Foot Injury, need your support
What's going on folks, I was running the other day, and I started to feel a pain in the arch of my foot. It was in the arch area, and more towards the outside on the bottom of my left foot. I tried to run the other day and the pain started again. I could go on if I wanted to, but I don't want to make things worse you know. It doesn't hurt when I walk or anything just when I start to run. I brought new soles for my sneakers and my sneakers aren't that old, maybe a month and I strictly use them for only running nothing else. It sucks that I can't run because Iíve been swimming a lot and I started to do spin classes to mix it up with my cycling. Can anyone give me some advice to what this pain might be, and how can I make it better? Aside for the pain in my arch, I don't have any other injuries with my leg. It doesn't hurt when I swim or cycle so it's strictly a running deal. Sorry for the long paragraph I just wanted to put down as much information to help determining what my injury is. Also seeking any medical treatment would be a problem because I don't have insurance, but if I really needed to I would figure something out. Thanks for your help folks
pan y agua
it's sounds like plantar fasciatis. There are some stretches that help with this. I had it, and ironicaly, even though it didn't hurt while I was cycling, the stress on my foot from cycling shoes with poor support appears to have been a big factor. Custom molde cycling shoes solved my problem.
Personally I'd look at some of the stretches for plantar fasciatis, and consider custom orthotics ( Assuming that RICE doesn't solve the problem)
If if is plantar fasciitis, you can probably feel better for about $8.
I had similar symptoms that ended up being plantar fasciitis. I noticed the following:
1- it hurt most when wearing sandals
2- it hurt every morning (especially when it was cold)
3- it hurt most when running, but would lessen when i got warmed up
3- it didn't hurt when I wore work boots
My doc said it was because the boots had higher heels and more support, and recommended $8 arch/heel supports that you find at the supermarket/pharmacy. Problem solved. Wear them in your running shoes, your tennis shoes, and certainly those archless dress shoes you wear 10 hours a day. I wear them in all my shoes now, and never feel the pain. If that doesn't help, custom inserts might be necessary. In any case, talk to your doctor about it next time you see him/her.
By the way, apparently rest doesn't help.
I'm guessing that your feet hurt a bit in the morning also. When you wake up in the morning, do ankle/foot stretches. This helps get you warm up the lower leg and lessens the chance of the muscles tightenning up, which causes the pain later on.
I hope that helps.
Thanks for the advice, Iím going to try both of your recommendations, i just brought a heel shock absorber and new soles for my sneakers. So far it feels good, Iím going to try a test run tomorrow and let you know how it went. Keep your fingers cross for me.
no problem- keep those arches supported!
1 trick pony
yup, I've had the same problem.
I've been doing some serious stretching for my calf and it really really helps
A heel lift will help with your problem but I would say donít use it or only use it until you feel better, then discontinue. The lift will remove some tension off of the tendon and will aid in healing but will also shorten the tendon leaving you at increased risk for repeat injury. Calf stretches will take some of the load off the Achilles tendon (which then transfers some of itís stresses onto the plantar fascia). Increasing flexibility throughout the whole kinetic chain of hamstring, calves, Achilles and lastly the plantar fascia is the way to total recovery and reduced risk of recurrence. You can also strengthen your arch instead of supporting it more and more (insoles). Try this exercise: pick up a marble by curling your toes (not pinching between toes), hold for 5s then drop it. Repeat 15 times each foot. Also you can scrape your toes rewards on the ground while keeping your heel still (arching then flattening the foot over and over). Pretend you are trying to bunch up a rag under your foot (or actually use a rag on a smooth floor).
Custom orthodics can be thrown at any problem.
Could also be a stress fracture, depending. Is there any way you could get this problem seen by a doctor? If it's a stress fracture, it may mean time off running to heal (no pun intended). If you do end up taking off time for running, you can focus on your swimming more, and to a lesser degree, to the cycling (though no cycling out of the saddle).
Stress fractures can be tricky healing. Mess it up, and you could be down for the count for a pretty long time.
Thanks for the advice, i purchased heel cushions and i am starting to use sneakers with a lot more cushioning. i'm going to do this for the next few weeks, and i'll try to run again in januray. I'm just concerned that i won't be able to really run again until about march for some reason, but it's alright, i've been doing spin classes and swimming a lot and building up my endurance there. my main focus for next year is doing the NYC TRI so i have until July to be in tip-top shape. well i'll keep you posted on my progress with this injury and if it's getting better. you guys are great
pan y agua
Koffee has a point, it could be a stress fracture. If it's worse in the morning as Zorak describes, that's a pretty good basis to think Plantar fasciatis over stress fracture, however. Plantar fasciatis tends to be worse in the morning before your foot stretches out a bit.
Of course, there's always the option of being examined by a Doctor who knows what she's doing. But it's a lot more fun for us to speculate.
my guess is that these things just don't show up. new shoes/volumeand intensity increase/technique change? what worked for me
1. rest 2. orthotics 3. ice-bucket after every run 4. tennis ball massage/rolling 5.proper lacing tension of shoes
p.f.itis gone now since have ditched orthotics-led to improper shoe fit/weight