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Are My Running Days Over? Heel Pain Still Here!

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Author	Topic: Are My Running Days Over? Heel Pain Still Here!
cc101 Cool Runner	posted May-13-2007 08:40 PM OK, I gave it a week; I stayed off my aching heels to try and let them rest, ran and I am in so much pain I can't believe it. I've changed shoes, put inserts in the shoes... I'm OK during the run but miserable after for days - does this mean I can't run anymore? I love it so much I do hope someonen has some hopeful insight! IP: Logged
RealRunner Member	posted May-13-2007 08:51 PM You need to describe your situation more clearly before we can offer advice. [This message has been edited by RealRunner (edited May-13-2007).] IP: Logged
cc101 Cool Runner	posted May-13-2007 10:14 PM My situation is; I am 45 years old, have been running for a year at 4x a week on the average of 4-6 miles per week. About a month ago I started having a burning sensation in my ankles and heels and now it has progressed to a constant ache, a bruised feeling actually along with the burning in both heels. Better shoes and inserts helped a bit, but ultimately in order run or even walk for extended distances, I have to succumb to the pain - I never had to deal with this in the past and I have been athletic all my life. IP: Logged
mariposai Cool Runner	posted May-13-2007 11:14 PM Never, ever would you be allowed to think that your running days are over. Just give your body a bit of time to heel, don't worry, your physical condition will not be in jeopardy by taking time off from hard running. An injury is just your body's way in telling you that it needs some time to recover to become stronger. You could still run during your rest, just run at a much, much slower pace. Are you doing the RICE method? Are you taking walk breaks, how seasoned are you as a runner? Are you giving your body enough rest time? Are you training for something specific, if so, is your training plan to aggressive for your current conditions? Tell us more about yourself so we can share more of our experience with you. ------------------ "To give anything less than your best is to sacrifice the Gift." Prefontaine IP: Logged
TedAndresen Cool Runner	posted May-14-2007 04:18 AM I am going through the same problem that you have described for the past three months. I believe that what you have is called plantar fasciitis. I've been running for 50 years and it just stated having this pain about three years ago. I recovered from that episode in about two weeks. Since then it has been an intermittent problem. I have not been able to determine what causes the problem to reoccur. For me the only cure has been time. I need to "not run" for two or three weeks until the pain is totally gone before I run again. If I start running when the pain is just slight, it will come back with a vengeance. I believe that if you are patient, you will eventually be able to run again, but don't start back too early or it will return. Good luck, Ted IP: Logged
cc101 Cool Runner	posted May-14-2007 07:38 AM Well the comon foot condition that Ted spoke of seems to be what I have (based on my web research) and the resting thing is the current plan, but two weeks betwen runs? How can a runner stay consistent with a program doing that? I'm not training for anything specific, only wanting to increase my time and distance so I can someday compete in 1/2 and full marathons. When the pain started really affecting me I did in fact do walk/runs to ease up a bit, but I found I couldn't even do the long walks without the major pain - it affects me most on off days when I wearing my street shoes (much less shock absorbing). Thanks for all the input! IP: Logged
xrocket Member	posted May-14-2007 08:27 AM Try this: Sit on the floor with your legs straight out in front of you. With a leather belt around one of your feet,(close to the ball of your foot)pull gently with the belt in both hands. Try and keep your leg on the floor, just bend your foot at the ankle. Hold a gentle pull for about 30 seconds. Repeat a couple of times then do the other leg. Do this in the morning and at night. Hopefully, in about a week you will be amazed! IP: Logged
cc101 Cool Runner	posted May-18-2007 12:25 PM Hey xrocket, the pulling the foot thing actually has helped - thanks! I am determined to navigate this foot pain so I can continue to run. Stretching has been a biggie in my self-help so thanks to everyone for the sound advise IP: Logged
bigapplepie Cool Runner	posted May-18-2007 12:34 PM A week! It normally takes months to get over pf. Its quite common among newbies (including me). There is plenty of advice available online. http://www.mayoclinic.com/health/plantar-fasciitis/DS00508 http://www.sportsinjuryclinic.net/cybertherapist/front/foot/plantarfaciitis.htm http://www.drpribut.com/sports/heelhtm.htm IP: Logged
biketm Cool Runner	posted May-18-2007 01:18 PM I had very painful PF last year just like cc101 described. I could hardly walk, and the first steps out of bed were horrible. After learning how to stretch my arch and calves, it helped tremendously( as xrocket pointed out more clearly) and I didn't stop running, but did cut back my mileage while I learned how to stretch properly. Shorter strides helped also. No, it's not the end... Good luck, Tim IP: Logged
Bugs34 Cool Runner	posted May-18-2007 02:26 PM Don't give up, whatever you do, don't give up. I'm just getting over a foot injury, different than yours, but let me tell you...total rest made it worse. Don't believe all your non running friends that not running is better, it may not be. But you will need to stretch good. There is lots of information on PF. A podiatrist may be able to help you with custom orthoics, but the stretching will still be key. Hang in there! ------------------ Bugs IP: Logged
Bugs34 Cool Runner	posted May-18-2007 02:32 PM Don't give up, whatever you do, don't give up. I'm just getting over a foot injury, different than yours, but let me tell you...total rest made it worse. Don't believe all your non running friends that not running is better, it may not be. But you will need to stretch good. There is lots of information on PF. A podiatrist may be able to help you with custom orthoics, but the stretching will still be key. Hang in there! ------------------ Bugs Don't know why it double posted. I was using Internet in the car, and it was a little flaky. [This message has been edited by Bugs34 (edited May-18-2007).] IP: Logged
cc101 Cool Runner	posted May-18-2007 05:47 PM Not totally over the PF bigapplepie but gettin' there. Its so wierd to imagine the stretch being such a major factor though when I read how many runners don't stretch... I found these really great inserts too for my street shoes (I love wearing the ballet flats) so that's helped as well. I wasn't really able to run through the pain because it really affected my breathing and concentration (searing pain does that to me), and I have a very high tolerance - something about where that knife jab kept getting me was too much to run through. I do hope I can now, with the stretching, better shoes addressing my low arch and longer strides, pick up where I left off a few weeks ago and get back at it. The fact that it has rained in Boston for DAYS hasn't been much of an inspiration that's for sure IP: Logged
run4262 Cool Runner	posted May-18-2007 06:15 PM Over the years I've been susceptible to PF. Last year after running Grandma's it got so bad I could hardly walk. In fact, the pain was so bad I couldn't use that foot to drive and had to use my cruise control a lot even in the city. Somewhere along the line I had an MRI which showed severe bone edema of the calcaneous--basically the PF was tugging at the attachment point to the heel causing bone pain and damage to the bone. After countless visits to the podiatrist, custom (hard) orthotics, soft orthotics, deep massage, electro-something thearpy, taping, icing, calf stretching, etc. I finally had to stop running for 4 months until the pain went away, then begin back walking, then a run-walk routine and greatly reduced mileage (I was 75 mpw, now finally back up to 40 mpw). The doc was considering PF release surgery if complete rest didn't help. Good luck with this! Bill IP: Logged
jparry Cool Runner	posted May-18-2007 06:18 PM Stretching helps and I still don't do it enough for the plantar fasciitis I have had now for five months. I took 2 weeks off running five months ago on the podiatrist's instructions and started the stretching, arch supports and ibuprofen and icing then. Since then I have kept up all of these things and have been able to train, not quite at ideal pace but not far off it and run a marathon (Boston) in mid-April (same, about 2 percent slower than the year before). Am I frustrated the heel still hurts a bit after running? You betcha. Has it stopped me running and racing, however? No, I am very glad to say, so keep your spirits up. ------------------ IP: Logged
jparry Cool Runner	posted May-18-2007 06:20 PM Stretching helps and I still don't do it enough for the plantar fasciitis I have had now for five months. I took 2 weeks off running five months ago on the podiatrist's instructions and started the stretching, arch supports and ibuprofen and icing then. Since then I have kept up all of these things and have been able to train, not quite at ideal pace but not far off it and run a marathon (Boston) in mid-April (same, about 2 percent slower than the year before). Am I frustrated the heel still hurts a bit after running? You betcha. Has it stopped me running and racing, however? No, I am very glad to say, so keep your spirits up. ------------------ IP: Logged
jparry Cool Runner	posted May-18-2007 06:22 PM Stretching helps and I still don't do it enough for the plantar fasciitis I have had now for five months. I took 2 weeks off running five months ago on the podiatrist's instructions and started the stretching, arch supports and ibuprofen and icing then. Since then I have kept up all of these things and have been able to train, not quite at ideal pace but not far off it and run a marathon (Boston) in mid-April (same, about 2 percent slower than the year before). Am I frustrated the heel still hurts a bit after running? You betcha. Has it stopped me running and racing, however? No, I am very glad to say, so keep your spirits up. ------------------ IP: Logged
Abadabajev Cool Runner	posted May-19-2007 07:02 AM quote: Originally posted by cc101: OK, I gave it a week; I stayed off my aching heels to try and let them rest, ran and I am in so much pain I can't believe it. I've changed shoes, put inserts in the shoes... I'm OK during the run but miserable after for days - does this mean I can't run anymore? I love it so much I do hope someonen has some hopeful insight! If it's PF, it's easy to fix. I've posted the solution before on another tread but can't find it at the moment. I should cut and paste it. You can't run anymore? rubbish. There is a solution. IP: Logged
maryt Cool Runner	posted May-19-2007 02:33 PM If it's PF, try the Strassburg sock. It's available at some running stores and online. It really made a difference for me. Just don't overdo and put it too tight or you can tear something and that does not help. Can you make an appointment to see a sports doc or podiatrist to make sure what you have? The burning heels sounds like PF, but not the ankles - that's more like Achilles tendonitis. In either case, gentle calf stretching also helps with either condition. Tight calves can contribute to wither condition. Wall stretches are good. When you have an active injury, you need to be very gentle and never stretch to the point of pain. - not a good idea to stretch to the point of pain even if you aren't injured, for that matter. IP: Logged
vhm1 Cool Runner	posted May-21-2007 08:00 PM I had PF last year. Very bad pain in the heel area. Saw the doctor, 2 sets of xrays, no stress fracture or heel spur. Laid off running for a couple of weeks, then started up again. Here are some ideas my doc gave to me: 1. the stretch with a belt or towel that another poster mentioned 2. roll your foot across a frozen can of vegetables for about 3 minutes. switch to the other foot. then do it again, 3x total each foot. the frozen can will initially sting, but it feels good. you can wear a sock if you like, but i prefer not to. 3. stand on the ball of your foot on a lower level stair. let your heel hang down (don't bounce) for 30 seconds (hold onto the rail for stability if you need to). switch feet. stretch each foot 3 times. I did these exercises EVERY evening for about 3 months. Worked well. PF is usually caused/aggravated by an increase in mileage or intensity. Now, if I feel a "twinge," I know what I'm dealing with and don't have to stop running completely, I just back off a little bit for a few days. ------------------ "Every passion has its destiny." - Billy Mills, Olympic Gold Medalist, 10,000 meters, 1964 IP: Logged
fuzz Cool Runner	posted May-21-2007 09:14 PM quote: Originally posted by vhm1: 1. the stretch with a belt or towel that another poster mentioned 2. roll your foot across a frozen can of vegetables for about 3 minutes. switch to the other foot. then do it again, 3x total each foot. the frozen can will initially sting, but it feels good. you can wear a sock if you like, but i prefer not to. 3. stand on the ball of your foot on a lower level stair. let your heel hang down (don't bounce) for 30 seconds (hold onto the rail for stability if you need to). switch feet. stretch each foot 3 times. I did these exercises EVERY evening for about 3 months. Worked well. I had a mild case of PF that took more than a year to completely shake. The towel stretch helped, as did the "heel drop" stretch while standing on a stair (first with the knee straight to stretch the gastrocnemius, then with the knee bent to work the soleus). Rolled across a frozen water bottle every evening. I also used a golf ball from time to time. Over-the-counter insoles with good arch supports were a big help for unsupportive street shoes. I suspect my PF may have been caused, or at least aggravated, more by my street shoes than by my running shoes. IP: Logged

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