06 Aug 2023 23:58:48
Any tips for preventing pain across the sole of my foot? Sometimes it can feel like I'm running with a nail stuck there then sometimes it's fine. Happens on both feet at times too.
When it hurts it can be excruciating, I used to play rugby for years and only trying to get back into cardio training after lots of injuries.
Any tips or guidance appreciated.
{Ed032's Note - Hi Caolan_2. Welcome to the site and thanks for your post. Sorry for the slight delay, I had to dust the cobwebs off.
I am no 'professional' but I am happy to share my mind with you. There could be a whole number of reasons but it does sound like plantar fasciitis. Fascia is connective tissue and it can get tight/trapped which causes pain. You mention you are returning from injury. Having just rolled my ankle and not run or long walked for 3 weeks, I thought I could just go out and pick up where I left off. How wrong was I! Feels like someone has stolen my legs and left me with these duds. So maybe it is possible you are doing too much too soon?. Just a thought.
Here is what I would do/think about, in you situation.
Are your shoes OK? Worn? Incorrect fit or lack of support?
Are you keeping up with your strength and conditioning? A weak muscle somewhere else could cause poor form. Look at ankle strengthening but A full body 'runners' S&C (15-30mins is enough), is recommended at least twice a week.
Think about around barefoot on grass, making fists with your toes, tip-toeing, heel walking etc. Helps to realign the bones in the feet and builds flexibility.
Use a ball (firmness is ones choice) and roll it under a barefoot. Again, helps with alignment and flexibility.
Think about your running form. Have you picked up a bad habit? You could film yourself and see. Do you do any running drills? These will dramatically improve your form if you are consistent.
Do you warm up and cool down? Dynamic warm up (no static stretching). Static stretching for a cool down. Do you every use a foam roller? (painful but worth it)
Have you tried muscle scrapping? Sounds hideous but it's a technique to release fascia. I will post a video below which will explain this and has some other tips for foot pain.
If you need any more videos or help please ask away, buddy. Sending good vibes to help heal your pain.
How to Fix Pain on the Bottom of the Foot FOR GOOD
07 Aug 2023 18:59:27
I will add;
orthopaedic insoles could offer a solution? I am just giving you all the info, I get shot a lot as a messenger as is the way.
I believe the key to everything is being consistent. Be that in how you are, what you do, feelings aside as they are not a choice, if you stay consistent to what you want to achieve. Your good. Easy, right? Haha
Nothing worthwhile comes without sacrifice and dedication. Nothing. Anything that isn't gets lost in an instant.
Maybe take notes on a day to day basis. What you do, how you feel etc. A diary. It will surprise you when you read back.
Hope to have helped.
09 Aug 2023 19:03:08
Cheers mate.
Injuries are from a few years ago, I just seem to really struggle with the foot pain and have done for a long time. The issue first started when I was 17 playing rugby, I went to change direction and just went down like a sack of spuds…
We then found after some initial investigations that I have a ligament that’ll dislocate from time to time exposing the fascia.
For a while I’ve been okay, but now i'm trying a cardio gym programme involved treadmill work the pain was back.
Currently working with a golf ball as I type this under the foot, and planning to train in a couple of hours. So will update you then!
Also, another question. For longer distances, how do you avoid getting bored? I tried cycling and got very bored after a couple of miles ????.
Im used to team sports my whole life so it’s strange doing that one thing just me. Perhaps a mental block
{Ed032's Note - That sounds very painful and incredibly frustrating for you, Caolan_2.
From what you have described it does seem highly likely your running form, possibly even walking?, will be negatively impacted as you are compensating for your injury and using things in a way that are initially comfortable but bad mechanically and after time the pain tells you this.
I don't like treadmills. I myself would avoid them if possible. Get outside in the fresh air. I would be focused on strengthening everything around the injury. Ligaments are not supposed to take load so we need extra strength if one has been damaged and is repairing. Obviously don't forget the other foot/leg and a whole body routine, particularly focus on the 'core', the foundation for all movement. Also think about flexibility and work some of this into your routines. Take things slow and steady and keep consistent. Be patient with yourself, you will be rewarded.
How do I avoid getting bored on a run? Haha great question. The reason I like running is the whole 'mindset' you have to build. Not only to deal with 'boredom' but also the physical stress of it all. It used to really annoy me hearing the term 'easy run' because running is never EASY!. I run at first light to get the dawn chorus, usually around 5am. It is my discipline. I have aftershokz? Headphones so I can listen to music or a podcast? But as they are not actually in my ears I can hear the outside world and a lot of the time I flick a mental switch in my head which is the go button for my legs and just tune into nature. Also, Have a few phrases stored in mind to say to yourself when you get bored. Something encouraging and focused. A mantra. Laugh out loud at yourself and smile. I do this a lot thinking “why the hell are you doing this? Your in pain? It's 5am! And everyone is rightfully still tucked up in bed and you still have 5miles to go!” I then laugh and smile, dig deep and say “ because I choose to!”. Build the mindset. You could also find a running buddy? But you lose the ability to build a stronger mindset than if you were alone.
A big part of running is the fact it's a game of the mind.
Good luck your recovery journey and keep us posted. Thanks.
09 Aug 2023 22:31:33
As an update Ed, tried a very basic running programme. 20 mins with 1 min at a good pace and 1 min recovery pace for the duration.
Felt like my body is breaking down. Managed 6 before having to stop. Pain across my right ankle and I think I’m overcompensating because my calf on the left felt really tight and achillies in serious pain.
I think all my years of rugby have taken its toll. 26 and crocked. I don’t know what to do to get some weight off either. Bloody infuriating
{Ed032's Note - I understand your frustration but do not lose hope, Caolan_2, you have only just started your new journey to recovery.
OK. So from what you said above it sounds like you didn't do any muscle activation with dynamic stretching or any 10-15min very easy walk/jog warm up. Did you start the 20 mins with the fast pace part? This is a very bad habit if so and will cause injuries if you haven't already got them.
I suggest putting the running to one side and focus on reconditioning your muscles to take the load off of your ligaments and tendons before you do more damage. Try and get in a 5km brisk walk and 15 min workout (HIIT/Yoga/S&C mix up different workouts to make it interesting), daily. You can have a rest day if you need but this shouldn't be too much to handle. Stick with that for a couple of weeks and then go for a 20 min gentle run and slowly build from there. Youtube has a lot of good channels for recovery workouts etc, just type in what you want to do. i.e. 'workout to stop tendon pain' etc find something that interests and works for you and stick with it. Things will improve.
10 Aug 2023 17:30:20
Here are my current go to workouts The first one is what I would recommend for you, but you know your abilities better than me. Remember, form and function is key, slow things down and make the movements purposeful if you need to. There is no shame in betterment. The main thing to know is; keep on moving.
10 min ROUTINE FOR RUNNERS | The Fashion Jogger
Beginner HIIT Follow-along Workout!
10 Min. Core Workout | NO REPEATS | Intermediate to Advanced + Modifications | Get Stronger
12 Aug 2023 18:16:53
I do not expect a lively response to anything on this page, but you asked for help so I will continue to do my best, to do so.
You sounded really beat up mentally, with your last response.
Stop being so hard on yourself when you need healing.
I don't like to make things about me, but I will use me as an example;
I run 5 miles most days at 5am. I got injured as I rolled my ankle treading on a poxy apple. I stopped pretty much everything for 3 weeks so I could heal.
I now feel like a cripple. 3 weeks neglect has ruined me?
No. It hasn't. I just need to refocus and get back on it. Goggins!
I am here to share and help but please realise that I struggle as much as you.
15 Aug 2023 22:59:41
I appreciate it all Ed.
I took myself to a family member who is a private physiotherapist and he managed to arrange an MRI through one of the clubs he does work on (registered as a player for a few weeks).
Anyway, turns out I’ve a small ACL tear. Been trying to work out how it could’ve happened, the only thing I remember is deadlifting a few weeks ago and feeling a very small pop but zero pain. So incredibly frustrating.
Awaiting guidance now on rehab- want to avoid the op due to work etc.
{Ed032's Note - Thanks for the update, Caolan_2. I am glad you managed to pull a few strings and find out what the problem is. At least you know now and have avoided doing anymore damage, so be positive about it all. There is good chance it will heal on its own so I have my fingers crossed for you.
When you go for rehab, perhaps it would be good to ask on the best ways to keep the rest of your body fit without risk of aggravating the ACL. This may involve strapping it up or similar. Obviously you are going to need to rest the knee for a while but they should be able to suggest things that benefit everything else?
Stay strong, buddy. Keep us posted with any news. Cheers.
16 Aug 2023 18:50:33
Been told it’s not as severe as it could be so likelihood a few weeks rest then straight line running and strengthening work.
Hopefully have rehab schedule in the next week or so.
Easier mindset knowing what the problem is and working towards recovering that.
Thank you for the kind words, wishes and support.
{Ed032's Note - That's good news, Caolan_2. I bet that has eased your mindset, too and like you say, you know how to focus and what to do to recover now so you have a plan. Awesome.
Mindset is key in every aspect of life. This is what led me to long distance running as you have to have a great mindset to be able to do it. You can take this an apply it to other areas of your life where you may struggle. It really helps me and I would recommend it to anyone.
Always here to help and chat as best I can. I look forward to you posting updates and hearing you are back running again.