to make things worse by running on it if it’s still sore in two days

[IannodaTruffe Mentor in reply to Headspace1st]

Fashion trainers are not running shoes.This post about running shoes may help healthunlocked.com/couchto5...

Are you doing static stretches as recommended and linked to 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.

[Headspace1st in reply to IannodaTruffe]

All points duly noted 👍🏻I suspect my choice of poor unsupportive slippers yesterday on a lazy Sunday afternoon has contributed to my tender heels this morning. It will take time to strengthen them again. Lesson learned, footwear should not be compromised

[Instructor57 Graduate]

I would completely echo the suggestions that you have already had as to the 'Possible' cause for this and ask also the same question regarding running shoes, gait analysis and post run stretches!

[Ian5K Graduate]

The three main conditions in heels - though they’re are others - will be plantar fasciitis, achilles tendonitis, and heel bursitis. Using the thumbs to probe the area might pinpoint the problem. Certainly massage with the thumbs will help blood flow to the area and improve healing.

You could also roll the sole of the foot over a tennis ball or any firm spherical object - I use a toy plastic ball which was bought for our grandson; it contains a rattle and squeaker; he’s too old for it now.

It’s suspect when pain appears quickly after doing something different. I agree it could be the change in shoes, or the insert. Worth removing it and see if it resolves itself. Keep stretching and massaging *daily* though. 🙂

[Headspace1st in reply to Ian5K]

Thank you 👍🏻 I can do all those things, so will work on it for the next couple of days and see what happens 🙄

[nowster Graduate]

Something not mentioned yet by the others: are you by any chance over-striding and landing on your heel?

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

And heavily cushioned fashion trainers don't make for good running shoes. They tend to encourage bad form.

[Headspace1st in reply to nowster]

I was aware of heel striking, and was checking that this wasn’t the cause this morning, i definitely am not doing that. I do think the orthotic insole might be contributing to the problem, so I’ll take it out and see how I go. I always have to be careful about my choice of footwear having suffered with plantar fasciitis in recent years, so will do some trial and error work to see what helps and what doesn’t

[nowster Graduate in reply to Headspace1st]

Oh! Orthotic insoles. I suffered with them since my teenage years (flat feet due to hypermobility).

Then one new set resulted in me getting a massive blister on my heel after a one mile walk.

I switched to toe shoes. It meant my feet had to work, and that meant I built strength in the arches of my feet.

That was ten years ago. I only started running in them 18 months ago, though.

[Headspace1st in reply to nowster]

Toe shoes? Haven’t heard of them 🤔 I wear my orthotics in virtually every shoe or boot. It was my arch where I got the pain a few years back. Normally the orthotic insole needs to fit the shoe properly or it can create pain, so hopefully I just need to play a bit with which one works right in my running shoes, I’ll go carefully on week 8 run 1 tomorrow and if it’s still sore I’ll delay doing it rather than push through until it feels less tender.

[nowster Graduate in reply to Headspace1st]

If you click on my forum name or the little photo to the left of it, you'll see a selection of them in the photo at the top of my profile.

And these below are my current running shoes.

Toe shoes

[Headspace1st in reply to nowster]

Very interesting, as was your running journey, thanks for the link, you’ve got me curious now 🤔