It has now been one month since I started back running and almost 4 weeks since I had the cortisone shot in my right heel. My running chart hasn’t looked this good in a long time:

My right heel has been holding up great and I have just some very minor soreness in my left heel, but even then, it’s only periodic. I think my worse pain or soreness was actually yesterday. For some reason my hips and inner thighs were extremely sore. I don’t know why as I can’t recall doing anything out of the ordinary. I also tried to go for a run yesterday and I just couldn’t do it. My whole body felt tired. I ran 0.25 miles before deciding I probably needed to rest. I ran this morning instead and I felt fine. Very odd!

The plan for now is to continue running 3-4 miles. I can feel my fitness slowly coming back, but it’s now where near what I’d like it to be in order to start ramping up my mileage.

Posted by derek as Training at 6:25 AM PDT

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After not running regularly for several months, running feels as though I’m almost starting over.  I started running 2 years ago, well, probably not running, but I started the C25K plan just about 2 years ago.  I think I am probably at the stage I was just after I completed the plan.

For the last couple weeks I’ve been running just 3 miles, but even then I had to take walking breaks in the last 1 - 1.5 miles.  Today I managed to run 3 miles without walking and I did an extra mile with a couple walking breaks for a total of 4 miles.  It felt great!

My right heel has been great.  I have had absolutely no pain, discomfort nor stiffness.  Nothing at all all.  It feels perfectly normal.  I don’t know how long it’ll last, but I hope it’s a long time.  I even told my wife the bump at the back of my heel seems smaller, but she says it’s probably just wishful thinking

I have a follow up appointment with my Orthopedic surgeon on Monday to see how my heel is doing.

I am getting very slight stiffness in my left heel, but nothing I am worried about.

The plan for next week is to run 4 miles again on Sunday and then go back to 3-mile runs during the week.

Posted by derek as Training at 8:27 AM PDT

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Today I did my first run since getting the Cortisone shot. It went great.  Normally I have some soreness for the first 0.5 miles or so, but today, my right heel felt completely normal.  I still had a little soreness in my left heel, but that was fully expected.

As of today I feel very good about being able to resume running on a regular basis.  My plan is to stick to just 3-mile runs for now.  The last thing I want to do is overdo it and cause some other problem.

Posted by derek as Training at 8:42 AM PDT

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After my initial high from visiting the Orthopedic Surgeon and finding out about the Cortisone shot, I decided to do some research.  I found out that it isn’t actually recommend and that it tends to weaken the Achilles tendon, resulting in ruptures.  This was rather depressing to find out.

I decided to seek out advice from various people, including my dad who is a GP and the great folks at RunningAHEAD.  I also asked my Ortho about it and he mentioned that the tendon ruptures are actually associated more with shots into the tendon 2-3″ above where my shot would be.

I was was told by multiple people that it can hurt quite a bit, and being a wuss when it comes to pain, that is definitely a factor to be considered.

I decided to go ahead with the shot under the following conditions:

• I would only get ONE shot in my right heel.  I may get one in my left heel in the future, but I’ll only do one shot in any given area.  I’m hoping that one shouldn’t cause an issue with tendon weakness.
• I’ll see how the shot works out and if I find that it doesn’t help or the pain returns, then I’ll explore other options or simply give up on running.

I made the appointment and went this morning to get it.  After all the build up of people telling me how it would hurt, including my Ortho who said it would sting, it was actually a very easy procedure.  I felt a prick from the first needle that he used with an anesthetic, but after that initial prick, I felt very little.  To be honest, I don’t know all the fuss was about with regards to the pain.

My heel is a little sore right now (an hour later) and I imagine it will be this way throughout the day, but I’m really glad there was no pain and that it didn’t hurt like everyone else said it would.  And believe me, if there was pain involved, I would know…..I’m a huge wuss when it comes to needles and pain!!

So, now I will rest the heel for a couple days and my Ortho siad  I can run again on Saturday.

My fingers are crossed and we’ll see how this works out…..

Posted by derek as Training, Injury at 9:26 AM PDT

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I finally went to see an Orthopedic Surgeon today and I was able to get a proper diagnosis as to what I have. Contrary to what the radiologists reading of the x-ray I had done a couple weeks ago, I actually have a bone spur on my right heel that appears to have actually fractured. I also have bone spur on my left heel.

The doctor gave me a few options that include:

• Cortisone shot
• Physical Therapy
• Surgery

I didn’t have the cortisone shot right away, but I plan to go and get it done on Thursday.

Even though I have bone spur, I am actually very relieved. After all this time of just guessing what was wrong, I have a proper diagnose and can actually purse a proper course of action.

With the cortisone shot I should be able to resume running. This actually has me quite excited!!

EDIT: I forgot to add, he also suggested Extracorporeal Shock Wave Therapy, but mentioned it was very expensive and insurance companies wouldn’t pay for it as it’s considered experimental.

Posted by derek as Training at 8:03 PM PDT

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