Posted: 4/14/2025 10:27:23 AM EDT
[Last Edit: Fooboy][Edited]
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I've recently started picking my mileage up a bit now that it's been warmer and I've been having a nagging pain/soreness in the rear of my right heel. If I stretch my calf and start walking or running - the pain tends to disappear / diminish - but after sitting or resting, whenever I get up again - i find myself limping given this pain in back of heel. It's kinda been creeping up on me over the last 6-8 weeks and the other day I realized just how much I'm limping so headed to get it dry needled on Wed. Just curious if our more experienced runners have ever dealt with this and how they resolved. Heel pain is around this area in red. My calf is tight but nothing crazy. Attached File |
Isaiah 1:18 - "Come now, let us reason together," says the LORD: "though your sins are like scarlet, they shall be as white as snow"
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The area you indicate looks like where the achilles inserts into the heel. Ignoring it can result in edema and tendonitis so definitely look into the various stretches or PT for managing it, as well as icing it. If you have a bump in that area that doesn't go down, you might want to see if it's Haglund's Deformity which is basically a bone spur that will irritate your tendon in the area and likely can only be resolved via surgery. Learned all this the hard way when I thought I could go from sedentary to tennis league a few months ago. |
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Originally Posted By TXPAT: The area you indicate looks like where the achilles inserts into the heel. Ignoring it can result in edema and tendonitis so definitely look into the various stretches or PT for managing it, as well as icing it. If you have a bump in that area that doesn't go down, you might want to see if it's Haglund's Deformity which is basically a bone spur that will irritate your tendon in the area and likely can only be resolved via surgery. Learned all this the hard way when I thought I could go from sedentary to tennis league a few months ago. |
Isaiah 1:18 - "Come now, let us reason together," says the LORD: "though your sins are like scarlet, they shall be as white as snow"
| I'd recommend trying some drop-heel exercises on a platform or steps with icing afterward to help strengthen the tendon. I have extremely flat feet and need to wear orthotic inserts in my shoes or it'll aggravate the tendon after a while (can't wear flip-flops). I've had tendonitis on and off in my left Achilles for about 15 years since i injured it running. |
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VITAMIN D 5-10k iu per day - IANAMD I had the bump chiseled off. The other heel started bothering me with same symptoms as OP. Doctor (NP) said try vitamin D. I did. It worked - after about a month. I stopped the vit D after a year or two. The pain came back after a month or so. I started the vit D again and the pain went away after about a month. I've been taking vit D ever since. Try it, what have you got to lose? $10? |
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I'm not lazy, I just really enjoy doing nothing.
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Originally Posted By Fooboy: What's the rationale for Vit D mega dose? My PCP told me vit D was good for connective tissue. The large doses were to start. I'm on 2500 - sometimes 5,000 - maintenance dose. Check into it. Probably sounds too good to be true but it worked for me. |
I can explain it to you but I can't understand it for you.
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Sorry to hear that this is happening to you. I have been fighting Achilles issues for a few years now. Acupuncture seems to be the best cure for me--which sounds like you are on your way to. The heel raises and other exercises for the calves were helpful, too. It is a lingering injury for me. Some days it isn't there, and others it is bad enough to notice it for sure. I find that after some movement and stuff it largely disappears for the time being. Listen to your body--if it is sore enough to REALLY notice, take that day off. It was a hard change in mentality for me and it has helped. I just got stuck today, in fact. Love that post-acupuncture feeling. |
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Originally Posted By billpete: Sorry to hear that this is happening to you. I have been fighting Achilles issues for a few years now. Acupuncture seems to be the best cure for me--which sounds like you are on your way to. The heel raises and other exercises for the calves were helpful, too. It is a lingering injury for me. Some days it isn't there, and others it is bad enough to notice it for sure. I find that after some movement and stuff it largely disappears for the time being. Listen to your body--if it is sore enough to REALLY notice, take that day off. It was a hard change in mentality for me and it has helped. I just got stuck today, in fact. Love that post-acupuncture feeling. 
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Isaiah 1:18 - "Come now, let us reason together," says the LORD: "though your sins are like scarlet, they shall be as white as snow"
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https://squatuniversity.com/2019/01/06/rehabbing-achilles-tendinopathy/ interesting. |
Isaiah 1:18 - "Come now, let us reason together," says the LORD: "though your sins are like scarlet, they shall be as white as snow"
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Originally Posted By dawg69: Have you tried different footwear? I love wearing zero drop shoes, but it aggravates my achilles if I run with them much. Switching to a more traditional running shoe with some drop has minimized pain. I'll also agree about stretching, a lot. |
Isaiah 1:18 - "Come now, let us reason together," says the LORD: "though your sins are like scarlet, they shall be as white as snow"
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I’ll be 48 in November. I strained my right Achilles running in Reebok Nanos about 2 months ago. Before the injury I was pretty militant about post-workout mobility work on my ankles, lower legs and hips. I was making progress and feeling good so I started skipping parts or all of my stretching routine. I tried powering through some tightness on a short running interval. I didn’t finish my lap. Took about 6 weeks to get right after a few minor setbacks. Besides normal calf stretching, calf raises, and ankle circles / flexing, I roll my feet with a lacrosse ball for at least a minute after every workout. 2-3 times a week I will foam roll both shins and “smash” my calves with the handle of a kettlebell Rolling my feet with the ball is the key, my legs feel brand new right afterwards. At least until I make it back to my truck. |
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