lp. If you are a veteran runner, I would try 15-20 min of VERY EASY barefoot running on grass. Do this 2 -3 times per week, with not much other running, so you can get a sense of how things are feeling ONLY from going barefoot.
Secondly, self massage the calf of your PF foot and see if there is a very tender spot or "knot". I suspect you do and if so, massage it fairly deep. It will be painful, but massage it as deep as you can stand it. And then stretch the calf. Continue to do this massage/stretch sequence for a week to 10 days until you can feel the calf stretch go into your heel. When this happens, you will know it and it will feel like a burning sensation in the heel. Again, always massage first and then stretch, doing this several times per day, holding the stretch for 60-90 seconds at a time.
Lastly, practice balancing flat footed on one leg for up to 60-90 seconds. Once you get proficient at this, progress to balancing on your forefoot of each leg - this is hard, be patient and consistent.
Hope this helps - E…
PF is under control (ditched the shoes and insoles). I'm up to 4 days of 30 minute runs (though I just re read the book and think I've been running them too fast this past month). On off days I do barefoot running drills and strength on the Swiss Ball and of course slant board stuff.
Most days I feel great! Like I could run for a lot longer (which is the goal) I'm anxious to get to the next phase of training. But recently I've been having "twinges" (not really pain) that appears and leaves fairly quickly, within a day or two. Sometimes It's my heels which just takes some massage and stretching to alleviate. But I've also been having some discomfort in my knees and ankles. (I know I have to work on my take off and straightening my leg much more than I do now which may help.)So my question is, are these twinges normal when re-learning to run? Is it part of getting to that muscle equilibrium? Or is this a sign of something wrong in technique? …
d had some plantar fascitis pain, running in a zero drop shoe with some cushion and wider toe box (I found Altra before I knew about the B2R shoes) helped a lot. However, doing a landscape job in December 2013 on a super steep hill I abused my calves and noticed the heel pain while running up hills during my regular trail runs a week later.
Your question about the heel strike after forefoot striking resonates because I may have been nursing either a minor injury or soreness for a few weeks after the landscape job. This particular trail starts with 2miles uphill (the last 3/4mile being quite brutal) so maybe I wasn't warming up properly for these runs before jumping right into a slow climb?
I took a day or two off after noticing the intense heel pain; it actually makes me limp a bit. Relatedly, after limping around a bit yesterday I posted this question and then had my girlfriend walk on the back of my legs (butt & hamstrings) and - almost immediately- the tension in my heel was minimized and I was able to run this morning. While my heel is a little tender it's not debilitating.
I plan to cross train for the next couple of days with light running to and from gym (no hills) and then pickup the distance over the weekend.