Please help my feet

[AliaMairns]

I am on week 3 of couch to 5k. Initially I really struggled with my calves / hamstrings, but having learnt to stretch properly, I am now doing ok in that area. The problem is now my feet. Before I was shuffling along on my balls, now I am trying to run properly but the pain is bad. It lasts for a couple of days after and is a dull ache and flat-footed feeling. I only run on a treadmill and I am considering being fitted for proper trainers, but in the meantime is there anything I can do stretch wise, or with my trainers until I do so?

Thanks in advance as I am a true beginner

You definitely need to be fitted for proper trainers. Go to somewhere that they can analyse your gait.

Don't keep running until you do that. I did and knackered my knees.

I've just been to a chiropodist/podiatrist this morning and have had proper inserts made to correct my issues. I thought I just had dodgy knees and Achilles problems on my meat foot from over-pronating. Turns out I also have plantar fasciitis.

I have been told to massage that area to loosen it on both feet. That might help you. See if they are tight - sit with foot on knee of opposite leg and bend big toe towards you - feel along the inside sole/arch of your foot. On mine there is a narrow and very tight and painful tendon. I've been told to massage it in circular movements (it hurts!) for 30 seconds at a time a few times a day.

Oh, I thought my post had been lost with no replies thank you for your response, I'll go and get fitted. Can you recommend any stores that do this?

Try googling 'gait analysis' and your area. It is surprisingly common in running stores.

I've spent years with sore feet and when I finally saw a podiatrist she spotted within a couple of minutes that I had bunions and fallen arches and that the fat pads on the bottom of my feet are in the wrong place, so there's no padding underneath the balls of my feet. (Or, as I like to say, my feet are wrong in three ways.) I now have inserts in my shoes and it has made a huge difference, not only to my feet pains, but also knee, hip and back pain.

The problem you have is that the way you have been running may have been a response to avoiding that sort of flat-footed pain. As well as gait analysis, you might want to see a podiatrist too.

You need to get insoles fitted. Invest in the kind that is moulded specifically to your feet.

FootBalance is one brand. Expensive (£45) but definitely worth it. We do them in our sports shop and we routinely get people referred to us by podiatrists and physiotherapists.

Also if you're not running in proper trainers you really need to get some ASAP.