A calcaneal spur. That’s what the ultrasound says that I have in my left foot.
According to Dr Google (well, really Netdoctor.co.uk), this is caused by an accumulation of inflammation of the Achilles tendon or the plantar fascia. It is caused by failing to warm up properly or from exercising heavily in the weekend after working in a sedentary job.
The symptoms make sense to me: sore feet and calves when I wake up in the morning, pain in the Achilles tendon area and occasional plantar fasciitis.
The question now is what to do about it. All the websites I’ve found on Dr Google say that I need shoes with more cushioning to protect the heel but I can’t run in padded shoes – they aggravate my shins and ITB. Perhaps my recent decision to focus on cycling for 2014 is a good one.
Other advice is to do stretching and strength exercises. This is something I’ve recently started doing using the Daily Workouts app and a stretching app. I’ve been doing 20-30 minutes of body weight exercises like crunches, squats and push ups 5-6 times a week. And I have been making a point of stretching for 20-30 minutes every night while watching television. So perhaps I’m doing all the right things already.
I hope to speak with my physio, Paul from Body Leadership Australia, in the coming days to see what he thinks. He knows me pretty well after looking after me for the past 16 months so I trust his advice.
Total: Rest day other than strength and flexibility.