Heel/ankle pain and tight calves

[Tired_and_trying]

Plantar faciitis is driving me nuts. I end up getting pain around my ankles and very tight calves. I've tried stretches, rolling with a foam roller, insoles and rolling a ball around my heel and under my foot. Struggling. Anyone got any tips or other things I can try please?

[Oldfloss Administrator Graduate]

Sorry you are suffering right now, and well done for trying to sort things out. Maybe take a look at some of the great tips on these issues on the Strength and Flex Forum...

I put posts on every bit of our running body, there a while ago and the wonderful CBDB put it all together... but there are loads of other links and ideas there too. The calf and ankle ones are really useful.

I have quite weak ankles and one especially, and I found the ankle exercise so useful They are in the Feet link on my posts

healthunlocked.com/strength...

I have had calf issues too and that is why I did a post on calf problems...

healthunlocked.com/strength.......

I hope these will help Stay strong, I am sure things will ease

[Tired_and_trying in reply to Oldfloss]

Ah, that's ridiculously helpful - thank you so much!

I've just started to sometimes feel ok enough to run after a horrible health blip 4 years ago, I really don't need other parts of my body turning on me too! I'll give these exercises a really good go. Appreciate the reply

[IannodaTruffe Mentor]

Try out the exercises pointed out by Oldfloss but also do some online research particularly in respect of pf and running. You could start with a search of this forum. Knowledge is power.

If this still persists then you really need to get professional medical advice, ie, go or physio.

Take care. This can often be overcome.

[Tired_and_trying in reply to IannodaTruffe]

Thanks for taking the time to reply, I'm going to try everything I can before seeing a physio so I least I see what kind of stretches or exercises help and go from there. This will be overcome! Eventually ☺

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Ian5K Graduate]

Are you continuing to run with it?

I found an interesting video on youtube demonstrating a massage technique with the thumbs, warming up and stretching out the plantar fascia before putting weight on it. The problem being you set back the incremental heeling when resting as soon as you put weight on it, standing up, like first thing in the morning getting out of bed. Also when you’ve been sitting for long periods and before you stand up again.

It’s a common problem with runners and there’s plenty of clear demonstration videos presented by physios and other qualified persons. They’re marketing their services, of course, but it’s useful information. I’d watch a few of them to get a feel of consensus as to the right method.

Keep strong, you’ll get there. 🙂

[Tired_and_trying in reply to Ian5K]

Thank you Ian. It's been niggling for a really long time so I think waiting for it to resolve may potentially mean not running for a really long time. I think a stone weight gain over lockdown is contributing (heavier than I've ever been with a BMI of 25.3). I'm just determined to cling on to this bit of fitness. I seem to sit for long periods then stand for long periods, guessing that's not helping either. Some helpful things to think about and research.

[Oldgirlruns Graduate]

Sorry to hear that TaT, PF can be really debilitating. There are some really good stretching exercises on the NHS website which I used when I had it and they do help. Hope you can get some relief soon!

[Speedy60 Graduate]

nhsaaa.net/allied-health-pr...

These exercises are excellent. I did them twice a day and also used an exercise band to stretch my calf while watching telly in the evenings.

Be careful what you wear on your feet all day, not just when running: no bare feet, flipflops, slippers or converse trainers.

I hope you get it sorted soon. It's a horrible thing. X

[Tired_and_trying in reply to Speedy60]

Thanks so much. I'm going to spend the evening looking through everything and come up with a plan, I don't want this to go on any longer and need to be more proactive. I'm very touched that people took the time to help me out, thank you x

[Jackapoodle Graduate in reply to Tired_and_trying]

I agree with Speedy60. Along with stretching exercises, the physio told me to look at what's on my feet for most of the day. I work from home so spending many hours with just socks on or ballet shoe type slippers. I invested in supportive slippers with heel cushioning and its made a huge difference in my plantar. I also wear heel cushioned socks for running (Feetures PF socks) and when I wear walking shoes. I think some people find these a bit gimmicky but they helped my dodgy feet 😀

[RUNDMC1 Graduate in reply to Tired_and_trying]

I totally agree with the type of footwear, after having tarsal tunnel syndrome 4 years ago I stopped wearing any kind of flat shoe/sandal (including my beloved converse) doing that along with stretches really helped…..

[nowster Graduate in reply to Speedy60]

Interesting! I've actually heard some folks saying the complete opposite, and reducing heel drop is better for PF. I think the justification was that working towards strengthening the area was better in the long term than supporting and cushioning it externally.

(Your mileage may vary. Don't take medical advice from a weird guy on the internet.)

[Speedy60 Graduate in reply to nowster]

It's not the heel drop so much; it's the lack of arch support. My hike boots, for example, have a very slight heel drop, but loads of support.

A friend of mine is a physio. She said she had more online queries about PF than anything else in lockdown because everyone was wearing flipflops at home.

[nowster Graduate in reply to Speedy60]

Also interesting. I've gone from needing orthotics (flat feet) to wearing minimalist (zero drop, zero support) shoes full time. I now have arches from toning the muscles which support them.

[Speedy60 Graduate in reply to nowster]

I guess it's all down to the transition. There are many societies around the world who've never had access to foot support and they don't all have PF, after all. It's just that when you're actually suffering from PF probably isn't a good time to decide to change.

I admire your commitment. I fear, if I decided to swap out all my shoes for zero drop shoes, I'd need a new mortgage - not to mention the divorce. 😬

[nowster Graduate in reply to Speedy60]

Are you sure you haven't seen my collection, amassed over ten years plus? 🤣

[hamit Graduate]

Well, what seems to work for me. Normal warm up cool down is not rushed in any way.On returning to the house I ice the effected area, bag of frozen peas will do. Dry off then roller. During the run I wear compression socks, make sure your shoes are locking in correcly so no unintentional movement within the shoes, use the lock down holes. That's my way of getting away with an Achilles problem at 74.

[Headspace1st]

Have you tried something like deep heat as well as massage, maybe anti inflammatory tablets as well. Also watch that footwear, all the time, not just when running, Heel cups, orthotic insoles, etc, i use them all when needed and my pain is mostly controlled. Sloppy footwear definitely does exacerbate PF😫