Posterior heel pain?

[Cyclone]

Hello all, just wondering if anyone else has experienced this before. Essentially there is a small area at my posterior heel, to the left of where the Achilles tendon attaches, that has become sore. Not sure at all when it happened, I can't remember any inciting event.

It's very painful to the touch, and feels painful/overstretched if I do any sort of calf stretch involving pronounced dorsiflexion. I'm able to play on it and move relatively well, but I can tell it's not extremely happy. I've been icing and taking NSAIDs with some relief.

Anyone else have this? Having Achilles problems is one of my personal nightmares, would be helpful to see if anyone had any input or similar injuries.

Thanks!

 

[Chingoo1255]

Gout can do that too. My friend has it there. It comes and goes, but it's worse there than on his toe. Before he got diagnosed he was the same way, wondering how and when he got the injury

 

[Snipereyez]

I've been suffering from the exact same problem you are experiencing for the past 7 months. Several Dr's visits yielding nothing when it decides to "flare" up. I quoted flare because it's actually not a flare up like gout, but inflammation of where the archilles attaches to the heel of your foot.

What I have done the last 3 weeks to help myself is using a roller to massage both calves and the bottom of my feet. What I notices once I started the therapy is knots all over my calves and foots. It has started to get better and I plan to get back on the courts soon so we'll see. I'll keep you updated!

 

[Say Chi Sin Lo]

Is this what you're experiencing?

 

[Cyclone]

I've been suffering from the exact same problem you are experiencing for the past 7 months. Several Dr's visits yielding nothing when it decides to "flare" up. I quoted flare because it's actually not a flare up like gout, but inflammation of where the archilles attaches to the heel of your foot.

What I have done the last 3 weeks to help myself is using a roller to massage both calves and the bottom of my feet. What I notices once I started the therapy is knots all over my calves and foots. It has started to get better and I plan to get back on the courts soon so we'll see. I'll keep you updated!

So I've been researching it quite a bit and I think I have what are called "calcaneal fat pad contusions", or essentially bruises at the bottoms of the heels. It's really weird, I haven't played in 2.5 weeks and they hurt a lot even just to walk around. I've been using high-dose anti-inflammatories and padded heel cups (Tuli's heavy duty heel cups), but it's gotten to the point that I decided to use a wheelchair for a week or so because walking is just too painful...

I'm not sure what did it, I was definitely playing a lot of high-intensity tennis 3-4x/week and cross-training as well, so could be an overuse issue. It could also be the fact that the padding/support in my Asics Gel Solution Speed 2's just wore out way faster than I expected. I'll keep you posted if anything is very helpful!

Hope you feel better Snipereyez, the foam roller is definitely a great tool.

 

[Dan Huben]

I had this and remedied it by doing Achilles stretches against the wall but moving the legs like I was walking but never moving the foot or lift the heel. As my calves warmed up I would put my feet further behind me and work like another 60 steps or so.

I ran a marathon after being plagued by this. I would get a 1/4 mile into it before the pain was unbearable I'd stop stretch a little the start again. Another 1/4 mile it stopped. By the first mile it was gone. After several weeks it went away.

I think the source of the injury in normal wear and tear us a tight calf that ends up pissing off the tendon.


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[fps]

Could be plantar fasciitis, do your trainers have good arch support? The plantar fascia runs along the bottom of the foot and joins at the heel. Without proper arch support it can overstretch, and tugging and tenderness where it joins results. The falling in of the feet that results posturally from fallen arches also puts the achilles in curved positions which cause undue stress on them.

I have experience with this, and also with tight calves, which again can put stress on the achilles. In the latter case I actually pulled a calf muscle playing football and went to see a sports masseur, who gave me some great stretches, not just for the calf but for activating the glute and the thigh muscle too in order to protect the calf. I do these stretches regularly, and so far the issue has resolved.

 

[Cyclone]

Could be plantar fasciitis, do your trainers have good arch support? The plantar fascia runs along the bottom of the foot and joins at the heel. Without proper arch support it can overstretch, and tugging and tenderness where it joins results. The falling in of the feet that results posturally from fallen arches also puts the achilles in curved positions which cause undue stress on them.

I have experience with this, and also with tight calves, which again can put stress on the achilles. In the latter case I actually pulled a calf muscle playing football and went to see a sports masseur, who gave me some great stretches, not just for the calf but for activating the glute and the thigh muscle too in order to protect the calf. I do these stretches regularly, and so far the issue has resolved.

Ah yes, you are correct! As an update I did see a sports podiatrist (works with pro sports teams) and had an MRI done, an the diagnosis was plantar fasciitis with some lateral insertional achilles tendonitis. I've been doing tons of plantar fascia and calf stretching. My physical therapist told me I have a really stiff foot, so also working on mobilizing some of the joints in the foot.

Interesting that you mention the glute, I had a feeling that there was something more upstream that could be contributing... what sorts of stretches/exercises for the glute/thigh have been helpful for you??

 

[fps]

Ah yes, you are correct! As an update I did see a sports podiatrist (works with pro sports teams) and had an MRI done, an the diagnosis was plantar fasciitis with some lateral insertional achilles tendonitis. I've been doing tons of plantar fascia and calf stretching. My physical therapist told me I have a really stiff foot, so also working on mobilizing some of the joints in the foot.

Interesting that you mention the glute, I had a feeling that there was something more upstream that could be contributing... what sorts of stretches/exercises for the glute/thigh have been helpful for you??

Ah, good to see a pro and get the guidance. I think many problems, all the way up to the neck, can be caused by issues with our feet.

I think the easiest thing is to link images for exercises. So, I was told by a sports physio that my right glute wasn't activating and stabilising properly when I ran, which was news to me since that's my stronger leg. It was the leg I had the calf problem on though, and I've previously torn that thigh muscle. But having played a lot of football, I suppose my left leg often plays that supporting role rather than the right. He said this was placing stress on the calf. I have been using this stretch, making sure to keep my hips level and not *cheat* the stretch by arching my back or similar. http://womenfitness.net/wfimgank8/bum_exercise2.jpg A useful variation is to put the foot of the stretched leg on a surface, a bed, etc, when it is up, and then use the hips to stretch the thigh out.

For the calf itself, I have been using a stretch as follows, I stand one-legged on a stair, on the ball of my foot, balancing, and allow the heel to fall below the height of the step, and feel that stretch right through the calf for thirty seconds. I do this on both calves, for balance, and repeat it as many times as I feel like. It's a really good deep stretch I can feel all through the calf. It's like this, except I take my weight on one foot at a time, and yes, I just hold the position until I feel the stretch. http://www.docpods.com/images/FootPain/calf-stretch-lower-double.gif

For the glute, I use an exercise where I like on a bed or flat surface on my back, with my knees bent, feet flat on the floor and butt held in the air, then the hands are on the glutes and the hips are rotated forward so the pelvis comes up and you feel the contraction of the muscles, then release, still with the butt in the air, and just repeat that many times, which is working to strengthen my glutes. I feel that's working quite well. It looks a little like this http://drstevenwyllie.ca/wp-content/uploads/2012/11/glute-bridge-exercise.jpg

I also try to do yoga when I can. Bryan Kest's Power Yoga series, which may have been recommended on this forum years ago, has some really good stretches which have helped with my achilles tendons. I use a pair of moulded Footbalance insoles in all my shoes, these take an impression of the highest position your arch can be in, and support softly, so for someone like me with arches, but arches that fall with impact, they work very well too.

 

[Cyclone]

Ah, good to see a pro and get the guidance. I think many problems, all the way up to the neck, can be caused by issues with our feet.

I think the easiest thing is to link images for exercises. So, I was told by a sports physio that my right glute wasn't activating and stabilising properly when I ran, which was news to me since that's my stronger leg. It was the leg I had the calf problem on though, and I've previously torn that thigh muscle. But having played a lot of football, I suppose my left leg often plays that supporting role rather than the right. He said this was placing stress on the calf. I have been using this stretch, making sure to keep my hips level and not *cheat* the stretch by arching my back or similar. http://womenfitness.net/wfimgank8/bum_exercise2.jpg A useful variation is to put the foot of the stretched leg on a surface, a bed, etc, when it is up, and then use the hips to stretch the thigh out.

For the calf itself, I have been using a stretch as follows, I stand one-legged on a stair, on the ball of my foot, balancing, and allow the heel to fall below the height of the step, and feel that stretch right through the calf for thirty seconds. I do this on both calves, for balance, and repeat it as many times as I feel like. It's a really good deep stretch I can feel all through the calf. It's like this, except I take my weight on one foot at a time, and yes, I just hold the position until I feel the stretch. http://www.docpods.com/images/FootPain/calf-stretch-lower-double.gif

For the glute, I use an exercise where I like on a bed or flat surface on my back, with my knees bent, feet flat on the floor and butt held in the air, then the hands are on the glutes and the hips are rotated forward so the pelvis comes up and you feel the contraction of the muscles, then release, still with the butt in the air, and just repeat that many times, which is working to strengthen my glutes. I feel that's working quite well. It looks a little like this http://drstevenwyllie.ca/wp-content/uploads/2012/11/glute-bridge-exercise.jpg

I also try to do yoga when I can. Bryan Kest's Power Yoga series, which may have been recommended on this forum years ago, has some really good stretches which have helped with my achilles tendons. I use a pair of moulded Footbalance insoles in all my shoes, these take an impression of the highest position your arch can be in, and support softly, so for someone like me with arches, but arches that fall with impact, they work very well too.

Thanks for the detailed message fps!!

 

[merckury]

I had this heel problem at the start of the year. During one outing on clay, I had to stop, so sudden was the flare-up. It felt like the achilles heel was going to snap. I was really scared.

Now here is the thing, I had just gotten back to tennis a year back. I was using cheap shoes (in a sense) to play with, and another pair of poorly made canvas for everyday walking, and I had this sensation of fatigue in the heel area. This sensation grew and grew.

My gf has a friend who makes shoes. And this friend said that the heel should always be a bit more elevated than the toes.

I put the two and two together, bought myself some heel inserts (5 euros the pair), which I then immediately put to use on my tennis shoes (even at this point having bought first-grade tennis shoes, which they themselves have elevated heels), and on my walking shoes. For the tennis shoes, I added, in fact, two pairs of heels. A week later, I went and resumed playing tennis. It felt good.

One month later, the heel pain was GONE. But the forefoot started hurting (in the morning as I get out of bed). And so, I removed the one pair of heel insert, continued playing tennis for a month or two. Then, I removed the last pair of heel-inserts. No more pain.

In conclusion, to remove the heel pain, I basically transitioned from flat-footed shoes (with no heels, like cheap canvas shoes: they have no heels) to shoes made for the sport (top-graded tennis shoes).

 

[Ramon]

This is weird. I've been experiencing pain in the same area and couldn't figure out what was going on. After reading this, it occurred to me that I'm transitioning to zero drop shoes! This must be how Vibram got sued! Lol. Fortunately, I think I'm almost recovered now.

Do what I did. Go to the drug store and buy about $50 worth of foot pads, ice packs, and heel/ankle supports. If you're like me you won't need them because you'll start to feel better as soon as you get home.

 

[Norman Clemens]

Hi Cyclone

Having read your post I wondered if you had thought about a cortisone injection to the troubled area.

I have heard mixed reports about this treatment some good some bad I guess it gets down to the severity of the injury and the risk factor.

It would be interesting to hear from other board members about any experiences good or bad they may have had with cortisone injections.

 

[Nacho]

Heel pain = plantar fasciitis....Ice it, lay off of it for a week. Get a Mayo Fascia massage on your calves and feet. Its painful but will help. Buy some sof sole shoe inserts and put them in your tennis shoes. You'll be back up and running in a few weeks.

 

[Crocodile]

Perineal tendinitis can cause all sorts of problems and irritations to many parts of your feet. If you are older bone spurs can cause problems as well. You can try ice to reduce inflammation and do calf stretching exercises and exercises with s roller.

 

[epicondylitis]

Hi Cyclone

Having read your post I wondered if you had thought about a cortisone injection to the troubled area.

I have heard mixed reports about this treatment some good some bad I guess it gets down to the severity of the injury and the risk factor.

It would be interesting to hear from other board members about any experiences good or bad they may have had with cortisone injections.

Do NOT use cortisone as a treatment for ANY tendonitis unless you intend to FULLY rest the tendon until healed. Doing so will absolutely reduce the pain, and you will feel like a million bucks for awhile. But if you dont remove the root cause of the inflammation, your newfound mobility will allow you to work the tendon even harder, accelerating the damage. Pain is your body telling you something is wrong. If you search previous posts by me, you will see I have first hand experience with this issue.


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[kevrol]

Do NOT use cortisone as a treatment for ANY tendonitis unless you intend to FULLY rest the tendon until healed. Doing so will absolutely reduce the pain, and you will feel like a million bucks for awhile. But if you dont remove the root cause of the inflammation, your newfound mobility will allow you to work the tendon even harder, accelerating the damage. Pain is your body telling you something is wrong. If you search previous posts by me, you will see I have first hand experience with this issue.


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Agreed. I had posterior heel pain. Went for acupuncture which got rid of the pain. 8 months later I ruptured my Achilles.