Sore right foot

Question
QUESTION: Hi

I usually run between 20-24 miles a week.  However, 6 weeks ago I started with an injury in my right foot. It is in the arch of my foot but sometimes the pain moves around to the front of my foot.  Which ever trainers or shoes I wear for running or every day use are not comfortable any more. I went to see a physio who said my right hip was not as strong as my left. I have done the exercises that she gave me but when I did the Sheffield 10k on Sunday the old injury as re-occurred. I have also bought new trainers from the running shop because I overpronate I don't know what the next move is or what the injury is? During training I run slowly and think more about how I place my foot.  However during the race (at a faster pace) it was fine until the next day. Please can you offer guidance? I really don't want to give up running.

Many Thanks

ANSWER: Hi Rachel
You can trace all injuries with 98% accuracy by tracking back in your training until you find when it started and what you did differently such as increase in miles,speed work,terrain,different route,increase in pace etc,etc.One possible is plantar fasciitis.Do you run on an uneven surface which could contribute.It is quite obvious a soft tissue situation.You won't have to give up running,just be patient.Google plantar fasciitis and see if you have any of those symptons and also think back When you first started to notice something coming on,then get back to me and let me know if there is any other info for me to help pin point your situation.

All the best

John

---------- FOLLOW-UP ----------

QUESTION: Hi John

I ran on the 12th July (only 4 miles but not in usual trainers which are Saucony, I ran in Nike Pegs) I remember going over on my ankle but not that sore that I couldn't continue and then I ran on the Monday and got a pain up my foot and ankle. So I stopped running for a week. But the injury is not healing. I have googled planntar fasciitis and  my foot does hurt in a morning when i put weight on it.  Also when I went to the physio she said that right arch was lower. I am a road runner.  Last night after going on a cross trainer.... the pain was on the sole of my foot, running down the middle e.g. ankle to third toe.  I pressed this area and nearly hit the ceiling.

Thank you for your fast response and hope this information helps you more

Rachel

Answer
Hi Rachel
Good description.I don't think it is plantar fasciitis.I think you strained some of the ligaments surrounding the ankle.I just can't tell how bad or how many.You can google ankle and get a good look.You also could of dropped your arch a bit.The bottom line is with out spending a lot of time in the doctors office with all kinds of conflickting opions your still going to have to do some rehabbing to strengthen your ankle back up.This is what i recommend rachel.Give yourself 2 1/2 weeks with no running before you do a little test jog easy.In those weeks only ride a stationary bike,no eliptical to keep up your fitness level and a lot of icing of ankle and foot.I would also add 500mg vitC with your 3 meals a day to enhance recovery of tendons,ligaments,cell structure,tissues.The bike is great for tracking and alignment.Also no meds,they just mask the problem.If it is not to serious i think you can start making a comeback gradually.I would also continue doing some biking to compliment your running.Last let me know whats up in 2 1/2 weeks.If you have any other questions just get in touch or even call if you like.I'm not the best emailer with thoughts,but can talk all day on topics.

All the best

John