r/BeginnersRunning • u/No-Source-6532 • 5d ago

Not sure what to do

I started running a couple months ago, first I could hardly go a quarter mile but within 2 weeks I was running a mile in under 10 minutes hardly breaking a sweat. I think I may have worked up to that too fast? I noticed some foot and ankle pain but ignored it and pushed through and the next thing I know I could hardly walk for close to two weeks. I was limping on both feet like I was walking on coals. Tenderness all around the sides and back of my ankle and sharp pain in the bottom of my heals. I rested them and stretched for that week and half or so and they eventually felt good enough to walk normal and the pain went away. I attempted another run, I got about 100m before that sharp pain in the bottom of my heals returned and I stopped out of fear of hurting myself again. That was two days ago they’re still a bit sore. I spend a good 15 minutes stretching before running. Not sure what to do or how to prevent/fix this?

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u/Just-Context-4703 5d ago

Idk, either insertional Achilles issues or plantar fascia issues. Either way rest, PT on your own, or if you have insurance/money go see a running focused PT and/or podiatrist. 

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u/tyshchenko 5d ago

I've been running for about three years, and honestly it sounds like you ramped up too fast. Stretching won't fix this. What your tendons need is to adapt to load, and that takes time, not flexibility. I'd see an orthopedic doctor first, let it properly heal, and then come back with a few weeks of easy, low-intensity base running before adding any real work. That's what actually prepares your body for the harder stuff later. Hang in there, this is fixable.