Luke Dunstan Posted April 10, 2012 Report Share Posted April 10, 2012 (edited) About 6 weeks ago I could hardly run 2 miles with out aching, But after going pretty much every day I managed 10 miles over the weekend. Then yesterday on Sunday after my hips had stopped hurting I thought I'd go for another run, I managed 5 miles until my right foot (on the outside half way down my foot) became incredibly painful. I didn't roll my foot or anything, and the pain came on gradually over a couple of miles. I have just bought new running shoes but they feel perfectly comfortable, and got me through the 10 miles no probs. It's not got any better and I can hardly walk on it. When it's rested for a few hours the first 20 paces feel okay then it's back to the horrendous pain. I know we have a few fitness freaks on here so hopefully someone can help. Is it something to go to the Doc about or is it something that time and rest will help? Any help would be great. Edited April 10, 2012 by Luke Dunstan Quote Link to comment Share on other sites More sharing options...
JD™ Posted April 10, 2012 Report Share Posted April 10, 2012 You've increased too quick, that's all. It's so tempting to add mileage on quickly, but your body has to get used to the new forces you're putting through it. All it's doing now is screaming for some time to recover, that's all. 'They' say you shouldn't aim for more than around 10% increase in distance or time on feet every 2 weeks. That's pretty lenient when you're talking about small milages, so I would probably recommend that you keep it to 5 miles for your next 'long' run. Don't even contemplate that till next Sunday though, even if you start feeling OK by Friday - what you don't want to do is turn a niggle into a full blown injury. In the mean time, lots of RICE - rest, ice, compression and elevation - to give yourself the best chance of a speedy recovery 1 Quote Link to comment Share on other sites More sharing options...
1a2bcio8 Posted April 10, 2012 Report Share Posted April 10, 2012 About 6 weeks ago I could hardly run 2 miles with out aching, But after going pretty much every day I managed 10 miles over the weekend. Then yesterday on Sunday after my hips had stopped hurting I thought I'd go for another run, I managed 5 miles until my right foot (on the outside half way down my foot) became incredibly painful. I didn't roll my foot or anything, and the pain came on gradually over a couple of miles. I have just bought new running shoes but they feel perfectly comfortable, and got me through the 10 miles no probs. It's not got any better and I can hardly walk on it. When it's rested for a few hours the first 20 paces feel okay then it's back to the horrendous pain. I know we have a few fitness freaks on here so hopefully someone can help. Is it something to go to the Doc about or is it something that time and rest will help? Any help would be great. It sounds like you've probably overdone it. Taking only 6 weeks to reach 10 miles, unless you used to be adept and experienced with running, is possibly a bit too much to ask of the body. Also, running every day, again whilst lacking experience, is not good for the body. You may have brought about trigger points; these can occur as a means of the bodies self-defence against overuse. Check out the online resources (or the trigger point therapy workbook) about these and if it is trigger points you may be able to get rid of the problem instantly or very quickly. Alternatively you may have caused damage to your tendons or ligaments which adapt and repair at a much slower rate to muscles and which are put under a lot of stress by running. This is a key reason to train slowly. An ideal rate of progression is about around 10% more time spent running each week rather than aiming to increase your distance by, say, 10% each week. I'd drop back down to a 30-40 min run time and progress according to time if I were you. It could also be your running stance which is causing you problems. You can find out about your stance at a running shop. 1 Quote Link to comment Share on other sites More sharing options...
Luke Dunstan Posted April 10, 2012 Author Report Share Posted April 10, 2012 Thanks for the detailed responses, do you think that this could possibly be a Metatarsal Stress Fracture? The symptoms seem to match, and the pain has no subsided even slightly since the day it happened. Quote Link to comment Share on other sites More sharing options...
JD™ Posted April 10, 2012 Report Share Posted April 10, 2012 (edited) Thanks for the detailed responses, do you think that this could possibly be a Metatarsal Stress Fracture? The symptoms seem to match, and the pain has no subsided even slightly since the day it happened. I would suggest that it's far more likely to be a muscle/tendon/ligament based issue than a bone issue, after 6 weeks on relatively small mileage. A very important fact to remember is that each foot will be hitting the floor generally around 600 times per mile (obviously there are variations in stride length but let's just roll with that for a bit), and that's a lot of times for a muscle to contract and relax. Doing 1200 repetitions of the motion for each foot was enough for you 6 weeks ago - does it sound logical that just 6 weeks later you should be able to do 5 times that amount, followed by another 3000 reps the next day? As Ben mentioned, you've been running too often, and increasing by too much at the same time. I don't think you need to worry too much about the fact it hurts, that's inevitable. I also don't think you should worry about the doctors, because once they hear the story they'll just tell you to go back in a week anyway. The thing you should worry about is reading up on proper training technique so that you know what not to do next time... Edited April 10, 2012 by JD™ 1 Quote Link to comment Share on other sites More sharing options...
Luke Dunstan Posted April 10, 2012 Author Report Share Posted April 10, 2012 Good advice, I know it's my own fault and I will read in to this a bit further. However, I can hardly put weight on my foot. So I think I will chase the doctor again. I'm used to pain but this flippin' hurts. Quote Link to comment Share on other sites More sharing options...
Bucky Posted April 10, 2012 Report Share Posted April 10, 2012 Si Lord is the man you need to speak to done the leg work for you member name Physio Quote Link to comment Share on other sites More sharing options...
shamus Posted April 10, 2012 Report Share Posted April 10, 2012 (edited) Plantar somethingorother is a condition of a foot tendon that is susceptible to injury when increasing distance and pace together. I developed it building to half marathon distance and desired pace. similar level of pain and location from what I recall. The runnersworld forum is a good source of info (the us site is bigger) but as jd rightly says r.i.c.e. a frozen bottle of water rolled under the foot helped me loads. Edited April 10, 2012 by shamus Quote Link to comment Share on other sites More sharing options...
1a2bcio8 Posted April 10, 2012 Report Share Posted April 10, 2012 I seriously suggest looking up trigger points which are areas of muscle that knot and cause the muscle to spasm which gives rise to referred pain; pain that is in a separate area to the area (the trigger point) that is causing it. They are established as constituting a significant amount of muscle related pain arising from trauma and/or overuse; often pain that is seemingly the symptom of other causes. You simply need to find the appropriate trigger point/s and massage it/them for about 1 minute. You don't need a professional therapist. It's possible that you might get rid of your pain after one massage; which has happened to myself. Leaving it to sort itself out is obviously an option but it might be a slower option and one that never totally resolves by itself. I've had multiple trigger points in my legs and feet from over training in running that caused referred pain in my feet, ankles, groin, knees and hips. 1 Quote Link to comment Share on other sites More sharing options...
Luke Dunstan Posted April 11, 2012 Author Report Share Posted April 11, 2012 I seriously suggest looking up trigger points which are areas of muscle that knot and cause the muscle to spasm which gives rise to referred pain; pain that is in a separate area to the area (the trigger point) that is causing it. They are established as constituting a significant amount of muscle related pain arising from trauma and/or overuse; often pain that is seemingly the symptom of other causes. You simply need to find the appropriate trigger point/s and massage it/them for about 1 minute. You don't need a professional therapist. It's possible that you might get rid of your pain after one massage; which has happened to myself. Leaving it to sort itself out is obviously an option but it might be a slower option and one that never totally resolves by itself. I've had multiple trigger points in my legs and feet from over training in running that caused referred pain in my feet, ankles, groin, knees and hips. Thanks Ben. I'll look in to this tonight and let you know how I get on. Spent about 5 hours in A+E last night for them to tell me they don't know what's wrong. Have an appointment with the Doc later today as a precaution but I will definitely be looking at trigger points, sounds very interesting. Thanks again. Quote Link to comment Share on other sites More sharing options...
JD™ Posted April 11, 2012 Report Share Posted April 11, 2012 Spent about 5 hours in A+E last night for them to tell me they don't know what's wrong. I'm gonna stifle the obvious been there, done that. Trigger points didn't work for me but it seems good for some, worth a go but seriously: proper rest and learning your lesson trumps all in my experience. Quote Link to comment Share on other sites More sharing options...
Luke Dunstan Posted March 24, 2015 Author Report Share Posted March 24, 2015 Running the London Marathon next month! I don't have right to ask for donations on here as I'm hardly active these days. But if you would like to donate, especially you Cornishman then you can do so here... https://www.justgiving.com/LukeDunstan Quote Link to comment Share on other sites More sharing options...
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