Running Information Forums

good day coach,
updates...
I've tried taping on my own looking at you tube, but what is saw mainly its for mainly for arch support and pain along the medial side... so it didnt feel cimfortable, i might use another style and will try it later coach...

I did a bit of running around 10 mins on Saturday morning 18th , initially no pain during my runs but near to the end of the run felt slight soreness in my lateral area underfoot. I think i need more rest until i dont feel the strain or pain in along the lateral side when I am weight bearing on that leg.
I have a big toe bunion on the same feet, so when I'm weight bearing on my ball of the feet i guess they are pulling it way extreme when the big toe is trying to distribute the weight...duing push off...
So far what i notice is that

1) soreness is usually felt when im doing single leg heel raise, along the lateral side near the heel
When raising heel with both legs, no pain is felt.

The soreness is healing is slowly, so in the meantime im doing more body weight exercises, some drills, stretching etc to keep my self active and busy.so far not pain when im doing all the exercises above. I think in 1-2 weeks time it will get better.

Hi Anba, are you icing regularly, yes

hopefully things start improving

TheEd

(07-01-2020, 09:36 AM)TheEd Wrote: [ -> ]Hi Anbu, you can continue with the 5 x 1k session if it was on this day of the program, unless you feeling under the weather or your heel needs more time to recover

I take it you have a higher foot arch than normal?

deal with all the issues now, a few days recovery won't throw things out

TheEd

(21-01-2020, 02:40 PM)TheEd Wrote: [ -> ]Hi Anba, are you icing regularly, yes

hopefully things start improving

TheEd

Yes coaching, I'm icing it together with stretching, rolling,
strenghtening and also cross training to complement it

OK Anba, excercise caution when returning to running .. find exercises that assist and continue to ice

slowly slowly we can come back

onwards TheEd

Thanx coach...
Will follow ..no worries

Hi Coach,
Some updates... I've started running back...
Last week 2 sessions Wed and Thurs about 20-25 mins.
This week
Sun, Mon ,Tues about 30 mins nice and relaxed pace. So far no pain or issues encountered during my running sessions. Very happy with progress.

good to hear Anba

Good day coach,...just a brief report...
I have been incorporating strength and stretching daily for the past 4 weeks.
The heel is back to normal .
I have been running for about 20-30++ minutes, 4 days per week for 2 weeks now ... so far so good... no issues, thinking of doing a 4 km TT this sunday and starting my program next week .
I have 2 10 k race.
29th March
13th June

Good stuff Anba, hopefully the 4k goes well and you can focus on the 29th March race

upwards TheEd

Good day coach
4k TT ... 16/2/2020...
Pace per k | avg heart rate |

5:21 | 154
5:11 | 166
5:01 | 169
4:51 | 170

Went by feel, last 2k felt like I was going slow ...surprised to see the opposite time ...

Coach, Saturday's are quite packed for me coach.. think of taking it as a rest Day...a
Almost most races are held on Sundays here and the roads are usually quite deserted for Sunday morning runs... Thinking of using it as a Saturday replacement...
when and how should I start my first day .tq