Thread: ankle/tendon hurting from running

Over the past 3 weeks I've started going running for exercise and my heels are just killing me! I went for a run yesterday afternoon and dance last night, and pointing my toe hurt my heel. It's not so much the tendon, but I think the fleshy area on the sides of it, underneath the ankle bone, if you know what i"m talking about. Hurt dancing last night, even going to bed I could feel the difference between now and "normal"
A fellow dancer said STOP running immediately, but I am loving the exercise and want to continue. Any suggestions? Should I just ice it and see what happens? I'll not go running today, but in general want to continue.

Originally Posted by shimmytwin

Over the past 3 weeks I've started going running for exercise and my heels are just killing me! I went for a run yesterday afternoon and dance last night, and pointing my toe hurt my heel. It's not so much the tendon, but I think the fleshy area on the sides of it, underneath the ankle bone, if you know what i"m talking about. Hurt dancing last night, even going to bed I could feel the difference between now and "normal"
A fellow dancer said STOP running immediately, but I am loving the exercise and want to continue. Any suggestions? Should I just ice it and see what happens? I'll not go running today, but in general want to continue.

are you wearing GOOD running shoes? Shoes that have support and are NOT worn out? In general, exercise shoes should be replaced every 2 - 3 months if you do high impact a lot (which running is, although I know you said you just started, you may have been doing other high impact exercise in them).

Otherwise, it sounds like it might be plantar fascitis, which you need to treat IMMEDIATLY if not sooner.

The foot is made up of a lot of tiny bones, and interconnective tissue (fascia) that holds it all together. When this become inflamed, you can have severe pain. As I'm not a doctor, or a podiatrist, I'd encourage you to firstly make sure it's not a mechanical issue (your shoes) and if you are wearing good shoes for your exercise, and the pain continues, see a doctor.

Also, when you run, do you land on your heels?

Originally Posted by Kat144

Also, when you run, do you land on your heels?

I was going to ask this very same thing!!!! I do long distance running-I currently run 3 miles, 3 times per week.

When you powerwalk/walk for exercise-the correct posture is a rolling heel to toe motion...great for walking since it is low impact, and it helps you walk at a faster speed...and walking shoes are meant for this...BUT....

You can't do this when you run. First, you want to be landing on the mid foot/ball of the foot. If you are landing on your heel, you are probably running with too large of a stride. Shorten your stride so you are landing mid foot. Also, wear running shoes-NOT walking shoes or cross trainers. I only use my running shoes for running, not my other workouts...and I log my miles on them so I know when they need to be replaced. Running shoes are designed for higher impact, and help better protect the foot.

Thirdly...how long are you running, and how often, and when did you start? Running is a high impact exercise that is harder on the hips, knees, and ankles...and you have to start slowly. I highly recommend Couch to 5K, because it gradually builds you up to running 3 miles at a time. It isn't just about energy and cardovascuar endurance...but also about slowly training your feet and joints to take the long distance high impact exercise.

Also I would suggest that you get fit for the shoes at a store that specializes. They will not only measure your feet for size and width but will also watch you walk and run barefoot to see how you run and what type of shoes to recommend.

I suffered for a number of months with EXCRUCIATING muscle cramp and pain in the heel as you described. Did stretches, rested it, took magnesium etc - nothing helped.

Went to the Dr - they ran every blood test imaginable and the best the Dr could say was 'rub some dencorub on it' (um no...this was DEEP unrelenting pain over months...not just a slight muscle sprain).

In desperation I googled around and went to see an Assisted Release Technique (ART) practioner....my GOD....it was painful having him manipulate my muscles but it totally worked. Same day of treatment I didn't feel different...day 2, slightly better....day 3 - no limping, no pain - NADA! I went back for the follow up and he did further work and, thanks be to God, I haven't had to go back to him. He explained that I fibrous tissue had built up around my muscles. He released the muscle above the back of the knee, down the side calf muscle, under the heel and right up to the very tip of the big toe. He warned me that sometimes these things can come back but I'm pleased to say...not yet!

In short: see if you can find an Assisted Release Technique practioner. STAT!

I would recommend seeing your physician about this. My PT said that if your ankle is sore from running even the muscles around it you should be careful. It could be very serious and if you snap your achilles you won't be running or dancing. Ice it for sure and get a foam roller in the mean time so that you can help work with the fascia to help release the tension. Running is great but will lead to tender muscles from overuse and I agree finding the right shoes will help.

maybe you have flat feet or a really bad (weak/overly flexible) ankle. also, if you have scoliosis/rotated pelvis, one of your legs is shorter than the other and that is a mechanical catastrophe.

you should bring the inflamation down and strengthen your feet/ankles with more conservative methods. and give up running, it s too damaging even for healthy people.