Do I have tendonitis or something? :-(

K

KayM

Cathlete
A while ago, when I first got started with strength training (probably at least a month ago, probably more), I think I injured myself. I was trying those stupid plyometric jumps in the Firm videos (jump once with feet out in a squat position, then two bunny hops). I shouldn't have done it, but I did, and then shortly after that developed a soreness right behind my heel. It is not in the calf area, but below that, and not down by the actual heel bone, but right above that.

I considered going to the doctor, but being careful when working out seemed to pay off. It finally went away and for several days did not hurt at all.

Yesterday, I did a completely low-impact step workout and it seems to have flared up again. When I was walking around yesterday it was sore, and when getting up at night to use the ladies room it was pretty sore until I walked on it a few steps.

What did I do???? Anyone know if this is tendonitis or bursitis or anything like that? What's the best thing to do for these injuries? Can I walk on it and baby it in step workouts and let it heal that way? Do I need to go into the doc's office? (can't go until after the 1st of the year, because I used up my medical $$'s for this year).

Any advice or knowledge would be greatly appreciated. I like Firm videos, but when it comes to safety they are not the best sometimes!!!

Thanks in advance!!!!
 
I have a little bit of pain on the back of my heel(s) as well after I have been sitting for a while. It seems to be worse after I sit for a while right after a cardio workout, like everything stiffens up or something. But no pain in the AM, which I know can be a bad sign. I have no clue right off what it is though..maybe someone else can help....

Janice

http://www.picturetrail.com/thrashej
 
Hi Kay,

I had something "funky" going on with my foot one time, and I never did quite diagnose it. I just know that it hurt during cardio, and after a cardio workout, I'd sort of limp around, babying that foot the rest of the day, and after sleeping on it, once I'd wake in the am I initially could barely stand on it. I literally limped around for weeks until I finally just decided to stop all cardio for a few weeks.
I called it my "injury rotation" (can you tell what a dramatic personality I have? :))
So for 3 weeks I did 3 days of 1 hr weight training (PowerHour and MIS alternating) and 3 days of yoga/stretching, and 1 day off. No cardio at all for 3 weeks, just weights and stretching. Taking all the impact off my foot actually seemed to do the trick. That 3rd week I could tell my foot was okay, so when I added back in the cardio on the 4th week, I did no impact at all, I did grounded kickboxing videos like CardioKicks but grounded, no jumping, shuffling, nothing, and Kathy Smith's kickboxing workout. I did that for 2 weeks, then I added the impact back in slowly. Like I said, I don't know what I did, or what it was, but 3 weeks off cardio healed whatever it was.

Donna
Fitness~It's a journey, not a race!
 
No cardio???????????????

But I love cardio. (sniff)

guess I'm glad I've got Slow and Heavy and the Pure Strengh series on their way.

I guess I knew that the only way to resolve an injury is usually to rest the thing.

Did you do lunges and stuff like that while nursing the foot? I mean, from the strength tapes? Or did you only do floor work?
 
I was able to do all the weight work with no problem as I recall. I seem to remember having to think a bit more about foot placement for certain moves like leg presses, static lunges and lunges, but I was able to do them all.

And I know what you mean about no cardio! I was terrified I'd gain weight without cardio, but to my surprise I didn't. I didn't lose with the same momentum, but if memory serves, I think I lost maybe 1-2#/week then. BUT, I was also about 275lbs then so we know that made a huge difference! And hey, this gives you a chance to measure how weight work effects your weight loss! As long as you have to go cardio free anyway, think of it as "testing a theory!" :)
Ya know Kay, after we reach our weight goals, we really need to write a book about this experience! No one except another person who is or was a higher weight would believe the stuff we go through sometimes! When I think of the twinges, cramps, sharp pains, etc that I endured trying to do stuff like plyo hops, plyo jacks, plyo scissors (we still do battle!), and every air born move Cathe has, I have to say I am amazed I'm still here! Many days my heart was racing so fast I just knew it was the day that 1 air born jump too many was going to take my big @ss out! And I use to think all the time while doing heel jacks, "bet skinny people take doing jumping jacks for granted!" I could not do a jumping jack until I hit 200lbs! I remember it vividly because it was just after a weigh in and I was so excited to be at 200lbs that I made myself do the jumping jacks! It was CardioKicks and you would have thought I'd just walked on the moon! "One small jump for Donna, one giant leap for big girls of all kinds!"
I'm sure I had a point initially, so since I've clearly digressed, I'll just end this now! :)
Oh yeah, don't sweat no cardio, just concentrate on the weights, and you might be pleasantly surprised at the outcome! But give your foot a rest, you'll need it for the long haul, so a few weeks off now may save you a worse future problem.

Donna
Fitness~It's a journey, not a race!
 
Gee, I love this forum. I went through this the past month or two...silly me didn't ask for anyone's advice. I've just been feeling more 'normal' in the past couple of weeks but still am babying my heel.

My heel hurt more in the morning and now twinges if I walk around in bare feet. I'm hopeful that it isn't plantar fascitis or tendonitis. As Donna says, there are some unique challenges to being a 'big girl' at an intermediate-advanced exercise level and it's important to compensate for the added impact to joints/feet.

So, I probably should have gone to the doctor...but didn't. That being said, here's what I did:

Bought heel cushions for my shoes and then moved on to Rykas which made a big difference in comfort immediately.

Re-read Gin Miller's step technique instructions and determined that when I got tired I wasn't keeping good form and placing my heels all the way on the step.
http://www.ginmiller.com/gmfnew2/GenFit/step/steptech.htm

Make sure I really did the stretches correctly when warming up -- especially the calf stretches.

Cut step back to 1-2x per week and added in kickboxing and low impact. I'm now back up to 2-3x -- step is my favorite cardio.

For a while, had to cut out lunges and tapes like Rhythmic Step because it hurt. In general, if it hurts.. don't do it. If you are in a lot of pain, GO TO THE DOCTOR.

Hope this helps,
~~ Sharon ~~
 
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