Well I have a bad pain in my heel. It was going on a little bit before I ran a half on Oct. 5th. I haven't done much running since then. I've been walking and doing pretty low impact aerobics. Ran a 5k yesterday. Could barely stand to put my foot on the floor this morning. I thought I could be having some plantar faciitious going on. Anyone out there have any home remedies, or suggestions?
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Bad Bad Heel pain(9 posts)
I recommend you go to a doctor and have a professional diagnose you. If it's something more serious like a stress fracture, you'll want to know so you can get a boot and get off your foot (since that's the only way it will heal).
Things it could be: Stress fracture, deep bone bruise, bone spurs, PF... those are the ones that come to mind.
Probably the "remedy" for all of these will include a lot of rest... but you'll want to talk to an expert because they might want to consider other treatments as well.
It is great that you ran a 5K, but do you have a doctor that you can call; a general practitioner would be best because they can refer you to a specialist; orthopedics, physical therapist, or a radiologist if it is broken. Good luck getting well!
Thanks, I never thought of it being fracture. That scared me so, I did some reading on the plantar fasciitis, it describes exactly where and how the pain is. I'm going to see about having my foot xrayed.
You really need to get that checked out. Hopefully it's nothing too serious. Will pray for ya!
What a bummer!! Luckily, I have had no issues yet, but I really fear it. Did it start w/ discomfort and then get worse? I'm hoping to attempt a full marathon next October but I know an injury can derail that. I'm afraid if I get out of the groove of it, I'll have a really difficult time getting back into it. You are still here, though, so it looks like you are hanging in! Let us know what you find out -- hope it is not too serious.
After reading more on the two possible culprits, of the pain, stress fracture/plantar fasciitis. I really believe it's the latter. The description fits it to a t.
I spent most of my running career on dirt trails, until I moved to Vegas in 2003. Between the concrete floors in the house, and the asphalt running, I developed this pain in both feet, and stopped running all together.
Since moving north, and picking up running again, I've been real careful to stay on the dirt, and to wear shoes in the house.
I put over 300 miles on my running shoes preparing for my half. I've been wearing my old running shoes at work, and I think I just blew it, by not giving my feet the support they need.
Sunday, I wore some clogs that have a high arch support. My foot felt pretty good. As soon as I put my new running shoes on this a.m.(not to go running, but to ride my bike) the pain was back. I'm going to get some arch supports and take it easy for a while, and see how it goes.
I promise I'll go see a dr. if it doesn't go away. (It took almost a year last time.) I may have to switch to cycling.
Plantar Fasciitis is a good guess. Have a doctor tell you for sure. If you haven't torn it like I did mine, you can just lay off for a few weeks and then get back to running. I hope for your sake the injury is minor.
Once you get back to running do yourself a HUGE favor: visit a REAL RUNNING SHOP (that is, NOT some national chain store like Foot Locker or Champs). Go to a locally-owned running shoe store or at least a Fleet Feet (independently owned and good), and tell them what's going on. Get fitted for a shoe that is proper for you. It will immensely help with your PF Issue.
You might need orthotics. I hope not for your sake (mine are HEAVY!), but they will help alleviate pain. A doctor can make you custom ones, but a GOOD, REAL running shop will carry over the counter orthotics that can help, too.
Don't think they're just trying to get thirty dollars more out of you. The orthotic can really help with pain! It can support your plantar fascia unlike the thin cookie insole that comes with running shoes.
I'm horrible at stretching, but after PF and now Achilles tendinitis, I'm starting to get religious about it. Stretching after a light jog can really help avoid injuries like PF and AT.
Try a massage and ask the masseuse to focus on your posterior tibialis. This sheen of muscle runs down your calf and to the medial side of your heel, probaby exactly where your pain is. It'll help stretch it out and prevent pain.
Good luck and post a follow up!
I agree - it sounds like you might well have PF. A sure sign is that when you wake up and get out of bed, it feels like you have needles sticking into the area.
This issue is a combination of factors:
1: Tightness through the Calf region
2: An increase in training volume and Intensity that your body was not ready for (eccentric loading being the main culprit).
3: Incorrect footwear (Go to a specialty running store).
Right now, you can roll the area over a frozen water bottle filled with water (Helps reduce inflammation and breakdown scar tissue).
Once the inflammation has subsided, look to improve flexibility of the calf and Range of motion around the ankle.
Do some strengthening work incorporating Eccentric Calf raise / drops.
When you commence running again, make sure your program allows for realistic increases in training volume and intensity, and that you incorporate Strength training into the program - if possible.
Hope this helps.
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