Heel pain from cross-training. :(

crl

Thu, Oct 25 2012, 4:23 pm

So, basically, I started an intense cross-fitness workout program with hopes that it will help me get into shape. So far, it's definitely been working in terms of improving endurance and flexibility and it's only been two weeks so I don't expect huge results yet.

However, for some reason, today my left heel REALLY hurts. I got new sneakers due to soreness in my arches, and I put in memory foam heel cushions, but it didn't seem to help much. It IS extremely hard on my feet though, with loads of jumping, running in place, kicking, dancing, etc. I do the low-impact option as much as I can, but when I feel like I can do it, I try to add in the high intensity one.

I am working harder than I ever have, and one of the solutions presented online seems to say I should reduce my body weight to cure it. (No duh, that's what I'm working on!) I don't want to stop the program, because if I do, I'm afraid I won't restart. I also can't wear sneakers to work, and I only wear flats (which could be my problem too.) and my foot is hurting more today than it has since I started.

Does anyone have any advice? Does it get better with time or am I screwing myself up? Did anyone encounter this when beginning to exercise? I just bought really good, expensive sneakers that seemed to help slightly but I guess it didn't help as much as it should have...

Thanks in advance!

crl

Thu, Oct 25 2012, 4:55 pm

agreer wrote:

If it hurts, stop! Exercise should work your muscles, not your bones. You don't want to have knee/hip/joint problems CH"V later in life b/c you worked yourself too hard.

So, what do I do? I can't just not exercise.

imamiri

Thu, Oct 25 2012, 4:59 pm

Have you ever been diagnoed with plantar fasciitis?

http://www.mayoclinic.com/heal.....00508

http://www.sportsinjuryclinic......iitis

I have and yes it hurts a lot. You need to get really good shoes and insoles to help and prevent it from getting worse. There are foot stretches you can do as well. For now, take a break, rest it, see a doctor and focus on other activities. Maybe some cycling, upper body and core strength training, etc

imasinger

Thu, Oct 25 2012, 5:57 pm

For sure, do stretches before and after you exercise. Standing on a step and stretching the heel down is a good one, as are bending the front knee and stretching the back leg and heel.

I agree that it would be worth it to look more into plantar fasciitis.

In a worst case scenario, there are both braces and steroid shots that can alleviate discomfort.

baba

Thu, Oct 25 2012, 6:03 pm

My mother in law had this when she was training for a marathon. She didnt have to keep off it completely, but she did change things a bit.

You should probably see a specialist, find out what it is and then work out what kind of training you can do.

sarachana

Thu, Oct 25 2012, 6:10 pm

here is what I think:
when u excercise u burn off sugar, salt and water...it goes from ur joints as well as other parts of your body...by drinking a homemade electrolyte drink you can be pain free after a work out. Drink it as needed for endurance and get plenty of plain water other times of the day.

crl

Thu, Oct 25 2012, 7:09 pm

Thanks for all the advice. I called my personal trainer friend and she said to stay off it for today and tomorrow, and do other kinds of exercises that get my heart rate up, and if the pain is gone after Shabbos, I can resume the program. She said if it still hurts by day 3, to see a doctor, so we shall see.

I'm just so frustrated! I really want to stick with the exercise program, and this throws me off. However, I also want to be smart about it and not hurt my foot... Sad

What kinds of stores sell specialty shoes for these kinds of things? I'm looking up heel pain and plantar faciitis and I fit every single risk factor -- overweight, flat footed, doing rapid exercise changes and intense jumping/running. Can I just walk into a sports store or a Nike store or do I need to see an actual podiatrist?

amother

Fri, Oct 26 2012, 3:07 pm

I'm a physical therapist. I don't know what your fitness level was before starting this program, but it sounds like an intensive program with lots of plyometrics - if these moves are done without good form they can cause injury. I would rest a few days, if it still hurts get it checked out. If everything is fine I would agree with others - start with low impact training like cycling and simple weight lifting and then build your way up. Good luck!