Forums Foot/Ankle Heel Pain ONLY in Long Lever Dorsiflexion (Downward Dog)

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    • #227838
      Avatarlyle.fielmich
      Participant

      Hey gang, I have a sharp burning pain in my heel where the achilles attaches to the calcaneus (I think) only on my left side, and ONLY when I perform downward dog. Bent knee no dramas, no pain. Also never any pain EVER running, jumping, double unders or doing ANYTHING, except in downward dog. with all my upstream work will it go away eventually? It hasn’t impacted on my ability to do work at the gym, I just want to nip it in the bud before it gets worse. any suggestions? Thanks in advance!

    • #233337
      Kaitlin LyonsKaitlin Lyons
      Moderator

      What have you done to address this?
      Is your skin around the area moving?
      Have you used a voodoo band on it?

    • #233338
      Avatarlyle.fielmich
      Participant

      Hey kaitlin, thanks for your reply. I did kelly’s 14 day ankle mobility, so have been working through and learning more about that whole zone and have some great drills to keep working on. One such drill where you elevate your foot on a stool to spend time at end range, i did notice that the skin was a little tacky. I hammered it out a bit with a lacrosse ball – but I suppose this will take time and multiple “smooshings” of skin? Also yes I have used a voodoo band, and when the heel chord to lower calf is wrapped I don’t feel any pain in the area – but when I remove and test/retest it returns, but maybe it is getting slowly better – hopefully I can keep up the homework! I’ll keep you posted

      • #285320
        Avatarthomas.frank
        Participant

        I’ve been experiencing something similar the last few weeks. Did anything end up working for you?

      • #285491
        Avatarlyle.fielmich
        Participant

        Hi, yes it did. It took a little work, but heres my process:
        – voodoo flossed my ankle and heel to get the skin gliding
        – realised the problem may be upstream as well so I;
        1. Used the “Bone Saw” on my calves, occasionally adding the voodoo band.
        2. Voodoo wrapped my Hamstrings (sounds odd – but theres an excellent video on here about it) and that was a HUGE help, especially utilising a rumbel roller. Once the voodoo band has a grip on that hammie, my word do you know about it (painful!!!)
        #2 was by far my favourite and leads me to think a big part of my pain was from tight hammies, although investigating my heel cord through the back of my calf – it felt like a bunch of broken guitar strings – so that certainly wasnt helping.

        after 3-4 weeks of solid work on them (no rest from the gym mind you) i can comfortably go into downward Dog with no issues. This week however i was testing it and felt the tiniest burn on my heel, so I went back to my calf / hammie protocol and its fine again. Hope this helps!!!

        FYI video on hammies can be found by searching the archives for “Voodoo Hamstrings”

        • This reply was modified 6 months, 2 weeks ago by Avatarlyle.fielmich.
      • #285494
        Avatarthomas.frank
        Participant

        Awesome! Glad you found a technique that worked. I’ll continue working with it and throw some of those approaches in. Thanks!

      • #285495
        Avatarthomas.frank
        Participant

        Any chance you could link to the specific video you found helpful? I found a few links on the forum but it appears that they were broken.

      • #285568
        Avatarlyle.fielmich
        Participant
      • #286623
        Kaitlin LyonsKaitlin Lyons
        Moderator

        Hey Thomas,
        One some of the videos there is a photo at the top.
        Scroll down and the video is right under it.
        If there is a broken link somewhere please let me know.
        I searched, however, didn’t find any broken links. You may have mistaken one of the pictures for the video.
        Want to get any broken links updated.
        Thanks

      • #292321
        Avatarthomas.frank
        Participant

        Hi Kaitlin,

        I should have probably been more specific. I found a few links posted on the forum that appear to lead to the older mobilitywod site. So the links were not broken per se, just didn’t lead to the actual content. Only after searching the actual archive was I able to find the referenced links. Thanks!

    • #233364
      Kaitlin LyonsKaitlin Lyons
      Moderator

      Lyle,
      Great to hear you are seeing improvements from the 14 day challenge and know how to continue working on it.
      Are you performing movement with the voodoo band on?
      Maybe wrap it tighter.
      Yes, it may slide back a little between doses, however, it most likely isn’t going clear back to where it started.
      Two other variable can be having it wrapped for a longer time with movement, figure 8 wrapping it.
      Look forward to hearing how things are going with it.

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