Finally heel pain explained!

[Offthegrid]

I'm afraid this post is really long, but I want to give you advice that's gotten me to the point where today I can run 3.1 miles without any heel pain before, during or after exercise -- or even in the mornings. I struggled with heel pain for a long time and had given up walking completely because I thought there was no hope.

Somewhere in 2005, I started getting bad heel pain. I had started walking for exercise, and saw a podiatrist who said there was nothing I could do but to stay off of it while it healed. Said the only alternative was surgery, which might not work anyway. He taped it and sent me on my way. (I'm quite overweight, BTW. My weight was about what it is now because I gained weight after that and into 2006.)

In August 2006, I started a beginner walking/running program. I got top of the line shoes from a running store -- the Brooks Ariel -- that is designed for heavy people who overpronate. I was only walking in this program. I had heel pain no matter how much stretching I tried, and I got shin splints so bad that I was walking somewhere around 2.0 mph. I bought $30 PowerSteps insoles. Did nothing to relieve the pain.

I asked the program director for the recommendation of another podiatrist, and saw him. He took a quick peek at my X-ray, and said that I have a mechanical problem that is causing my heel spurs (I have one at the back at the achilles AND one on the bottom of my heel).

He also said I don't overpronate much and was wearing too much shoe. He gave me over the counter $20 orthotics. I also started physical therapy because my calves are tight. (Couch potatoes measure at 10, and I measured at a -1.)

I went back to the running store, demanded to have the owner fit me and got completely different shoes.

Within minutes of wearing the $20 orthotics, I felt the pain greatly reduced and within a week my shin splints and heel pain were COMPLETELY GONE.

The physical therapy was tough. Ideally, you need to stretch 3-4 times a day. I use this handy device. I *really* *really* *really* like it because it gets me a deeper stretch without the pain of pulling on my foot with a strap or towel. I was in physical therapy, twice a week, for a month. The physical therapist also had me ice the plantar fasciia after each session, and I did this at home, too.

I have a foot rest at my desk at work, and I can use that to stretch also.

I was also given an anti-inflammatory, but I wasn't good about regularly taking it.

I tried using the night sock, but could never get through the night with it on. In my opinion, this did little to help me heal.

I now have custom orthotics, which were covered by my insurance, but the other ones would have worked fine, too. I will warn you, though. It took me a good 2 months of daily wear to get to the point where I like the orthotics. Now I don't even notice them but can tell right away if I try to go without.

I also have custom orthotics that fit in my cycling shoes, but I did have to pay the full cost of those because they were not covered by my insurance. PowerSteps makes insoles designed for cycling shoes. And if you're using a clipless pedal like SpeedPlays, that may not be a wide enough platform to keep your foot stable. A co-worker tore her plantar fasciia, and she said having a bike fitting by a physical therapist (run through a medical center here) really helped her after she was out of the cast.

I am completely pain free, but if I neglect my stretching I do feel it, so once you feel better, you will need to continue stretch regularly.

So, to sum up a reeeeeaaaaaaalllllyyy long post:

1. Get a second opinion before having surgery.

2. Get custom orthotics! This has helped me more than I ever thought possible, even though I didn't like going from the $20 pair to the custom pair at first.

3. Have the owner or manager of a running store look at you and fit you with shoes. If you can at work, wear comfortable shoes. I wear Merrels with my orthotics, and then have dressier shoes if I have to go to a meeting.

4. Stretch, stretch, stretch. Every time you go to the bathroom, stretch. Stretch before getting up after you sit for a while. Stretch the calves ALWAYS after you warmup and ALWAYS when you're cooling down. Don't skip stretching even though it's boring.

5. Ice.

6. Try taping.

7. Don't push it. Rest and then take things gradually.