Since I graduated a week ago I have completed 2 consolidation runs and did pretty well. Life got in the way this weekend but I made time for myself tonight. I did my usual warmup, walked at a brisk pace for 5 minutes then started my steady run. Unfortunately, I had to stop after 6 minutes as the bottom of my right foot (inside) was in pain, not sharp, just dull, but I had to stop! After all these weeks of building up and doing so well, this happens.......😔. I feel so disappointed it's unreal.
Written by
Janec1956
Graduate
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You did the sensible thing and listened to your body.
In time you will learn to differentiate between niggles that you can run through and those which necessitate immediate stop. If you call it pain, it needs listening to.
Can you pinpoint what might have caused it..........uneven ground, different shoes, tightness of shoes, etc. If you can, then it becomes a learning process and so is wholly positive.
I can't think of anything I did differently. I did exactly the same routine as I have for my previous runs. I'll monitor the dull pain over the next couple of days and see how it goes. On one of the links on the forum I saw a roller for muscles. Do you think one might help?
Hi Jane, I’m sorry to hear today was a disappointment for you. I’m also finding the post graduation week not quite what I expected, mainly down to giving myself extra rest days between runs which seemed to knock me completely, I only managed a walk one morning with a 10 minute run in the middle because it was so windy, and another day I only had time for a 20 minute run, yesterday I managed the full 30 minutes but could have quit plenty of times throughout, i just wouldn’t let it beat me. As for your pain, a few weeks back I developed pain when running, in my heel area, actually on the inner side of my heel up towards the ankle bone. I felt it was possibly my plantar fasciitis back again, only came on when running after about 15/20 minutes and fine when just walking. I used anti inflammatory ointment on it after each run, and also my PiIates instructor said to get a ball and roll your foot over it, back and forward and in circular motions as much as you can, I have found mine has eased up thankfully, so long as I’m careful. I do think it was maybe inflamed tendons in my ankle, as it was specifically in one area. Maybe this will help you too if you can’t pinpoint anything out of the ordinary having caused it, just go carefully after s as few days rest 👍🏻
I imagine Headspace1st means a ball of a tennis ball size.Rest is good. An ice pack is good. I would take ibuprofen - many say that that just numb the pain and can harm you as you may not feel it when you are running and possibly damaging it.
Eccentric heel raises are good later for building strength especially in calves and ankles, Standing on one foot and putting the other one with the top of the foot/top of toes on the floor is a good stretch too. You can judge how much pressure you can put on it. Maybe do that one after a few days rest first!
The NHS website has some advice on running injuries/foot pain. In the meantime, take heart - you've built up a lot of fitness and it doesn't go as quickly as you might imagine 💐
Hi, it's not unusual for problems to emerge when you get to the stage of running for longer times and distances. Things like running shoes that aren't supporting you properly, you can get away with when you first start, but they can affect you later. Also if your posture or running style isn't quite right you can put extra stress onto joints, including feet. You did the right thing in stopping! Be careful and monitor yourself when you restart. It could be just that your body needs a little time to adjust to the new demands being made of it, and just needs a little recovery time. An extra rest day between runs, or swapping out a longer run for a shorter one, or one with run walk intervals.There's some good stuff on those links, hope you sort it out 🤞
What is a couple of days to look after yourself? Just remember the dedication it took to graduate and you will be back on the horse before you know it.
Yep a tennis ball size, i have a spikey ball I used for Pilates. My instructor is an nhs physio too which is how I met her. She said ‘roll the life out of the ball’ seems a bit extreme but she really meant it will work well. Roll the whole length of your foot, not just the heel area.
Hi Headspace1st, hope you're still managing to get some runs in. I purchased a couple of the spiky rollers, a ball and a cylindrical one. I've been using them for a couple of days now and have to say I have noticed quite an improvement. I'm going to try a gentle run a bit later today and see how it goes. Take care 🙂
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A bit disappointed :(
