Instep injury

[Tessie66]

For the past week I've been getting pain in my instep I think it happened in the gym but not 100% sure. Been to parkrun this morning and had no problems running but it's more painful now anyone knows how long it takes to settle down?

[Irishprincess Administrator Half Marathon]

We wouldn’t be able to diagnose this or give you any specific advice as we’re not medical professionals, but you could take a look at this article and see if it matches your symptoms.

runnersworld.com/uk/health/...

You could try giving your foot a gentle massage to ease any tightness but, if you can, see a physio for a proper diagnosis so you know what you’re dealing with.

What did you do in the gym that you think might have caused the pain?

[Tessie66 Half Marathon in reply to Irishprincess]

Not sure what I actually did it on but seemed to start after going to the gym

[Beachcomber66 Administrator Half Marathon]

I agree with Irishprincess ; only a professional could advise you, after carrying out an examination of course. The last time I had instep pain (it was pretty bad) my physio said that it was caused by my high arch collapsing a bit due to over pronation. The right shoes and some carefully placed magic kinesiology tape (the latter only required for a couple of weeks) sorted it out really quickly. I had an instep twinge last week; out came the magic tape the pain went. Your problem may have a completely different cause.

[linda9389 Administrator Marathon]

Ugh. That's too hard of a question 😕 You can rest it by not running and easing off at the gym. You can do gentle stretches (manipulating your foot or using a ball or a towel). It could be bruised, it could be strained, it could be tight ... it could be so many things. Our feet are really complex.That's tough when all you want is a fix. If you need a quick fix, a physio visit is probably best. Otherwise it's patience, rest and listening really carefully to what it's telling you.

Sending healing vibes.

[Tessie66 Half Marathon in reply to linda9389]

My daughter who used to be a dancer thinks it's my achilies and not instep .she's showed me some stretches to do and basically rest it at the moment and cut back the running. It's extremely painful to walk on at the moment. I do find with running you have to take the good with the bad one minute you're so happy then next sad because of a slow time or injury or illness just have to battle on and I have to remember how far I've come or anyone has come for me I look at my first parkrun 42 minutes and now my quickest 28.58. Sorry for rambling on have a great Sunday everyone

[linda9389 Administrator Marathon in reply to Tessie66]

Definitely good and bad stuff. All the time. Patience will be your greatest strength. Catching things quickly makes the bad pass faster. Good luck.

[Beachcomber66 Administrator Half Marathon]

I have a physio appointment on Wednesday. My calf decided to complain towards the end of 13k+ run and I ended up limping home. It felt ok on Thursday, but complained again after a brisk 5.4k. I know that my physio will work out what is wrong pdq and give me rehab exercises which will work. I may risk a short run tomorrow to see how things feel. Because of my age, my physio tells me to get back out running as soon as (sensibly) possible anyway. Worth her weight in gold!

[Tessie66 Half Marathon in reply to Beachcomber66]

I'm in a running group they've told me to back off for 10-12 days and just rest it but also do lot's of stretches calf raises and wall pushes

[Beachcomber66 Administrator Half Marathon]

🤞 that does the trick.i

[misswobble Marathon]

I like the tennis ball under the foot too I have one in my desk and use it whenever I’m sitting there It always feels better for a good roll and around. It’s only ever my left foot though 🙂🤷‍♀️

Take care, I hope you’ll better soon 🙂👍

[Tessie66 Half Marathon in reply to misswobble]

Thank you not as painful today and it's my left foot as well

[misswobble Marathon]

I’m pleased to hear that! I change my shoes if I’m having foot niggles. Worth a try once you get back to running 🙂👍

[Tessie66 Half Marathon in reply to misswobble]

I have a couple of different pairs but will run in the others