Heel Pain
Folks, looking for a little guidance. In week 14 of OS, woke up last Wed with wicked heel pain 
, inside left bottom on side, not actual bottom of heal, but had me limping pain probably an 8 out of 10. Dont remember doing anything specifically, day before I had done bike and run on treadmill with some uphill striders at pretty good clip, which is what probably tweaked something.
Anyway, have not run since, have been doing the bike wkos. No real problem there.
Been stretching the heck out of calves, achilles, foam roller, ball under foot, ice couple times a day. Got some ART treatment Friday and he tore the heck out of my achilles and ankles, hurt like heck but Sat not much better, Sunday a little better, today a lot better. Pain down to about a 2. Went to ART again this evening, he worked on it and gave me some foot exercises to do, told me to keep up with the stretching and foam roller.
Any other help greatly appreciated. Thinking about doing light run on Wed
?
Comments
Ease back into the run. No z3-4 work or hill specific work for the first few runs. If things are feeling good, some flat land strides are okay to shake things out. Things run on a delay symptom/stiffness wise, so if you're still feeling good 24-48 hours post run you are good to go. First priority should be getting that foot 100% though. that's the kind of injury that if you don't kick it, will stick around for a chunk of your season.
Wow, thank you so much for the advice and help. So wondering if you could just clarify a few things for me. I have watched your rolling and stretching videos and just want to make sure I am doing the right things:
- Roll the calves?
-Stretch the calves and achilles? (Favorite running stretches series)
- Ice heel or calf/achilles or both?
Have not run for a week and a half thinking about doing the brick workout on Saturday real ez, figured I would start then because I guess all warmed up from bike ride, then if feel ok Sunday morning to the long run but pretty ez and see how it goes. Your thoughts on this?
Again, thanks for all your help.
Bill
+1 on stretching like it is your job! I developed PF at Boston last year and still have a bit of pain. I also am lucky enough to get regular ART. It finally started to improve when I stretched it 5-7 times daily. I also get massage, ART and ice it LOTS. I also bought a soft boot like a Strassburg sock on Amazon and it really helps the early morning pain!
Good luck. Heel pain can really be a chronic problem so the more aggressively you treat it the better off you'll be! I was slow to respond to it and ended up with cortisone and ESWT to turn it around. Don't make my mistake.
Thanks, any specific stretches you could suggest that you found really helpful?
Thanks again.
Bill
It's the number one reason for recurrence/reclacitrant symptoms
-hb
I would roll the calf (gastroc + soleus + post tib) + the bottom of the foot. Follow it up with the gastroc + soleus stretches in the post you mentioned and should have most of you bases covered.
Starting with the brick run is a good idea. Things will be nice and loose. If the ride is hard/legs pooped....tack on a 5-10 min easy spin at the end to flush them out pre-run. Good luck!
Thanks again, just wanted to make sure I was on the right track. Ran and ez 20 min after bike on Thursday and and EZ 30 min after 2 hr bike today. Stretched, rolled, iced. So far everything ok (presently knocking wood), will do run tomorrow but not the high intensity stuff, 60 min, maybe pace Z2 low Z3 and see how it works out.
Thanks for all your help.
Bill