Author Topic: oh no... new injury? Dull pain in the heel  (Read 5181 times)

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scoobychau

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oh no... new injury? Dull pain in the heel
« on: September 19, 2014, 12:38:18 am »
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Never had this happen before..

I started to have pain at the heel in the morning when i first steop off the bed...

it use to go away soon.

but now... the pain stay with me...

throu out the day

god...

not sure if it is due to the calf raise  or the calf bounding

or the left right plant in my jump

this is happening on my left heel only....

pls help.  i am working so hard with raptors program.
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

acole14

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Re: oh no... new injury? Dull pain in the heel
« Reply #1 on: September 19, 2014, 01:21:57 am »
+3
Sounds like good old fashioned plantar fasciitis there scoob. If it's not too sore or swollen, get onto a rolling pin and roll your whole foot hard. Then get on the ground and just start massaging it hard for a good 5 minutes with your hands. For this bit, you want to do it in both a dorsiflexed and plantar flexed position. Work out all the little pops and bubbles (scar tissue), then you can ice. Also, I found having a splint on for a few hours while you rest or while you sleep really helps it heal faster. Get a pair of knee-high socks and put them on like this:



This is the best cure, take it from someone who's had it on both feet. Avoid sprinting but you can probably lift fine provided you can walk on it without limping.

scoobychau

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Re: oh no... new injury? Dull pain in the heel
« Reply #2 on: September 19, 2014, 01:49:30 am »
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thankd acole.
some question at the pic
the socks is pulling ur foot up while u try to push ur foot down?

or the socks is acting like a splint with light force pulling the foot up?


all.the massage u mansion is at the bottom of the foot.

i rewd online  calf msaage might help also... or i shiuld just massage everything
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

acole14

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Re: oh no... new injury? Dull pain in the heel
« Reply #3 on: September 19, 2014, 02:58:29 am »
+3
thankd acole.
some question at the pic
the socks is pulling ur foot up while u try to push ur foot down?

or the socks is acting like a splint with light force pulling the foot up?


all.the massage u mansion is at the bottom of the foot.

i rewd online  calf msaage might help also... or i shiuld just massage everything

Yeah the sock is just acting as a splint to keep it slightly dorsiflexed. It'll feel weird at first and you'll probably kick it off during the night but even a few hours will help. The theory is that it allows immune cells/fibroblasts etc to better infiltrate the tissue when its stretched and heal faster, might be a placebo more than anything but it helped me. Definitely massage your lower calves as well, it's probably tightness around that area from all the plyos and jumps pulling on your fascia.

Raptor

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Re: oh no... new injury? Dull pain in the heel
« Reply #4 on: September 19, 2014, 04:37:49 am »
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Maybe the reason for the pain is because you sprinted recently, and you weren't used to it.

LBSS

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Re: oh no... new injury? Dull pain in the heel
« Reply #5 on: September 19, 2014, 09:58:06 am »
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strong brittlebro advice from acole.  :highfive:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

ChrisM

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Re: oh no... new injury? Dull pain in the heel
« Reply #6 on: September 19, 2014, 01:57:49 pm »
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I have to agree with Acole on this! I get very mild cases from time to time when I jump a ton in a short span (think days on end with no rest). whats always worked is scaling back jumping/pylos and, depending in severity, lightening work load in the weight room. Full out rest sounds good in theory but ive had better results personally using the methods acole suggested.


Strong post Acole!
Insert motivational quote here...

acole14

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Re: oh no... new injury? Dull pain in the heel
« Reply #7 on: September 20, 2014, 02:38:25 am »
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Why thank you sirs. Unfortunately I have lots of advice for lots of nagging injuries like this  :huh:

scoobychau

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Re: oh no... new injury? Dull pain in the heel
« Reply #8 on: September 20, 2014, 05:41:30 am »
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Did the sock method yesterday night. stretching masaaging the calf and pasused jump training.

seems like the condition is grtting worse. 
I use to be able to by pass the pain by walking off bed on my toe avoiding pressure at the heel.

today I did that after my afternoon nap and pain appear even when i am walking on the tip of my toe....

shzt

it ease down slightly as time pass
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

acole14

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Re: oh no... new injury? Dull pain in the heel
« Reply #9 on: September 21, 2014, 08:44:14 am »
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Well it's not a magic cure mate. Rest is still the major factor in healing injury. Plantar injuries suck because unless you can lie in bed for a week, you're walking on it every day at work or whatever. If you're still jumping on it less than a week afterwards then it'll delay the healing process. Any stretching of the arch/fascia will continue to aggravate the inflammation/degeneration at the heel. So you gotta treat that first and get it under control.

Another tip I forgot to mention is if you have rehbands or voodoo bands (or save yourself $30 and cut a $3 inner tube lengthways) you can do the voodoo wrapping technique as shown here:

<a href="http://www.youtube.com/watch?v=drTxhTcvLgU" target="_blank">http://www.youtube.com/watch?v=drTxhTcvLgU</a>

This helps clear out swelling/inflammation and promote blood flow in combination with ice and/or NSAIDs. My advice is try everything!

aiir

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Re: oh no... new injury? Dull pain in the heel
« Reply #10 on: September 21, 2014, 02:38:23 pm »
+1
I'd also check your arches...I had pretty flat feet in general, and every time I played intense basketball or sprinted or did anything aerobic, my heel would absolutely be wrecked. It felt sensitive, and like there was lead inside. Just was really heavy and anytime any regular pressure was applied (while walking), it would just flare in pain for hours afterward.

Long story short, I had custom orthodics made to give me some support and slightly correct my arches. Worked wonderfully, within 2 weeks I was pain-free (and have been for 3-4 years now).

Just something to check on.
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Raptor

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Re: oh no... new injury? Dull pain in the heel
« Reply #11 on: September 21, 2014, 04:07:10 pm »
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Yes ^^^

scoobychau

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Re: oh no... new injury? Dull pain in the heel
« Reply #12 on: October 13, 2014, 04:51:22 am »
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The pain comes and goes..
and it surely appear as more intense.. after like heavy calf training.

the pain is worse after some mild full court basketball.

I had rested for a week and It did not get better or worse.

( i use to wear custom make insert due to flat foot but stopped for  many yrs.  I could not fit the insole with ankle wrap in basketball sneaker)

i am going to try some yoga stretch to see if i can fix this.

This must be one night mare injury that stop me from following Raptor routine training toward my first slamdunk.....  Fuxk me.
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Raptor

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Re: oh no... new injury? Dull pain in the heel
« Reply #13 on: October 13, 2014, 10:34:41 am »
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OMG NO!!!

Just kidding... it's just yet another hurdle in your way