What have i done to my foot?

[cranberry1]

I went for an hour long dog walk 10 days ago in unsuitable deck type shoes and next day had what felt like soft tissue pain down the outer side of my left foot. Resting and icing for a day seemed to make it go.

However, yesterday went for a run and today back in pain again

What have i done????

[CaroleC Graduate]

Well cranberry, I'm not a Dr, and unless they own up, neither is anyone else on here, but it sounds like you have strained something there! I don't really know you or your running history; are you a new runner? Do you have proper running shoes fitted for your particular gait? How long have you been running and where are you in the programme?

CaroleC

[cranberry1]

Hi CaroleC,

Thanks for replying...yes, I can see how more info would be most useful...soz!!!

I've been doing C25K 3x a week (mostly) since June. I've kind of lost track where I am on it as I got to week 7 following it to the letter but kind of got stuck due to the amount of hills by me. I've done several 30min runs on the treadmill so I think I've probably graduated, but still can't get round my 5k circuit without about a 30second walk towards the end if one (demon) hill.

I have been fitted with proper shoes but they are a few years old so probably should update them.

I think you're right and I just strained from using stupid shoes for that one walk (I did two short sprints up hills on that walk which prob didn't help!!)

It is feeling better this morn so will get back out there while the sun shines!!!

Thanks again C x

[CaroleC Graduate in reply to cranberry1]

Hi again Cranberry,

"They" (the "experts") say that running shoes should be replaced at least yearly or every 500 miles. If they've ever been through the washing machine that will also take a lot of wear out of them.

Some useful info here: run4it.com/blog/2010/03/03/...

That demon hill, just slow down the pace, maintain the effort but not the speed and shorten up our stride. Hills are good for the rear!

CaroleC

[vengadriver Graduate]

It sounds like plantar fasciitis (may be spelt wrong) it often occurs in the feet from repeated rebound from the pavement when wearing unsuitable footwear.It often subsides then rears its head again.It should settle with some regular anti inflammatory tablets or gel (Ibuprofen)

Gel supports in your footwear also help.

[sharon7211 Graduate]

Hi cranberry, I did a similar thing when I was jogging on the spot to one of my Xbox Kinect fitness games in my bare feet (very silly thing to do, in my case!). This coupled with the fact that my running shoes were rubbish and my running gait was wrong (I kept coming down on the outside of my each foot first instead of heel-toe, heel-toe), I actually developed a strained tendon. The best cure I had for mine was complete rest for at least a week and ibuprofen. Oh, and a visit to Sweatshop to have my gait analysed and corrective insoles fitted. I'm now all healed, running properly and feeling great. Still aches underfoot first thing in the morning but clears up after a bit.

[cranberry1]

Thanks everyone for your input. It seems my fave trainers (new balance 854) were discontinued a while back so I guess I need to head back to a running shop to be re analysed.

Happy running everyone