Hi everyone! First time poster but long time lurker here. I completed the C25K programme back in the times of lockdowns and stay at home. I suffered quite badly with shin splints towards the end which put me off and I stopped running.
Picked back up again this year and on week 4 now. Now I’m running longer I notice an unbearable pain spanning the bottom of my foot, on both feet! It eases a little when running but is terrible on the walking breaks when I’m half way through my run. Feels like it needs to be stretched out but it’s not cramp and is a sharp aching. Sometimes goes up the back of my calves. It eases again once I’ve finished running. If it wasn’t for this I’d be finding my runs are going quite nicely but it does really ruin it.
I’m not sure if a gait analysis and different trainers would be the best solution or if there’s something more here I should get checked out? I don’t want to be defeated and my aim is to be able to try and run a 10K by the end of the this year.
Any advice or similar experiences would be greatly appreciated!
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AmberChapmanRunning
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I think you should should get it checked out, very uncomfortable running with sore feet, get a gait analysis and take advice from the person in that specialist sports shop, good luck for your 10K by the end of this year once you have got your feet issues seen to by a professional.
As well as what AlMorr says, if that doesn't work go and see your doctor. Feet are incredibly complicated, have you seen how many bones and tendons there are? A doctor can examine you and give you individual advice on what to do and how to ease the pain, maybe refer you to a physio. There is no point in suffering in silence.
I'm in a similar position at the moment - foot pain but different to what you've described. Mine is worse when I take it easy! I find that taking a couple of paracetamol before bed stops it from waking me at night but I'm following my own advice and have an NHS physio appointment this week to get it properly sorted out.
Thank you for your reply Yesletsgo . It’s so frustrating isn’t it and it’s typical you try to do something good for your body and it flags up some sort of issue that makes it hard.
I’m going to get myself booked in for a gait analysis as a starting point and go from there
🍏Hi Amber that sounds painful. I had much the same and went to an Orthopaedic Podiatrist who made me special orthotics & gave me an exercise ball to roll around with my feet 🦶 Mine was diagnosed as Plantars Fasciitis & soon came right. However AlMorr is right you do need to have a gait analysis & they may well give you good advice too. The runs will wait & you will enjoy them all the more with good trainers & no pain! Let us know!! 🤗
Thank you Annieapple , glad to hear you got yours sorted! I’m going to start with the fair analysis but also seen these feet ball things around so potentially might look into that as a two prong approach to fixing the problem!
I agree that gait analysis and properly fitting shoes are a good starting point, but please don’t start doing treatments without a proper diagnosis, as you could do more harm. If you can afford it, try to find a sports physio, who can tell you what’s wrong or see your GP. As Yesletsgo said, there are a whole load of bones and tendons in your feet and it isn’t hard to injure them. Good luck!
Many commiserations-I can identify with all your problems.
I had plantar fasciitis, beastly heel pain especially in the morning, from long distance walking in flat but insufficientky supportive shoes. I then developed metatarsalgia or Morton’s Neuroma., a sensation like walking on a hard pebble. (That was weird as it came on after about an hour of walking and would then fade gradually when I rested or massaged the foot-not easy in muddy /wet conditions but meant I could continue walking ) and when I did C25k I had shin splints just after graduating, as I got to the end of the consolidation runs.
At present my feet and shins are ok. I’m doing gentle short runs (and longer distance walking -for which I wear Joya shoes which are not beautiful but so so comfortable, they are not suitable for running but fabulous for walking .)
I suspect all my issues are caused by non alignment of my feet which pulls everything the wrong way which then becomes noticeable/a problem when selective muscles and tendons are being used more than usual. Mine is not a massively off centred stance , one foot turns out slightly more than the other and it’s very hard to try to realign one’s natural or habitual position. I’ve been told I walk like a ballet dancer(rather than a duck!!).
Gait analysis, seeing a good physio, a foot specialist, all might be able to help work out where your issues come from and what best to help alleviate them, orthotics, massage, exercises. In the meantime, it might be sensible to maintain gentle shorter runs to retain your fitness but without trying to push on on the C25k until you’ve got some advice and to combine this with other exercises to strengthen your muscles overall which can help balance the body, rather than just running .
When I went to the dr about my shin splints he cautioned me that I could develop stress fractures and sent me for X-rays, that made me very aware of the need to proceed carefully when in these situations!
Best wishes to you . Do let us know what you do , what helps and how you proceed.
Hi Amber much as others have said it sounds very like PF...I have also had Plantar Fascitis. It's a common runner's injury. I have also had it in both feet though not at the same time so it must be doubly frustrating. It can be due to running on uneven surfaces. I got one bout of it after running on a pebble pavement. The thing is is to cut back on your running in the short term. I cut mine in half for a few weeks. Some physios will say take a break from running and others will say cut back but continue running. If it persists or gets alot worse then I would recommend 2-3 weeks rest. When I had it I stretched alot. Mainly my calf and achilles needed stretching and this would stretch the fascia on the undersole of the foot. I would place my toes on the edge of a stair and let my heels drop and stretch out that whole area. One time, I had to rest it for some weeks because it got too painful, I cycled to keep up my fitness, It's all about patience which we all know is nearly non-existent in a runner ... Best of luck!!!
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