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Heel Pain/Discomfort

Chris OubreChris Oubre
in General Training Discussions
Not sure what happens but I woke up Monday morning with pain in the outside of my left heel when I walk. I didn't train all weekend. The only thing I did was stumble over a tree root on Saturday (no pain on Sunday)

I did today's bike workout with no issues at all. Think I'm going to skip runs for a bit till it's better.

Does anyone see an issue with adding some bike workouts to replace the run workouts? If so since the scheduled bike workouts are all Z4 and Z5, should I add some Z1 and Z2 sessions for my "run" workouts?

Comments

  • MattAaronsonMattAaronson
    Chris, last year when the doctor cleared me to begin biking but not running I added an extra bike to the OS so I was biking 4x per week. The extra was an ABP (z3) ride. I also extended all of my rides so the 60' rides become 75' and the 75' became 90'.
  • RichardAaronsonRichardAaronson
    But then again, Matt, you're an animal!
  • Coach PatrickCoach Patrick
    Chris, I have had some similar issues in the past, and I think it might be (stab in dark) Peroneal Tendonitis. The Peroneal Tendon comes down the outside of your lower leg and wraps around the heel to insert in the bottom of the foot...when your PT is tight, it can "tug" on that area...so my suggestions are to TRY (as I am not a doctor):

    I would ice the tendon area near the foot and ankle; but I would use heat on the belly of the muscle (outside calf, mid lower-leg). You want the heat to bring circulation to the cause and ice to bring down inflammation at the tendon.

    I would also use a tennis ball (in a sock), or The Stick, or the palm of your hand to compress all along your calf muscles, especially the outside area.

    If you have access to a good massage therapist, I would have them work on all the calf muscles, including the peroneals and soleus.

    If this doesn't go away, it could be something worse...but let's try this!
  • MissyGMissyG

    Chris -

    I would find someone in your area that does dry needling.  It will put you on the fast track to recovery.  Don't look it up on YouTube or you may not go through with it.  It's uncomfortable but only lasts for a moment.  The needle goes into a trigger point, in your calf, foot, hamstring, where ever you are very tight and with decrease range of motion.  It releases the tension.  Massage is awesome and so is Graston but DN can reach the area that needs manipulating.

    Good luck!

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