Help! Need heel pain advice.

[Alphabetsoup]

Hi all...

I was doing my second walk/run session (after being checked out by the docs and given the all clear). I was doing a gentle, shuffle job for 30 seconds, with a minute walk in between...only managed 4 of the 'jog' repetitions.

Now I'm home, and aside from my left hip aching like mad when I try to go up stairs, I am okay...EXCEPT...

I have this pulling, burning sort of pinching pain on side of my right heel, on the inside of the foot, just past the fat part of heel. The pain doesn't wrap under my foot, just down the side.

Any ideas what it is or what to do about it? I'm going to try some ibuprofen and ice. And I'm going to head over on Saturday to get a gait test and maybe some other shoes.

My hubby thinks my back is out of alignment as well.

*sigh* I just want to work on getting this sorted as I'm actually 'excited' about going to the gym now, to the point that I don't want to leave...which is a HUGE change for me. I just worry that I've torn something (

Thanks gang!!

soupy

 

[hoosmi]

I'm not an expert, but every time I've had a weird pain in more than one spot (mine was my arch and outside of my knee) it was shoe related. I went through a list of possible injuries for a couple of months before I remembered all my troubles started with new shoes...

I'm thinking if your foot and hip hurt, it may be the same. I wouldn't do any running until Saturday when you can get your shoes/gait checked.

(The heel pain could be PF, but only my foot hurt when I had it- your hurt hip makes me question PF... Oh, and my shoes felt fabulous as they were totally injuring me, so you never know.)

I hope it works out for you!

Jen in GA

 

[windwalker]

Soupy, it appears to me that you may not be ready to be running yet and perhaps a walking program till you can gain the strength for running would work better. A lot of us on here are walkers, some even by choice.

You said you did 4 X 30 sec with a minute walk between, that's only 8 min of exercise so I don't think it's the shoes in that short a time.

This may not be what you want to hear but you asked for opinions so there is mine. A few months of walking and cross training with weights and pilaties and you will be amazed at how much you will improve.

There is plenty of help, support and company on here if you wanna give walking a shot.

Walking Panda

 

[princessrunner]

Soupy, I agree with the Great Panda. It sounds like you went out too fast even though it may not have seemed too fast. Your pain is probably muscular as you have a lot of connections in that area and I would suggest walking for now and lots and lots of stretching. The hip needs stretching too. You should incorporate some IT band stretches, hamstring stretches, calf stretches and ankle stretches into your pre and post workout routine and see if this helps out any. You could also get your back checked, it never hurts to be more safe than sorry. Slow and steady building back up to where you were pre-injury is harder to do than it is to pass out the advice for but you will be further ahead in the end.

Best of luck!!

 

[Tiger Lily 03]

Soupy, I'm wondering how you are feeling today? I think the advice given is good and do WISH that if you've had a couple of days perhaps things are not as painful today.

I'm glad you are not giving up. Perhaps a bit of a change in your w/o routine would be a great idea.

There is a lot to be said for brisk walk at this point instead of gentle shuffle. I think too that you want to shorten your stride a bit. It may be that you are trying to leverage too much by having too much distance between your steps.

Let us know how you are managing.

 

[dsnyfan21]

I used to have alot of arch pain on the inside of the foot when I didn't have good arch support ot a show with goo support. I would take an ace bandage and wrap it around the arch and a bit around the ankle - you don't want to try and walk with a big wad of ace bandage. This helped the pain/stinging/burning I would get in my arch. I do think also that maybe it is a stretching/alignment problem being that your hip is also bothering you. I also believe that the foot aligment, if not correct, can mess up alot of things, like knees, hips and back.
I also think maybe you got out alittle too quick, so give it some time and do some more brisk walking.

Just my two cents.

Tracy

 

[Alphabetsoup]

After 48 hours of resting the foot, all is well.

I did a bit of researching and feel that the lower back ache was because I was leaning forward on the treadmill instead of being straight up. The foot pain is gone as well. Makes me think maybe I wobbled my ankle a bit and pulled something. I'm going to go for a gait test early next week (or maybe tomorrow if I can catch a lift to the shop).

The hip also is fine now. Basically, my left hip was aching, and my right foot. Doh! I had been limping a bit to ease the pressure on my right foot, which put all the pressure on my left hip. Silly woman!!

So... the foot pain was the primary concern. Until I get the gait test and shoes checked, I'll stick to the exercise bike, walking on the treadmill and walking in the pool...interspersed with playing 'horse' with the hubby (dangit, his aim is getting better and he's starting to beat me!!!) or our version of raquetball (no running wildly...if the ball is on your side...you hit it...if not...you let the other person hit it....and giggle wildly when either of you swing and miss the ball by a mile!--which is why we consider it cardio...all the laughing makes us a bit breathless! )

Thanks for the advice gang!!

soupy