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SERGEANTMAJOR Posts: 6,436
3/1/14 11:45 A

As a long time runner, running, track and cross country coach I will stand by my advice, correct your running form to ensure you are not landing with a heel strike. Treating problems with shoes, stretches and whatever else does not correct the problem since it does not deal with the cause it only deals with the symptoms.

KMHILLI Posts: 163
3/1/14 8:44 A

Is it in the back of your heel? If so, it's plantar fasciitis. New shoes will help. It also might mean that your calves are tight. After your run (when you muscles are warm), be sure to do some gentle wall stretches. If the shoes and stretches don't help, take a few days off and then start once again once the fascia has become less inflamed.

Edited to add: Take a look at the stretches at the bottom of this link. PF is quite common among new runners and easy to fix. But don't let it go too long without taking proactive steps to fix it!
www.webmd.com/a-to-z-guides/plantar-fascii
tis-topic-overview


Edited by: KMHILLI at: 3/1/2014 (08:47)
SERGEANTMAJOR Posts: 6,436
2/28/14 8:14 P

Your shoes are the problem, all of the over engineered and over padded shoes on the market cause injuries according to the current research. Go with minimalist shoes and change your running technique so you get away from over striding and landing with a heel first foot strike. Proper running technique is to land on the fore or mid foot with your foot strike under your centre of mass with the knee flexed, not on your heel with the leg extended and knee locked.



JESSAELINN SparkPoints: (17,953)
Fitness Minutes: (18,349)
Posts: 368
2/27/14 9:25 A

Yeah, change your shoes. If the pain doesn't go away after a week while using your new shoes, stop running for now until you have no pain.Then run again. If the pain returns, the shoes are wrong again. It is a hard balance, but eventually you'll figure it out, and once you do, you'll be good to go and you'll know which shoes are right for the long run. It has been said that you should get fitted for shoes often throughout your lifetime as your feet won't always be the same over the years. Be patient with your body and listen to it.

NANLEYKW SparkPoints: (64,061)
Fitness Minutes: (29,419)
Posts: 850
2/26/14 2:09 P

Agreed that you should get fitted for good running shoes. Chances are that will take care of the problem. (Do mention your heel pain to the person who fits you. It will help them choose the right shoe for you.)

SPARK_COACH_JEN Posts: 57,709
2/26/14 1:52 P

Hi Nicole

Wearing the right shoes that fit properly and aren't worn out is very important. Bad shoes can give you all kinds of aches and pains, so I would recommend getting fitted for shoes at a specialty running/walking store by a professional. Hopefully with good shoes, that pain will go away.

Coach Jen

NICOLES0305 Posts: 509
2/26/14 1:50 P

So I started the C25K program two weeks ago. I've been doing the walking/running program three days a week. I've never been a runner, so running is new territory to me (I love it so far!). Anyway, I notice that on days I do the C25K, by the end of the day my heels hurt. It also happens when I spend an unusually large amount of time on my feet on a given day. I have been wearing the sneakers I have, which are a little worn, and nothing special. I do plan to replace them very soon. Is this something that will go away over time as my body gets more used to the running? Is there anything I can do to help it now? TIA!

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