View Full Version : Injured Heel

Jeremy Jones
04-28-2005, 04:39 PM
Started out as an annoyance I have had for the last couple of weeks. Just a slight pain in front of the heel, closer to the arch of the foot. I have been doing some running to improve my mile times (about 3 times a week), and last night I was running sprints (about 200m).

My third sprint my arch and heel started killing me! I thought is was a bruised heel, but I am not so sure now. I was on my toes the entire time (as I usually am, even during the mile runs). I have decent running shoes, and I haven't really ran more than a mile in almost two months.

Today I am having trouble walking. Any weight I put on this foot is causing me pain (not just the heel).

Anyone have symptoms like this? What should I do to speed recovery?

William Hunter
04-28-2005, 04:51 PM
Plantar Fasciitis. Differentiated from a heel spur, in large part, because it hurts when you don't have pressure on the heel. The plantar fascia is like a coiled spring connecting your heel to the ball of your foot, mostly behind the big toe. You obviously ****ed yours off.

Rest, ice, and cross-friction massage is a good way to begin rehab.

Hope this helps.

Jeremy Jones
04-29-2005, 09:44 AM
Whoa. that was fast. (I was hoping that Dr. Hunter would chime in).

This community is awsome.

Much Thanks - Do you know how long it takes for something like this to heal comletely? I know that a lot of these injuries can start to feel better, but can aren't completely healed for much longer. Is there a danger of that here?

Kevin Okerlund
04-29-2005, 10:48 AM

Depending on the severity you might want to look at wearing a night splint. I went thru the ice, rest, etc. and found that getting a night splint helped more than anything.

Lincoln Brigham
04-29-2005, 11:33 AM
Plantar Fasciitis can suck. Had a friend who had it and it took a long time for it to go away. Echo Mr. Hunter's recommendations. Custom shoe inserts might be worth looking into as well. Good luck.

William Hunter
04-29-2005, 11:44 AM
Dr. Hunter? Mr. Hunter? What's the deal? I'm still a weak little CF newb compared to you guys.

I like Will or William :-)

Splints and inserts are both excellent ideas. PF sucks because...well...it's your foot, and you're always on it. It's not like a sore wrist.

Running and jumping are probably the worst exacerbators of this problem, so I'd limit myself to exercises where your feet stay planted on the ground. At least for a week or two. Then test it out gingerly.

Jeremy Jones
04-29-2005, 04:50 PM
Will, just using a more 'official' title.

I have inserts for my shoes and I plan on avoiding running (which I don't like to do anyway). The inserts aren't 'custom' they are just made out of memory foam and seem to make a difference.

Night Splint? What is that?

Steve Shafley
04-29-2005, 04:58 PM
It holds your foot at a 90 to your lower leg, thus keeping the PF stretched out during sleep.

Graham Hayes
04-30-2005, 09:03 AM
I had some fun with this a while back after a 10km run.

Will's massage suggestion did a lot of good.

Don't run or jump. And be carefull with the O-lifts...that's jumping too.

I had pain for about 3 weeks, at that point I started running again but only on treadmills. Occasionally I'd get some pain back, but the next day it'd be fine. I kept using the treadmills for a couple more weeks before going back to normal running. No problems since.

John S. Powell
05-01-2005, 06:58 PM
Don't really have anything useful to add here, except my sympathy. I got PF pretty often from fencing, until I stopped stomping my front foot so hard. Even so, I still suffer from time to time. But worse than that are my coach's stationary lessons. Nothing quite like holding a squat for an hour while people hit you with long metal objects.

Donald Woodson
05-02-2005, 05:37 AM
Jeremy, have you considered running in high top Chuck Taylors? I had that problem a couple times when I ran in my fancy dancy New Balance or Adidas running shoes. Then someone told me about how his CT's alleviated the problem (after it healed up).
I bought a pair and haven't been back since. As a matter of fact, now I have two pair. One pair for lifting and hill running, the other for work and just kicking around in. My NB's and Adidas's just decorate my closet now.
Another thing I noticed about the CT's is the narrow heal and flat bottoms helps to keep me from rolling my ankles when running on uneven, rocky terrain. The newer style shoes all have wide bottoms and big spongy heels on them which seem to apply more side leverage to my ankles, making it a lot harder to keep from rolling them.
Now, if I could just get Converse to make me a pair out of waterproof Gortex and a lighter rubber compound. That would be the perfect running shoe IMO.
Hope ya get better soon. It's spring.

Carl Herzog
05-07-2005, 07:07 PM
PF does, indeed, suck. It's probably ended more serious runners' careers than any other injury. Foam inserts don't help much- you really need a stiffer arch support. Custom inserts aren't necessarily better than off-the-shelf models such as those made by Spenco or Superfeet, though. Look for some type of stiff, molded plastic or composite construction.

In addition to the good advice already given, you might try some stretching of the calves. Many report it helps - check out the surveys at heelspurs.com, a truly useful resource for this problem.