Sounds like Plantar Fascitis, maybe spelled wrong. I suffered for about 8 months last year with it.
I think with me it was a bad fitting pair of trainers. I could only run once a week and could hardly walk for about 3 days. Tried everything, rest, ice, gels, doctor who basically advised the afore mentioned and finally refered me to physio
But don't let that scare you. I then saw the physio who gave me some exercises to do and after three weeks the pain was all but gone.
Thank god as the next option was a cortozone injection into the base of my foot........
Three exercises takin about 15 mins a day. Physio won't give any more as people are not likely to do them (Bright man)
Half squats feet shoulder width apart, concentrate on making sure knee passes foot above the same point both sides to ensure alignment, 50 Building to 100.
Single leg half squats.25 Building to 50.
Now for the other. Stand facing a wall with bare feet, put the bad foot against the wall at about 45 degrees and rotate the foot side to side. It will feel uncomfortable at first as i's not natural but it really stetches the plantar. Do this 15 times.
Did your physio mentioned the possibility of trying orthotics? PF is usually caused by the flattening of the arch of your foot and orthotics support this area and help the tendon pulling over the heel.
I used an off the shelf product - Orthaheel and was back running within a week.
The funny thing is that I have to do calf stretches anyway.........as my right calf causes me no end of bother! Will always stick my orthotics in my shoes.
I had this last year. The problem for me was tightness in the calf and achilles (from racing on multiple consecutive weekends and not sufficient stretching) which manifested as pain in the plantar/heel.
I had 2 months off running, doing lots of stretches, calf dips etc, rolling tennis ball (better than golf) under the foot, raising legs when seated and rotating feet left to right and vice versa.
Orthotics will only mask the pain (i.e good for vital races but bad for cure). Having your heel raised will actually be detrimental as it puts extra pressure on achilles/calf.
It depends how quickly you can get back into shape/ are willing to cross train. You can run through PF but this can lead to much worse problems, some people suffer for years.
My advice is be careful, take a few weeks off running and just cross train (you have plenty of time before manc 10k and esp. GNR), get a good physio and stretch lots.
The advice I was given by my physio is that orthotics that support the arch of your foot allow the tendons running over the heal (from under your foot to your achilles) to relax.
Orthotics certainly DON'T mask pain, as stated by Slim J, it allows the injured area to heal.
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