I was taking part in the Edinburgh 10K today. About 8K in to the race I got horrible sharp pains in the sides, and at the back, of my right heel. Sore enough to cause me to quit the race.

The pain didn't go into my arches, and I don't do a huge mileage. On average I run around 4 or 5 miles a week.

Any ideas what it might be, or how to cure it?

Worst case scenario would be plantar fasciitis, hopefully something just slightly strained or bruised though.

From what I've read on the interweb the plantar thingy seems to involve pain in the arch. This is very much at the sides and back of the heel.

Mind you, running and everything that goes with it, is very much an alien world to me.

If you heal strike, it prob is PF. However I would ice it, 15 mins on 15 off 3x a couple of times a day you could just have bruised it. See what it's like in the morning if it feels tight prob is dreaded PF, fingers crossed for ya 😉

Kenny mate – if running is an alien world why the 10k race ? You need to build up v v slow to running, and it knacks your legs for bike training. Sorry not very helpful !! Just ride your bike.

Just got up this morning and sure enough the pain is there, which maybe does mean PF. Good thing though is that it shouldn't stop me doing any cycling.

Helen, the running thing's just a bit of cross-training. Although I said "alien", I'm not totally new to it; it's more I've never really given it much thought. I did the Edinburgh 10K last year, and have run in a few hill races this year, so fitness wasn't the issue. I'd recommend hill running. I've found some new mountain bike tracks while out running.

Hi Kenny

Yes I do lot of running round my way – much better than pounding the pavements ! In fact maybe thats the issue, you are more used to the damping of offroad running ?

Sounds like rubbish shoes to me, get some decent shoes that suite your style of running, also see a physio (a specialist one for running injuries) it could be referred pain from further up the back of your leg.

Try stretching the crap out of the soleus – I get the above sometimes, but only the soleus is quite tight. Lots of stretches about, just google soleus stretch. I go for: http://www.sportsinjuryclinic.net/cybertherapist/stretching/advanced_soleus_stretch.php

Note the bent leg. Hold for at least 30secs and remember to repeat.

Tight soleus is associated with PF, so stretching it is win-win.

plantar fasciitis ended my running days, really hope its not that. was much better after injections in my heels but was not going to go thro that pain again so just ride now?????

good luck

http://www.sportspodiatry.co.uk/foot_plantarfasc.htm
http://www.feetforlife.org/cgi-bin/item.cgi?id=64&d=96&h=24&f=46

I get very mild PF and with the right shoes, it's fine. Only causes issues when I wear my "hardcore" shoes – Inov8 Mudclaws – which have zero padding.

Doesn't sound like PF though – sounds like a bruised heel and micro tendon damage.

check around the area where you feel the pain for a small lump – a heel spur, you'll know when you've found it as they can be painful when poked. I had one of these last year. It stems from mild PF from where the plantar muscles in the foot have become tight.

Kev

it weas running in Inov8's (heel striking) which caused my heel problem.

As Matt says, likely bruising. Doesnt sound at all like PF to me!

Thanks for the various replies. I've been taking anti-inflammatories, so hopefully that'll do the trick. Also going to look at new shoes (my road running shoes are 4 years old).

Interesting to read the comment about Inov8s and heel striking. I bought a pair of these a couple of months ago for hill running. First run out in them I felt some heel pain, but never gave it much thought until now.

Heel striking is not a particularly good way to run but that's a completely different can of worms!

Running in 4 y-old shoes (assuming you've been using them for 4 years) was asking for trouble. I'm sure you already know this. So why ask questions here when you already knew:

a) what probably caused it, and

b) what to do about it?

I believe the Edinburgh course was fairly hilly? Referred issues from your Achilles could be a factor. Do you stretch that area? It's unlikely to be PF, but I'd start incorporating PF-specific stretches into my warmup were I you, just in case.

New shoes, a three-to-five day course of your favourite anti-inflammatory, and a nice set of stretching exercises for a week should see you back on the road. Good luck.

Oh, and practice asking smarter questions… 🙂

It isn't a "bad" way of running it's just a way of running that causes some people injuries. And TBH even saying that is a bit contentious. OP be careful when starting off road running. It's not at all the same as running a few miles on a pavement.

I've run in 4 year old shoes. It's not necerssarily an issue. Brand new shoes often cause more issues. Is this today's cliche thread?

Again, thanks for the replies. No real pain today when I woke up which is good. I've got some stretching exercises and am getting new shoes, just in case.

I've never really thought about running styles. I just run. Usually slowly!

Good thing is that it's had no effect at all on my cycling, which is my main sport by miles.