Just remember to put pad where cavity is. Not on the protruding heel portion, just below it. And as far as shoes I just use minimal drop, 4mm or close to it. Nike frees or saucony race flats .
Depending hoow sore heel is it make take a week or so for bursa to calm down. She gave me a gel for pain during transition. I can go find it if you need that info.
Depending hoow sore heel is it make take a week or so for bursa to calm down. She gave me a gel for pain during transition. I can go find it if you need that info.