I went to the physio last night as I had been suffering from a sore heel which came on after a half marathon. The heel had been sore for a week and I was in two minds whether to go as the pain did seem to be easing with rest. Anyway the physio advised 2-3 weeks of no running and has advised me to see a podiatrist as she thinks I need custom insoles to alter my running gait. I had bad itbs about a year ago (which I have had no problems with since) and she thinks it may all be linked. I’m booked in for this on Monday. This morning however my heel is completely pain free which is great. I’m not sure whether this is due to the ultrasound or calf massage the physio gave or just the healing process. My question however is if the pain doesn’t return do I really need to do no running for 2-3 weeks. If I’m pain free surely running would be ok? I’m also wondering if it is worth seeing the podiatrist if the injury has cleared up? I suppose if I need insoles to make me more biomechanically sound it makes sense to get them regardless of whether I’m injured or not? Any comments gratefully received.
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You are going to get a bunch of different answers, Viper, but here's mine...
A lot of injuries get better with rest and nothing a fizzio does will make any difference to the recovery time. Your sore heel may be one of these injuries and the advice you've been given was based on this fact. So, I would make very sure that I've given it enough time before trying running on it. I would give it another 3-4 days and if it's still okay then I'd go for a short run and stop the moment it's uncomfortable.
As for your running gait and seeing a podiatrist, I'm of the opinion that too many people rush off to see a pod instead of looking at how they're running. I also think that if it's not broken then don't fix it. That means that if you're not having any problems with ITBS then don't try and change things to stop it coming back. If it does come back then look first at how you're running. Find some information on Pose or Chi Running.
Hi Viper
I am seeing a physio at the moment with shin trouble. Like you though, I am pain free now....it's only been two weeks and the pain went within a week but the physio originally said 12 weeks no running!!!!! He has now said that perhaps next week a 5min jog is looking like its on the cards, just to see how it feels.
Like Mister, I would say give it a wee bit longer and just go for a really short run to see how it feels and if you feel pain then it obviously needs longer to heal.
My physio has also suggested a podiatrist and to have inserts made for me. I am thinking about it but the cost is an issue..........reading Chi Running at the moment (cheers Mister) so indecisive at the moment but that's a normal state of affairs for me.