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  1.  
    • CommentAuthorFree MemberJuicyJan
    • CommentTimeApr 5th 2008
     
    JuicyJan

    Hiya!

    I've recently decided that after half a lifetime of being a couch potato it was time I did something about it and tried to get back to the fitness I once enjoyed in my schooldays. I've started with a combination of cycling, walking and running and I'm thoroughly enjoying it.While I don't experience any pain while doing this exercise, when I get out of bed the following morning I have an intense pain down the inside of my right foot, along the side of my instep. It gradually gets better over the first 30 minutes of the day until I don't feel it anymore, but the next morning, there it is again, even if I've had a lazy day the day before. I have proper fitted running shoes so can't see that these are to blame, and anyway it happens when my main exercise for the day has been cycling. Has anyone experienced anything similar, or have any ideas what could be causing this? Any advice would be hugely appreciated!

    Thanks!

    Jan x

  2.  
    keith.nospam

    Hi Jan,

    I would guess that it may be plantar fasciitis (http://en.wikipedia.org/wiki/Plantar_fasciitis).  I had the same problem a couple of years ago.  I bike and run quite a bit but this was a problem for me when I was mostly biking, not stretching and then sitting at a desk most days. What ended up curing it for me was regular stretching of my calf muscles. Several times during the day, I would stretch my calf muscles.  I would also do this just before bed and first thing in the morning.  Now that I don't have the pain, I still stretch in the morning and night and whenever I feel tight.  It took a few weeks of regular stretching but the pain eventually went away for me.  If yours is more severe you may need to see a Dr. 

     

    Keith

    • CommentAuthorFree MemberJuicyJan
    • CommentTimeApr 6th 2008
     
    JuicyJan

    Hi Keith

    This does sound like the likely problem, I too am sat at a desk all day most days, and when I do get to walk around I have to wear safety shoes which have very little give in them. I'll definitely give the stretching a go.

    Thanks so much for taking the time Laughing

     

    Jan

    • CommentAuthorFree MemberKDogg
    • CommentTimeApr 6th 2008
     
    KDogg

    When you say you have proper fitting running shoes what do you mean? Did you get them at a running store? If so, what shoes did you get? How did they determine the shoe you needed?

    If I had to guess, I would say that your casual or work shoes are what is causing you the problems. You probably have one of two problems. 1.) you overpronate and need correction that your everyday shoes do not provide or 2.) you have falling arches (which in turn brings 1. soon after) 

    I would get some kind of orthotics for your shoes. You can go to a podiatrist and have them custom fit orthotics for you (around 300-400 USD) or you can look into something like a Powerstep (around 35 dollars USD). You can find these at www.powersteps.com. Powersteps work for about 95% of plantar fascia issues. 

    I've got custom made orthotics (paid for by my schools athletic department, heheh) and a set of Powersteps and I actually prefer the Powersteps, and this is not unique to me, I hear it from my customers all the time.  

    • CommentAuthorSilver Membershiprpetreccajr
    • CommentTimeApr 9th 2008 edited
     
    rpetreccajr
    I've had some plantar fascitis problems in the past as well and this stretch worked for me - Get a piece of rope or a towel and kep in next to your bed. Before getting out of bed in the AM, loop the rope/towel over the ball of your foot holding onto each end with one hand. Stretch your leg out and pull back gently on the rope to pull your toes towards your head. Hold for 30-60 seconds. do this 2-3 times for each foot. As with all stretches, if it hurts you're going too far.
    • CommentAuthorFree MemberTrotters
    • CommentTimeApr 10th 2008
     
    Trotters

    My bet is that it's simply the pushbike riding that's doing this; are you right legged? (in that when you kick something, do you habitually use the right?)  - this has often happened to me , especially when I haven't used a bike for a while- you'll find you use more pressure on the right pedal, which can leave your instep sore, try running for a couple of weeks without using the bike  and then see how your foot feels.

    Only a hunch, but worth a try before you bother your GP. 

  7.  
    sweetwilliam
    I've been running for 35 of my 49 years and through knee surgeries, back therapy, dislocated shoulders and more, the most pain I've had to endure is the pain I've experienced after a recent motorcycle accident that left me with plantar fascia problems.  You may want to try to get a common goft ball and put it under your foot and massage your foot with it.  Also, lay a flat piece of wood on a thick book and stretch your foot out when you can.  But, the best thing that I have found is using a Night Splint.  I'm not endorsing this company but Alimed has a bunch and they are very quick.  My pain was so bad in the morning before I started to use a night splint that I almost had to call in sick a few days a week.  It's sort of a pain to get used to it but it keeps your foot from relaxing and cramping up at night.  They cost about 50-60$ but is well worth it.  I have 16 more months of being a cop in Jersey chasing 16 year old kids with guns and the last thing I need are sore feet.  Pop an anti-inflammatory too in the morning but make sure you eat something so it doesn't eat a hole in your stomach.  Good luck to all those who have this problem, it sure as hell isn't fun.  At 49 years old, 6'1", 245 pounds, it's always fun to catch a young punk that thinks an 1/8 of a mile is a marathon.  "Pain is temporary, Pride is Forever"

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