General Discussion Triathlon Talk » Bruised heal Rss Feed  
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2016-09-16 2:13 PM

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Master
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Loughborough, England
Subject: Bruised heal

I've been suffering from a what I think is a bruised heal for a good month now.  Initially it was painful to walk on all of the time but it has since calmed down and I have tried a number of shorter runs but it flares up the next day.  One of the strangest symptoms is that simply running my fingers over the skin with little pressure causes more discomfort (almost like a nails on blackboard kind of thing) than actually pressing down hard on my heal?  Anyone know why?  Any advice?



2016-09-19 10:36 AM
in reply to: tridantri

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Tallahassee, Florida
Subject: RE: Bruised heal
I really hate to tell you this but I think it's Plantar fasciitis (sp?). I had the same issue several years ago and swore it wasn't PF because it didn't feel like needles on the bottom of my feet and wasn't worse first thing in the morning. I kept running but then finally decided that ignoring it wasn't making it go away. I did the following and thankfully it worked for me. Same thing did not work for my hubby tho but his pain was different. So you may have to do a lot of research and try lots of things. Once I got very serious about identifying the problem, I was feeling better 3 weeks later. I still have flare-ups and I immediately start with the things below.

1. Marble pickups. 50 or 60 per foot about 5 times a day.
2. Taping the bottom of my foot. Google different methods.
3. Stretching on this tortoise shaped thing with the heel going down and then going up. Holding for about 15 seconds each time.
4. Rolling the bottom of the foot with this prickly ball that I managed to find. Some people use tennis balls or even baseballs.
5. Sit on the floor and extend your legs out. Place a rope or strap around the upper part of your foot and gently pull it back towards you and hold for 20-30 secs. Repeat on the other foot.
6. Compression socks.
7. Look at every shoe that you ever wear. Every.one.of.them. Not just running shoes (but definitely those) but even the other shoes you wear. Did the problem occur when you started wearing different shoes? After I had this problem, I soon learned which shoes were causing me problems - this pair of boots, that pair of sandals, this other pair of boots if I wore them 2 or 3 days in a row.
8. Ice. For me it didn't seem to help but maybe it's because I hate it so much.
9. Some people buy the Strausberg sock or wear a boot at night. Hubby did the sock first and now has a boot. It helps him.
10. Anti-inflammatory meds but of course not for long term.

Good luck with it!
2016-09-20 10:58 AM
in reply to: Pink Socks

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Master
1718
1000500100100
Loughborough, England
Subject: RE: Bruised heal

I thought it might have been PF too, or a problem with my Achilles.  However I have suffered from these injuries before and the pain is very different.  I cannot make it hurt by tensing either my PF or Achilles, eg. hopping up and down on my toes would aggravate a strained Achilles but I can do this no problem.  I do regularly massage my PF with a foot roller as I do suffer from tightness from time to time.  I will do some of the exercises you suggest anyway, just in case and it is something that does flare up now and again, so thanks.

Thankfully I am still able to ride and I have tried a few tentative runs recently without too much discomfort.  When it was at its worst even the flow of water over my heal in the pool was uncomfortable, just like lightly brushing something over it.  Thankfully it is much better now but I just need to make the final step back to running.

2016-10-08 11:13 AM
in reply to: #5199037


4

Subject: RE: Bruised heal
Could be a nerve ?
2016-11-03 4:28 AM
in reply to: tridantri


1

Subject: RE: Bruised heal
Originally posted by tridantri

I've been suffering from a what I think is a bruised heal for a good month now.  Initially it was painful to walk on all of the time but it has since calmed down and I have tried a number of shorter runs but it flares up the next day.  One of the strangest symptoms is that simply running my fingers over the skin with little pressure causes more discomfort (almost like a nails on blackboard kind of thing) than actually pressing down hard on my heal?  Anyone know why?  Any advice?




If your pain is in the heel then the problem may be plantar fascia. Icing your bottom part of the feet is a good way to reduce the pain. Initial treatments include stretching, weight loss and heel lifts. If you are still feeling uncomfortable then take any physiotherapy treatment ( http://www.physionow.ca/services/physiotherapy/). Good luck with your training, hopefully you’ll be at full fitness in no time!
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