So quick back story. I'm a new runner. I've been very sensibly upping my weekly mileage, not going too quickly blah blah.
Anywho, about 2 months ago my heel starts hurting. It is not my achilles and it is not plantar fasciities. It is literally the back of my heel, you know where you would get a blister on your heel? That area. It doesn't hurt while running, it doesn't hurt while sitting not doing anything, it hurts in the morning when I walk, I'm stiff and hobble a bit and it hurts if I start to walk after sitting for a while, particularly walking down stairs (up is fine). It's like it's stiff. No swelling or bruising in that area.
I realised my running shoes were probably a bit small, so have been properly fitted by a good running shop . I've taken 2 weeks off but it's not improved. I can't find any way to stretch the area apart from flex and straightening my toes. But in short I have no idea what is causing the problem, Dr Google has not provided any insight.
Can anyone help at all?
I've had this problem and my physio told me in was the beginning of Achilles problems / tendinitis..
The heel "plate" felt sore squidgy and painful when I pressed it. My achilles initially didnt hurt but over time it did
I'd have an easy few weeks, perhaps even stop (I've done practically nothing for 3 weeks) - Go see a physio perhaps
I do single leg squats and heel drops daily - I'd advise this as it has helped me but physio is a must
It's was nearly 2 months and I woke up every day with that sore tender heel feeling.
The time off helped and once I had a 3-4 days waking up with no pain etc I tried a run. I managed to get to the point now where I ran and had no ill feeling next day.. However I'll be building back slow
Oh. Self massage + soaking feet / hot / cold treatment seemed to help a little bit too as well as sleeping with feet on a pillow
I had the beginnings of something similar last year. I didn't ever stop running as the pain was only there when I first got up and the first couple of trips down the stairs. I think mine was the start of achilles tendonitis (as my OH had this). Mine seemed to respond well to a combination of heel lift/drop exercises on the stairs and regular icing of the inflammed area.
Thank you both, sounds very similar. I haven't iced at all, it doesn't feel inflamed at all. It is tender when you push it. I was going to start running again this week. Perhaps, if I do some heel lifts/drops and squats every day, ice the heel in the evening and just do some light running for a couple of weeks, I'll see if that improves.
Perhaps worth seeing a physio if no improvement?
my mrs had this diagnosed as plantar faciitis(sp) a few years ago and she is not a runner. Just had very sharp pain in the heel for the first few step each morning. The first step would make her eyes water then it got easier with each step. Toe point and ankle flexes x 20 of each before getting up, made it much easier as far as pain was concerned.
It was this time of year when she got her 'summer sandals' out, which were dead flat And do not get worn enough for her body to adapt to them.
Kate - I think the icing worked for me as I did it 2-3 times a day for a couple of weeks. I'd try and do the heel lift/drops a couple of time a day too (OH always does them whilst brushing teeth!)
I have 2 young kids and life is busy, so sitting down to ice 2-3 times a day is probably not realistic for me unfortunately.
I will definitely try to fit in calf/ ankle stretches, along with the heel lifts/drops and squats, in the morning and evening and I'll ice up in the evening (which is what I'm currently sat doing…!)
Thanks for the input. Good to know others have experienced this and it'll improve!
Do you think light running (easy run under 5 miles) and cross training (I do kettlebells on a Monday!) should be ok?
My phsyio said all non impact stuff should be fine.. Swim, cycle..
However I have stopped doing excessive gym routine and just stick to squats ...
If you have to keep straining the calf/achilles and landing on the heel it may not help.. I guess you could try it, and if you feel worse or pain just stop and wait
Sounds like a problem I get now and then which I thought was achilles tendonitis or the start of it but the pain seemed to be more on the back of the heel rather than the actual achilles. I think it sounds like achilles bursitis... google that and have a read, see what you think.
Stretching my calves seems to have helped me a bit (both parts of the calf muscle).
*Please note that I have no medical qualifications, just years of struggling with various running injuries / niggles!
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