Heel pain?

[RunByTheSea64]

Hi I'm a 8.5 st 64 yr old, reasonably fit and active, and keen touring/commuting cyclist, but have never run until now. I'm in week 8 of C25k and am experiencing some heel pain on one side, and stiffness in that lower leg in the mornings. I don't think it's the tendon, but lower down on the hard bony bit, on the inside of the foot.; it's a little bit puffy, and tender to the touch. Any advice on what this is please, exercises to reduce in future, and treat now? TIA.

[Oldfloss Administrator Graduate]

Ouch!

Firstly, how much support work are you doing for your running body, on some of your rest days.. loads of ideas on the S and F forum for keeping those feet, ankles and legs working well, as the runs get longer.

We, are as you know, not medical experts and we are all so different... from my perspective, some little alarm bells are ringing... and I would advise a visit to your GP or preferably a Sport's Physio... I had something that sounds very similar, except mine evolved into calf pain.

healthunlocked.com/bridgeto...

This may not be the same thing, but it could be a really good idea , not to run, until you have been checked out.. I tried all the recommended DIY treatment we give advice on, here...but when I headed out again, it happened again.

So...my advice would be, go and get it checked out..

[RunByTheSea64 Graduate in reply to Oldfloss]

Thanks for your comments. I've been pretty good with support work, post-run stretches etc, but I think there was one day when I didn't do a warm down session, because I was rushing elsewhere after my run. Perhaps this is my punishment! Having said that, it's fine today and I won't be running until Tuesday anyway, so a rest will be beneficial. I've been running (almost all) alternate days since early Jan so I think I need to plan more rest days now I'm on the longer times, and do more stretches. Thanks.

[RollingPea Graduate]

I agree with Oldfloss. Puffy and tender to touch sounds like something worth discussing with a sport physio. A professional gait analysis will show if you are impacting more heavily on one foot than the other. If that's the problem the physio can solve it eg. fitting you with customised insoles. Another possibility is that you are not being protected well enough by your shoes. Are you wearing running shoes? How old? Are they worn out? Did you have a treadmill test/gait analysis in a sports store before purchasing?