- Rest. The most dreaded of treatments - not doing anything. Whilst resting, ice. Rest some more. When you think you've rested long enough, rest for another month. During my last "Rest" phase, I took up rock climbing. It saved my sanity and my fitness.
- Strengthen. Before returning to running, strengthen the muscles around your ankle and calf. Heel lifts turned out to be my healer. Start standing on one foot on a flat surface. Press up, from a flat foot to tip toe, and back down. I started with 10/side and was shocked at how tiring that was. After a week or two, up the number to 15. Then move to a stair and let your heel sink a little. Feel the burn.
- Lift. Ask your doctor if one leg is longer than the other. If slightly yes, try a mini insert under the heel of the shorter leg. I believe my feet were made to run without a full-foot support but I also have a 1/4-inch difference in my leg lengths. This means that one tendon has to reach further to touch the ground. While covering mile after mile, that poor tendon gets a bit weary. Boosting it just a bit seems to alleviated some of that strain.
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| Running shoe inserts |
These inserts are available on Amazon. They are stackable so you can lift a little or a lot. The grey ones are more invasive - longer and higher. I didn't like them but a single clear one under the liner of my left running shoe has been a game changer.
Keeping in mind I'm not a medical pro, I'm just related to one, give these steps a shot. As my orthoped told me, there's no harm in trying because, if you can't heal yourself, the next step is a surgery that takes almost a year for recovery. So, may as well rest, strengthen and make minor adjustments first.
Happy running!
