I’m after some advice, I’ve been suffering with heel and achilles pain for a fair while now. Done all the usual, rest up, icing, ibruprofen, taping etc. still suffering. I have recently developed 2 hard lumps(Haglunds) to the outside of each heel, painful if pressed, so shoes with no heel counter has helped, along with slightly larger shoes.
I can run, in fact my running is going well, but it’s sometimes painful for a mile or so, sometimes the pain goes away, others not. I’ve started to substitute some runs with biking, which is helping.
I’ve a marathon in October thatI really want to do, and was thinking maybe after that I’ll look into surgery, if needed, to remove the lumps.
After the marathon I intend to get back into Duathlons, I miss that, the cycling I do enjoy, I just want the marathon ticked off!
Has anyone else trained and raced through haglund’s lumps and the associated problems, if so how did you manage it?
What are the chances of doing serious damage continuing to run through this?
What has helped me is eccentric heel raises and using a slanted stretch board for my calf and lower Achilles stretches. I do these on a regularly basis and it has really helped my issue. I stopped doing doubles. I would love to be a duathlete but the second run would be where I’d ‘flare up.’
Also the bosu ball really helped. I’ll use that sometimes prior to starting my runs. I’ll do the eccentric heel raises after my runs with stretch board stretching. I use 'freeze sleeves on my lower Achilles/lower calf posts runs. I walk around the house on my forefoot sometimes when I notice I am feeling sore in the area. That seems to get the blood flow down there and help recovery. Overall, eccentric heel raises and then stretching are what I find most important.
And you’re correct. Don’t use a shoe that has a hard heel pressing against the back of the bone. Don’t wear too small of shoes either where the pressing would occur as well.
I had surgery on for this in 2007. I never really recovered. My other foot developed the same issue as well. If you do get surgery, don’t go to a podiatrist. Go to a foot/ankle doc and one who has worked on athletes. That might be the key to avoiding a poor outcome as I had.
What has helped me is eccentric heel raises and using a slanted stretch board for my calf and lower Achilles stretches. I do these on a regularly basis and it has really helped my issue. I stopped doing doubles. I would love to be a duathlete but the second run would be where I’d ‘flare up.’
Also the bosu ball really helped. I’ll use that sometimes prior to starting my runs. I’ll do the eccentric heel raises after my runs with stretch board stretching. I use 'freeze sleeves on my lower Achilles/lower calf posts runs. I walk around the house on my forefoot sometimes when I notice I am feeling sore in the area. That seems to get the blood flow down there and help recovery. Overall, eccentric heel raises and then stretching are what I find most important.
And you’re correct. Don’t use a shoe that has a hard heel pressing against the back of the bone. Don’t wear too small of shoes either where the pressing would occur as well.
I had surgery on for this in 2007. I never really recovered. My other foot developed the same issue as well. If you do get surgery, don’t go to a podiatrist. Go to a foot/ankle doc and one who has worked on athletes. That might be the key to avoiding a poor outcome as I had.
Fantastic advice, many thanks. I’ve got a slanted stretch board on order. Will look into a bosu ball.
I also walk round now and again on my forefoot, I’ve found that does help.
The freeze sleeves look good, will look into those.
Can I just ask, the eccentric heel raises, is that the eccentric heel drop protocol, ‘raise up on good leg, lower slowly on bad leg’, or something else?
During many years of dealing with a Haglunds, I tried all of the above. Sometimes I would get temporary relief, but the pain would always return. I knew I probably needed surgery to really fix the problem, but everything I read indicated a year recovery and I just didn’t want to deal with that. Well, the pain finally got to the point that I really had difficulty walking and I went to see a podiatric surgeon who had been recommended to me. I went ahead with the surgery and actually started running five months afterwards. I am almost 2 years post surgery and have had an excellent recovery…no pain at all. I do run in New Balance Beacons, which have excellent cushioning and a soft heel counter. Hope this helps you with your decision making…best of luck!
During many years of dealing with a Haglunds, I tried all of the above. Sometimes I would get temporary relief, but the pain would always return. I knew I probably needed surgery to really fix the problem, but everything I read indicated a year recovery and I just didn’t want to deal with that. Well, the pain finally got to the point that I really had difficulty walking and I went to see a podiatric surgeon who had been recommended to me. I went ahead with the surgery and actually started running five months afterwards. I am almost 2 years post surgery and have had an excellent recovery…no pain at all. I do run in New Balance Beacons, which have excellent cushioning and a soft heel counter. Hope this helps you with your decision making…best of luck!
Many thanks for your reply. Like you, I’ve read lots of horror stories of post-op recoveries etc. I’m 53 now, so the thought of so long off running and cycling is hard to swallow!
5 months back to running is a lot better, and I can get my head around that. Were you able to do any exercise during the 5-month’s post-op?
Most of my shoes now are soft heel counter, which definitely helps.
I’ve got access to local parks, and have done some barefoot running, which doesn’t seem to cause pain while running, no shoes to rub I guess. But I’ve also read that’s it’s best to use shoes with a higher heel drop, and avoid minimal shoes. Anyone else run barefoot with Haglund’s, and find it helps?
Yes you can use both feet to raise up and then just use one foot when slowly going back down. Also, I do these wearing a water shoe - low profile, flexible shoe. I don’t do these with my running shoes or barefoot. I feel the low profile water shoes work well for me when doing my lower leg stuff with eccentric heel raises, bosu ball, and stretch board. To each his own though. I just find this best for me. I’m a nurse, not a doctor haha.
Yes you can use both feet to raise up and then just use one foot when slowly going back down. Also, I do these wearing a water shoe - low profile, flexible shoe. I don’t do these with my running shoes or barefoot. I feel the low profile water shoes work well for me when doing my lower leg stuff with eccentric heel raises, bosu ball, and stretch board. To each his own though. I just find this best for me. I’m a nurse, not a doctor haha.
Thanks for clarifying, I do these, but very sporadically, need to get on them daily!
Many thanks for your reply. Like you, I’ve read lots of horror stories of post-op recoveries etc. I’m 53 now, so the thought of so long off running and cycling is hard to swallow!
5 months back to running is a lot better, and I can get my head around that. Were you able to do any exercise during the 5-month’s post-op?
Most of my shoes now are soft heel counter, which definitely helps.
I’ve got access to local parks, and have done some barefoot running, which doesn’t seem to cause pain while running, no shoes to rub I guess. But I’ve also read that’s it’s best to use shoes with a higher heel drop, and avoid minimal shoes. Anyone else run barefoot with Haglund’s, and find it helps?
My surgery was the first week in August, 2018, and I started cycling the last week in September. My first swim was September 12. I started a walk run in late October and my first straight run was January 8, 2019. The NB Beacon’s have a 6mm drop and are not causing me any problems at all. BTW, I’ve got 20 years on you !
Running barefoot is what started the pain back in 2006 for me. I was running on grass field and during I noticed the pain - where the Achilles attaches to the heel bone. I had surgery in 2007.
I notice running barefoot for extended period of time is no good for me. Really the barefoot running that I find ok is just going from the swim to bike and bike to run. Usually people that have this issue have high arches and tend to, naturally, under-pronate (not over pronate). I’ll use orthotics when doing my normal every day distance runs. For racing, I’ll still use a light weight shoe but it is never a super minimal racing flat. A firmer cushioned hoka works for me. For racing, I have some Hoka Carbon-X’s I’m looking forward to trying out. A little nervous though.
To the original poster, when doing the lower leg stretching and eccentric heel raises, make sure you’re alternating these exercises with both legs. No need to make one leg strong and cause an imbalance. Also, I’ll occasional do rope stretches to really get the Achilles all the way to the hamstrings. It is all connected. Gotta stretch those hamstrings as well!
Running barefoot is what started the pain back in 2006 for me. I was running on grass field and during I noticed the pain - where the Achilles attaches to the heel bone. I had surgery in 2007.
I notice running barefoot for extended period of time is no good for me. Really the barefoot running that I find ok is just going from the swim to bike and bike to run. Usually people that have this issue have high arches and tend to, naturally, under-pronate (not over pronate). I’ll use orthotics when doing my normal every day distance runs. For racing, I’ll still use a light weight shoe but it is never a super minimal racing flat. A firmer cushioned hoka works for me. For racing, I have some Hoka Carbon-X’s I’m looking forward to trying out. A little nervous though.
To the original poster, when doing the lower leg stretching and eccentric heel raises, make sure you’re alternating these exercises with both legs. No need to make one leg strong and cause an imbalance. Also, I’ll occasional do rope stretches to really get the Achilles all the way to the hamstrings. It is all connected. Gotta stretch those hamstrings as well!
Thanks for reply, I do have high arches, and have orthotics, but don’t use them a lot, maybe I’ll start using them more.
I’m undecided on the barefoot running, while running it’s ok, but I feel afterwards it hurts more than if I’ve been out in shoes, if that makes sense!
I’ve a few Hoka’s, and do like them, I use a heel lift too in them, I tend to rotate a fair few pair of shoes.
Thanks for the advice on the eccentric’s and stretching, I really need to get on top of that!
My surgery was the first week in August, 2018, and I started cycling the last week in September. My first swim was September 12. I started a walk run in late October and my first straight run was January 8, 2019. The NB Beacon’s have a 6mm drop and are not causing me any problems at all. BTW, I’ve got 20 years on you !
That sounds promising, I could deal with that, just need to get the marathon out of the way!
Dealing with what I think is Haglund’s. Any recommendations for a doc to see in South Florida?
Dr. Michael Cohen in Weston…he’s the absolute best. He is also a triathlete himself and understands what you are trying to accomplish and what you need to get there.
I am dealing with similar challenges as well on Haglund on left ankle for past 10 months. I am able to still run relatively pain free, but I am a bit gimpy after the long runs (15+ miles) or a speed session. One thing that has helped me is ankle mobility work using a band to move talus bone back into place. I have really worked on gait to ensure I am hitting high cadence and landing with good mid-foot strike. I have also noticed some strength loss in lower left leg as I suspect I am protecting this still in my runs. I am going to follow advice in this thread on more eccentric heel raises. What exactly are you doing with bosu ball?
Mark
I am dealing with similar challenges as well on Haglund on left ankle for past 10 months. I am able to still run relatively pain free, but I am a bit gimpy after the long runs (15+ miles) or a speed session. One thing that has helped me is ankle mobility work using a band to move talus bone back into place. I have really worked on gait to ensure I am hitting high cadence and landing with good mid-foot strike. I have also noticed some strength loss in lower left leg as I suspect I am protecting this still in my runs. I am going to follow advice in this thread on more eccentric heel raises. What exactly are you doing with bosu ball?
Mark
I’d be keen to know what the band work exercises for the talus bone are? I will do a google search, but if you’ve any Youtube links to the exercises you do, that would be great!
That looks like it might would be helpful. I’ll try that out with the ankle mobility. And as far as the bosu ball, I’ll simply start by just balancing on one leg. Then I’ll lift other leg with a high knee raise and turn body left and right while balancing on the one foot - nice and slowly going back and forth and then switching to other foot. I’ll also do single leg press using medicine ball as well.
I also changed my gait to more of a high cadence, slight shuffle. I used to be a low 4 min miler and I, in my head, had more a Ryan Hall running style. Now I have more of an Al Sal running style with a high cadence and shuffle. I feel this running style has helped avoid the case of a ‘flare up.’ It is also more efficient for longer distances. Won’t be running a low 4 min mile anymore but 6 min pace with the shuffle is actually preferable and my feet stay relatively healthy.
Yes you can use both feet to raise up and then just use one foot when slowly going back down. Also, I do these wearing a water shoe - low profile, flexible shoe. I don’t do these with my running shoes or barefoot. I feel the low profile water shoes work well for me when doing my lower leg stuff with eccentric heel raises, bosu ball, and stretch board. To each his own though. I just find this best for me. I’m a nurse, not a doctor haha.
Sorry, meant to ask last time I replied, did you drop below level on the eccentric, like off a step, or just on flat ground?
Going below level I’ve found hurts my Achilles pretty bad!
Cheers
